Jun
19
2016

Weekly Update + Training

Weekly update

The races and events are coming thick and fast at this stage and it is fair to say that this weekend there were club members taking part in races and events on every corner of the island and even further afield!!!

To everyone who was competing in one form or another well done from the club, you are doing us proud on a weekly basis!! And as always if anyone wishes to send in a report card on the event well we are more than delighted to publish this!!

It has been mentioned on a number of occasions in the past that the objective of the update is the try and highlight the various activities that club members are up to and so promote the club.

Every effort is made to include everyone who competes under the club colours, but with such a variety of different events attended it can be difficult at times to know what everyone is up to. We have often asked for reports and have trawled through results trying to be as conclusive as possible but with such a mixed variety of events attended we can miss some things and we have apologised for missing people in the past.

The update has never intentionally gone about leaving events out and again if there is anything that needs to be covered well just let us know!!!

Lough Derg Sprint 2016

LDS_1

Many of ye will have seen the post put up last week in relation to the upcoming LDS and registration so just to ask again if you intend doing it then get your registration in as soon as possible, and if you know someone who is interested well get them in too….so spread the word for 3 weeks time!!!!

 

 

Hell of the West 2016

 

images

It is that time of year again when we take our yearly trip to West Clare. We have around 15 club members involved this weekend in what is one of the hardest triathlons on the TI calendar. We will send an update later in the week regarding the accommodation and that but for now get plenty of rest in as its unlikely there will be much had over the weekend!!!

 

 

 

UPCOMING EVENTS:

 

Saturday 25th June: “Hell of the West” Kilkee

Sat 25th / Sun 26th June: Challenge Galway triathlons

 

Weekly training

The final training week before the Hell of the West and there is plenty on offer in the run-up. As the Irish match is on Wednesday evening we have made the decision to move the Dromineer series to Tuesday evening, while this also gives an extra day recovery prior to the race on Saturday.

 

Dromineer Series 2016

The Dromineer series reaches the half-way point in the triathlon component with the third triathlon on Tuesday evening starting at 7pm. This week we will again attempt a staggered start based on the previous times and hopefully the weather will be a little bit better this week!

As always if you do not plan on doing the session and if you are free to help with the timing and marshalling of the event it would be greatly appreciated. If everyone involved was able to commit to marshal a single event then the timing side would easily be covered for the entire series.

Swimming sessions: All training sessions will also now be included in the training session tab on the site so can be monitored for progress. Swimming training tab

2 morning session this week. Tuesday morning is a short interval set while Thursday is a power set. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 21st June  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 1 x 200m f/c  
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2400m)  
   
  4 x 25m f/c sprint                                      (100m) 2500m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3200m
   

 

  Thursday 23rd June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  4 x 200m f/c power  
  1 x 100m f/c power            x 2                  (2200m)  
   
  4 x 25m f/c sprint                                       (100m) 2300m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

 

Running session: All training sessions will also now be included in the training session tab on the site so can be monitored for progress. Running training tab

The run session at 6:30pm is a 400m session.

 

  Monday 20th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  12 x 400m (30min interval)  
  1min recovery between each               (4800m)  
   
Novice 10 x 400m (30min interval)  
  1min recovery between each                 (4000m)  
  5600m
   
Cool-down 800m easy 800m
   
TOTAL 9400m

 

 

The full weekly schedule:

Day Morning Evening
 Monday Run session: 6:30pm

Nenagh CBS.

Tuesday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

Dromineer series: 7pm

Dromineer front car-park.

Wednesday
Thursday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

Summer league cycle: 7pm Gooig, Limerick road.
Friday
Saturday Saturday cycle: 9am Abbey court hotel Kilkee: Hell of the West
Sunday  Sunday cycle:   Open water swim: 6pm

Youghal quay

Have a good week out there and good luck to all those heading west this weekend!!!!

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