Jul
3
2016

Weekly Update +Training

Weekly update

The first week post Kilkee and a pretty quiet one on the TI calendar. There were a number of events both home and abroad and of course there was the annual running of the Nenagh CC junior race. A big week for the club with our own Lough Derg sprint taking place in Dromineer this Saturday morning. The staging of this event has been a difficult one to say the least but being the stubborn crew we are here in Nenagh it goes ahead and hopefully the weather will be kind!!!!

Also, as an aid to help everyone get back into sync post Kilkee we have included the calendar for the remainder of the upcoming season including the priority races…..so take a look and try and participate in as many of the events as possible….remember the club is only as successful as the members within it!!!

 

Holten ETU Cup

 

Darren Holland

Darren Dunne was yet again flying the flag for the club, this time midweek in Holland in the Holten ETU Cup. A great run leg to finish meant that Darren came in 13th in the end. Well done boss!

In the words of the man himself:

“13th today in the Holten ETU Cup. My swim wasn’t bad, but it wasn’t the best either. A few splits on the bike left me in the third pack..not where I wanted to be. I ran hard and it was the first time I’ve felt powerful on a run in over two years. Nice to get one piece of the puzzle in place 🙂 second fastest run of the day moved me up around 20 places which is positive. Thanks again to Planet-Tri for all the massive background help keeping me fully kitted out with gear and nutrition, its a massive help! Well done to Susanna Murphy, James Edgar and Con Doherty on solid performances too! And Lynne Algar for getting us all there in one piece 🙂 anyone is looking for me for the next while I’ll be in the pool “

 

VTC Kilkenny Triathlon

After his mechanical issues the previous week Paul Scully was back in the saddle attempting to complete the bike leg in Kilkenny. The customary swim meant that he started the bike with over a minute lead from the swim, which meant this time around it took 5k of cycling before he started to be passed out!! This time he held on a little better on the bike and waddled round the run to finish in 15th in a time of 1:12.

Ring of Kerry Cycle

Yvonne and James Sheehan made the trip down to Kerry for this 180k cycle around the county. 10 hours on the bike is no easy feet but managed with ease. Well done!!!!

If any other events that members were at have been omitted then let us know and apologises if that is the case!!!!

Lough Derg Sprint 2016

LDS_1

The time has come for our own Lough Derg sprint. The event this year has come with more of a whimper than a bang and this has been largely due to the difficulties in staging the event, which led the committee to a “will we” “wont we” scenario. As ye may be aware the TI calendar this weekend has the most races of any weekend and also contains 2 National series events, a National Champs, and the Bressie Ironmind  all of which have made hosting this years event difficult. Anyhow…..we are live and ready for the race on Saturday morning!!

Registration remains open until Wednesday so if anyone is still to register then get moving asap!!!!

As ever, this event cannot be undertaken without the help of club members so if anyone is free to marshal can you let a member of the committee know. We will have more information on the race later in the week so watch this space!!!!

Race Calendar

July
Wed 6th Dromineer Series – Aquathlon 2 Dromineer
Sat 9th Lough Derg Sprint Dromineer
Tues 12th Hill Time trial series – 1 Dolla
Wed 13th Dromineer Series – Triathlon 4 Dromineer
Tues 19th Hill Time trial series – 2 Newtown / Portroe
Wed 20th Dromineer Series – Triathlon 5 Dromineer
Tues 26th Hill Time trial series – 3 Shallee
Wed 27th Dromineer Series – Triathlon 6 Dromineer
Sun 31st Loughrea Sprint (NS) Loughrea
 
August
Tues 2nd Hill Time trial series 4 The Step Challenge
Sat 13th Caroline Kearney Tri (NS) Westmeath
Sat 20th World End Tri Castleconnell
Sun 28th Dublin Tri (NS) Dublin
Sept
Sat 10th End of year Cycle / Swim Nenagh

To try and avoid the post Kilkee slump we have again included the calendar for the remainder of the season. The Dromineer series continues for the rest of the month of July, while we are going to try and attempt something new with the running of the first hill time trial series around the most well known hills in the area. More on this later in the week!

So try and attend as many of the events as possible. Additionally, if you are considering attending a triathlon on the TI calendar please try and priorities the ones on the list. The more club members attending the same event makes for a better experience.

 

 

 

UPCOMING EVENTS:

 

Saturday 9th July: Lough Derg Sprint Triathlon

Weekly training

Now into the second part of the triathlon season it is time to kick on. A number of sessions to keep everyone ticking along so keep up the effort!!!

Dromineer Series 2016

The Dromineer series continues this week with the second of the aquathons. A good showing last week and with the Lough Derg sprint on Saturday this is an ideal warm up to cover both the swim and run legs.

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

 

  Tuesday 5th July  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 400m f/c  
  2 x 200m f/c                                        (2000m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   

 

  Thursday 7th July  
   
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 2 x 200m f/c  
  4 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 2           (2100m)  
   
  4 x 25m f/c sprint                                      (100m) 2200m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m
   

 

 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 the loved second attempt at the pyramid set!!!!

 

  Monday 4th July  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  4 x 400m / 60sec rec  
  2 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  2 x 800m / 90 sec rec  
  4 x 400m / 60sec rec                            (7600m)  
   
Novice 3 x 400m / 60sec rec  
  1 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  1 x 800m / 90 sec rec  
  3 x 400m / 60sec rec                            (5200m)  
   
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

 

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.
Friday
Saturday Lough Derg Sprint
Sunday  Sunday cycle:   Open water swim: 6pm

Youghal quay

Have a good week out there!!!!

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