Weekly Update + Training

Weekly update

And it is over for another year…..Hell of the West 2016 has come and gone and will not be talked for at least another 363 days!!!  This roughly marks the half-way point in the triathlon calendar so after you have taken a well earned rest take a look at the upcoming events and mark a few down, especially the club priority events. There has been a trend to go into hibernation once Kilkee has been completed but we have plenty of Dromineer series events, Summer league training and club priority races still left on the calendar to keep everyone active!!!

Again the usual word of caution…the update has tried to be as inclusive as possible so if anyone has been left out then the usual apology applies….we can only work with the information at hand that we are aware of!

Hell of the West 2016


The  name of the event is a bit like Ronseal, does exactly what it says on the tin…and for this years running it was the swim that caused the majority of the problems, although for one member getting to the start was a struggle enough with the motto…”sure we are not going to be in the water for ages yet” not quite as true as it seemed!!!

With a very strong sea swell, poor buoy positioning and the inability to mount the buoys properly given the conditions, meant that for most the swim was a severe challenge, although for others such as Darren and Maeve it still looked a bit of a doddle!! Lots of cuts and scrapes for a few getting landed on the rocks and the odd vomit but everyone managed to get through it in one piece…just about.

The bike leg was the usual challenging self with a side wind for most of the way, although the wind has been worse in previous years. Given the nature of the swim I dont think there was anyone complaining about the bike leg. Big groups on the road meant for some it was being picked up by groups along the way to drag them along….while there was mention that someone may have had a tiny issue with their chain when they were about to win the race….. but reports on this have to be verified.

The run was the usual challenge but again compared to the swim this was not going to be a major complaint. Once at the run turn around point it was the usual down hill all the way to Kilkee for an easy finish to the day…..how could anyone find that difficult!! 😉

Well done to all club members who took part in the individual or the relay event. For those who did it for the first time, you can bask in the knowledge that open water swims do not get much tougher than that and if you can manage this Olympic distance triathlon you can manage any!! Again, Darren Dunne did the club proud in the Super series where he was just beaten to top spot in the males and so took Nenagh TCs favourite finishing spot in Kilkee 2nd!!.

2: Darren Dunne     2:07:49

42: Nenagh Ninjas (Maeve, Kevin, James)     2:22:19

59: Eoin O’Donoghue    2:25:14

81: Eoin Wooley     2:28:40

215: Ronan O’Driscoll     2:41:00

232: Ken Hassett     2:42:07

240: Brian McLoughlin     2:42:53

254: Edward O’Meara     2:44:02

308: Martin Farrell     2:47:27

314: Cian McCormack     2:47:37

322: Paul Walsh     2:47:56

342: Derek Gilmartin     2:49:10

386: John Meagher     2:51:35

407: Bill O’Brien     2:53:00

412: Seamus Duggan     2:53:32

425: Ronan Walshe     2:54:39

476: Cliodhna McGrath     2:57:49

493: Ramon Rodriguez     2:59:10

583: Tom Gallahue     3:08:15

611: John Ryan       3:11:51

634: Geraldine Kyne     3:14:34

642: Barry Creamer     3:16:52

757: Carmel Finn     3:42:36

781: Greg Starr     4:09:30

778: Sheila Gregan     4:00:18


Challenge Galway 2016

Well done to club member Anthony Sherlock who overcame the small challenge of an Ironman around Galway and Clare in The Challenge Galway Triathlon. Conditions and terrain I am sure were anything but ideal given the location so to complete this task is an amazing act and in a time just over 13 hours. Well done! Given the amount of training that went into this and the length of the race we may even get the amazing feat of a report from the man himself on this one….hint hint!!!


Lough Derg Sprint 2016


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 2 weeks time!!!!


KTC Sprint Triathlon Club Race

Sunday 3rd July: Kilkenny KTC Triathlon

Weekly training

Now that Kilkee is over we hope that the sessions will still be well supported over the final couple of months of the race season. This week sees a short break in the triathlon series and instead we will be undertaking the first of our 2 aquathons so hope to see a good turn up for this one!!!

Dromineer Series 2016

The Dromineer series takes a short break from the triathlon side and turns the attention to the aquathon side of things. This consists of the usual swim followed immediately by a 5k or 2k run on the usual route. Much shorter than the usual distance without the bike so no excuse for not giving it a go!!!!

Dromineer aquathon

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 high intensity interval set while Thursday is a technique set. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.


  Tuesday 28th June  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                    (250m)  
  4 x 100m f/c on 1:20  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1800m)  
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
Cool-down 200m f/c easy 200m
TOTAL 3250m


  Thursday 30th June  
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
Main-set 2 x 100m f/c drill 1  
  2 x 100m f/c drill 2                   x 3             (1200m)  
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
Cool-down 200m f/c easy 200m
TOTAL 2800m





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 1k repeat session.


  Monday 27th June  
Warm-up 15min easy 3000m
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
  1km x 8 increasing pace  
  90sec recovery between each               (8000m)  
Novice 1km x 6 increasing pace  
  90sec recovery between each  (6000m)  
Cool-down 800m easy 800m
TOTAL 12600m



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

Wednesday Dromineer series: 7pm

Dromineer front car-park.

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

Lane 1: Novice lane

Summer league cycle: 7pm Gooig, Limerick road.
Saturday Saturday cycle: 9am Abbey court hotel
Sunday  Sunday cycle:   Open water swim: 6pm

Youghal quay

Have a good week out there!!!!

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