Mar
6
2016

Weekly update + Training

Weekly update

Another mixed bag on the weather front but a good week of training put in by all anyhow. There are only a few weeks left in the winter schedule before we shake things up for the upcoming summer / race season so keep up the effort!! It will all stand to you in the summer when it comes to the races!!!

 

Club training weekend 2:

Plans are well underway for the second of our club training weekends that is due to take place March 26-27 so hopefully there will be a good turn up at each of the sessions that are being arranged. The timetable will be similar in format to the first weekend and we will post the official programme in the coming weeks. Keep the date free in your diary!!!! Any suggestions etc. as always let a committee member know, message on the Viber group or email (info@nenaghtriathlonclub.com).

Try a Tri 2016:

As many of ye will already be aware Try a tri is taking place in conjunction with the Lions club on Saturday June 11th. Entries for this event are open and we would hope that there would be a good showing from members of the club at this fun event. Everyone who takes part in this sport has to start somewhere and this is an ideal platform so showcase our sport to members of the public in town who would not otherwise attempt a triathlon event. The success of a club comes through the membership and an event such as this is vital to expanding the club and giving people an opportunity to take part and progress within the sport. It promises to be a good day and it is for local causes so if you are free on this day then sign up for a bit of craic!!!!

Any questions etc can be emailed to info@nenaghtriathlonclub.com

Weekly training

A reminder that all sessions are aimed for all levels with novice components in each of the individual training sessions so feel free to come along!!!! Also, if you know anyone who would be interested in attending the sessions then bring them along….the more the merrier this time of the year!!!!

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 sessions this week. Tuesday morning is a 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 8th March  
   
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)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                     (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

  Thursday 10th March  
   
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 (head-up breathe)  
  2 x 100m f/c (race start)           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 sessions: 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 session this week is a fartlek session.

 

  Thursday 10th March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  3min 10mile pace (40min run)  
  2min recovery                                 x 8       (8000m)  
   
Novice 3min run (30min run)  
  2min jog / walk                               x 6       (4000m)  
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

 

The full weekly schedule:

Day Morning Evening
 Monday  Circuit training: 7 to 8pm in running complex
Tuesday Morning Swim – 6:30 – 7:30 – PoolLane 1: Novice lane Cycling: Turbo training in running complex from 7:15 – 8:30pmJunior CC  Turbo from 6 to 7 in complex
Wednesday Swim: 8:00pm in Nenagh Leisure Centre – suitable for beginners.
Thursday Morning Swim – 6:30 – 7:30 – PoolLane 1: Novice lane Running: interval based run set starts at 6:30pm at the Tech (Nenagh College). Novice Run: 6:30pm at the Tech (Nenagh College)
Friday
Saturday Main Club Cycle – 9am – Abbey Court Hotel.Novice Cycle: 10am – Abbey Court Junior CC training – every 2nd Saturday 2.30

Sunday              Ras training group cycle (advanced cyclists) – 8am Tescos

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