Jul
10
2016

Weekly Update + Training

Weekly update

And it is over for another year….the second home triathlon of the year has come and gone, the Lough Derg sprint out in Dromineer. A big thanks to all who helped out and well done to those who took part. We can now take a collective break from the organisational side of things somewhat….but the training and races still continue!!! We have a full week scheduled and will run the first of our hill time-trials on Tuesday evening, so please try and make as many of the sessions as you can!!

Lough Derg Sprint 2016

It may have been a challenge to attract the competitors due to the wide variety of events that clashed over the weekend but that is not to take away the quality of the race provided. It is a credit to everyone in the club that given the short notice we can still put together a high quality race that was very well received by all who attended. The weather may not have been the best but it stayed dry enough during the race that there could be no complaints made about the conditions.

Once again it must be said that such an event could not take place without the time and effort of the members who came out to marshal and the race committee thank you sincerely for your time. Well done to all the club members who took part and in particular to the members of the club who won prizes, Darren Dunne first male overall, Una O’Doherty and Carmel Finn first age-group winners. Well done!

Swim

swim2

finish

iTriathlon Ennis

Some of the older and newer generation made their way to Ennis for the latest in the National Series events on Saturday.

In the main event Ronan O’Driscoll was making his latest  in his quest for National series points. At the finish he was well up the field.

53 Ronan O’Driscoll 1:17:22

In the junior event we had some of the up and coming tri club stars, Aoise Wycherley and Odie O’Driscoll. Aoise was racing in the 8-9 triathlon and did really well in her first event. Odie was in the 14-15 race and did brilliantly to finish in 3rd place. Well done all!

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

UPCOMING EVENTS:

Thursday 14th July: Borrisoleigh 5k

 FirstDraft

Weekly training

The new event this week is the first of our second time trial series – the hill climb series. In addition, the Dromineer series on Wednesday returns to the triathlon format and there are a number of other sessions to keep everyone ticking along so keep up the effort!!!

Time trial series 2 – Hill climb

This week we introduce a new event on to the calendar with the first of 4 hill time trials. As with all session this session will we numbers dependent so we hope to have a good showing for each of the four events. Each week we will pick a different hill to time-trial and will finish with the Step challenge.

For the first week Dolla hill is the destination. There will be a group cycling out from Nenagh at 6:15 on Tuesday evening from Costello’s garage at the top of Silver street and will make our way to Dolla. The time-trial will start at 7pm for the Eagles nest and will be roughly a 4 mile climb up to the old school at Curaheeny.

So if you are free why not come out and give this session a go, it is something a bit different from the normal run of affairs and is open to all members…so see you there!

Dromineer Series 2016

The Dromineer series is back this week to the old reliable triathlon with the usual choice of distances. There are only 3 events left in this years series to please try and make the effort to come to as many as possible!!!

Dromineer series dates

As always if your legs are a bit sore from the weekend or you are taking a break and 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.

 

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

 

  Tuesday 12th July  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 1 x 100m f/c kick (f)  
  4 x 200m f/c power  
                                               x 2                  (1800m)  
   
  4 x 25m f/c sprint                                       (100m) 1900m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m
  Thursday 14th July  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  1000m f/c breathe on 4th                         (1000m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1600m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 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 hill set repeat

  Monday 11th July  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  5 x 30sec hill climb  
  400m recovery                              x 4     (5000m)  
   
Novice 4 x 20sec hill climb  
  200m recovery              x 4     (2000m)  
  5800m
   
Cool-down 800m easy 800m
   
TOTAL 9600m

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

Hill time trial: 7pm

Dolla.

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 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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