Jul
17
2016

Weekly Update + Training

Weekly update

Another big weekend of results for the club with Darren and Maeve delivering the goods in Lanesborough and Cork. The Dromineer series is almost at an end and the Hill time trial made its debut. With only just over a month left in our triathlon season here why not take a look at the calendar and pick out one or two more events before the end. Even better still why not take part in one of the club target events that are coming up over the next month or so. If you have yet to post a time on the weekly Dromineer triathlon then come down for a bit of craic on Wednesday. The short days will be soon upon us again so try and attend as many of the weekly sessions as possible!!!

2 Provinces Triathlon 2016

This TI event in Lanesborough also served as the National Sprint Championships and once again our own Darren Dunne was in the thick of the action. A strong race saw Darren finish second overall and another medal to the bulging cabinet! Well done Dazzler!!

Darren

The Lee Swim

Meanwhile, down in Cork Maeve Ryan was doing what she does best in Cork, winning the Lee Swim….again!!. At this point they may be better off paying her off for next year so that someone else has a chance!! Well done Maeve!!!! Also taking part was Denis Ryan who is having a very busy season so well done also!!

Maeve

 

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

UPCOMING EVENTS:

The next Club targetted event on the TI calendar is the Loughrea sprint triathlon which is on the Bank Holiday Sunday. So if you are thinking of doing a few more events before seasons end, why not try this National Series event!!!

Sunday 31st July: Loughrea sprint

 loughrea

Weekly training

The usual sessions this week and including the second of our hill time trials and the second last of the Triathlons on Wednesday. So if you are free why not come out to both these events and get a time down for the club record books!!!

Time trial series 2 – Hill climb

This week we will again make our way out to Dolla hill for the second hill time trial. 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 is around 7k to the school.

 

Dromineer Series 2016

The Dromineer series is nearing the end and this week is the second last of our triathlons. So if you have yet to post a time well why not come out on Wednesday and give the hills a go!!!

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

 

 

  Tuesday 19th 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 1 x 200m f/c  
  5 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2700m)  
   
  4 x 25m f/c sprint                                      (100m) 2800m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3500m
   

 

  Thursday 21st July  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
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 800m/400m set.

  Monday 18th July  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  4 x 800m  / 90 sec rec  
  1 x 400m / 60 sec rec                   x 2       (7200m)  
   
Novice 3 x 800m / 90 sec rec  
  2 x 400m / 60 sec rec                   x 2       (3200m)  
  8000m
   
Cool-down 800m easy 800m
   
TOTAL 11800m

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 Tipperary Champs.
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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