Apr
3
2016

Weekly update + training

Weekly update

A more quiet week than what has been on offer of late but a bit of recovery is not a bad thing….especially when the summer schedule will be firing on all cylinders in the new few weeks. We hope that ye had a chance to take a look at the schedule for club week and there is something to suit all!!

Triathlon Race Season

This week sees the start of the triathlon season proper with a number of club members making their way to Portlaoise for Tri Laoisposter for what is always a well organised event and is sure to get the motivation juices flowing!! We wish all that are taking part in the event well!!

We hope that over the course of the season to have plenty of members doing plenty of events, and even more importantly that some will share the experience and put some reports together on the various races and events attended. Just put a few words to paper and send it on to us here and we will make sure you are well rewarded for your literary brilliance!!!

As previously mentioned the club are trying to target a number of events on the triathlon calendar, both a mix of events close to home and national series events, and in this way hope to bring more of a social element to race day. We will have more on this during the week, but if possible try to prioritise the races on the calendar!!

Novice sessions

Although the schedule has changed there is still plenty on offer for the more novice members and those wishing to take part in their first event. We particularly encourage anyone taking part in the “try a tri” in June to consider attending some sessions as we have included “try a tri” distances to a number of the sessions.

The timetable below is the a summary of the upcoming sessions for the next 1-2months and as can be seen the majority of club sessions include a novice element. The weekend Brick sessions will be run every 3-4 weeks and we will give plenty of notice. So pick your sessions and give it a go!!!!

 

Morning Evening
Monday Club run: Novice group

 

Tuesday Club Swim: Lane 1 Novice
Time trial: Novice 10k / 20k

 

Wednesday Run series: Novice 3k / 5k

 

Thursday Club Swim: Lane 1 Novice
Cycling: Summer league

 

Friday  

 

Saturday RACE / Cycle  

 

Sunday RACE / Brick: Brick novice distance  

 

 

 

Swimming sessions

This week will also see the finish of the formal Wednesday evening swim sessions and the Novice lane. We would like to sincerely thank Shane and Brian for all the time and effort they have put in to organising and taking these sessions, as it takes a lot of effort and commitment and we are sure members are appreciative of this and we hope that overall they have found their swimming ability improved as a result.

From next week Wednesday evenings will see the start of the Run series at 6.30pm in Nenagh College so we hope to see ye all there!!!

The 2 morning sessions will continue to run so all members are more than welcome to attend these. We will also be running some sessions in the lake over the summer months, on Tuesday and Sunday evening but more on this at a later date.

Weekly training

The summer schedule is beginning to take shape and this week sees the first proper summer run session and summer league cycle. It is always easier if you commit to these sessions from the start as the intensity increases over the course of the season, so we hope to see a good turn out at these sessions!

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

 

  Tuesday 5th April
 
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                    (250m)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                    x 3            (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m  b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                x 2          (400m) 1850m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

  Thursday 7th April
 
   
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 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 sessions are back and the first track session means return of the 400m repeat session. This session is the basic set that we use and work up on this so it is important that you bring a watch and get an idea of the pace you can hold for the laps. More on this Monday. A reminder that for the summer the venue changes so it is : MONDAY AT 6.30PM AT NENAGH CBS TRACK.

 

  Mon 4th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  8 x 400m (20min interval)  
  1min recovery between each               (3200m)  
   
Novice 6 x 400m (20min interval)  
  1min recovery between each    (2400m)  
  3600m
   
Cool-down 800m easy 800m
   
TOTAL 7500m

 

The full weekly schedule:

Day Morning Evening
 Monday  Run session:6:30pm Nenagh CBS track
Tuesday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

Wednesday Swim: 8:00pm in Nenagh Leisure Centre.
Thursday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

Summer league cycle: 7pm Gooig, Limerick road.
Friday
Saturday Club cycle

Sunday              Club cycle

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