Apr
10
2016

Weekly update + training

Weekly update

Somethings change yet some stay the same……summer schedule…new triathlon season commencing but same problems with the weather!! Despite this a number of events went ahead over the weekend and there was good representation from the club so well done to all those that took part in the various races.

This week sees the first running of “Club week” and you will have seen a number of posts in relation to this, so we hope that there is something for everyone! The week is topped off with the first national series triathlon, hosted by ourselves and we hope that for both competitors and marshalls that the weather is better than what has been of late. More on this later in the week!!!

Triathlon Race Season – Tri Laois

posterThis week saw the triathlon season commence on Saturday and we had 4 members of the club present for the Sprint distance race in Portlaoise. First home for the club was our temporary import from Belfast Andrew McMurray (18 at 1:13), followed hot on his heels by the “novice swimmer” Eddie O’Meara (23 at 1:17), who managed to take a whopping amount off his predicted swim time..well done ūüėČ . Next in for the club was Barry Creamer (62 at 1:25) and “Saturdays-only” John Clever Ryan (126 at 1:34) making up the lot. Reports from Portlaoise was that although cool conditions were dry with little wind and so good for the bike and run legs. Well done all!!!

tri laois 3 Tri laois 1 tri laois 2

Triathlon Race Season – Lough Key Triathlon

Greg Starr took the not so short trip up to the Leitrim region on Sunday for the Lough Key triathlon. Preliminary reports have him finishing well up the field and with the weather conditions that is certainly bonus territory so well done Greg!

Kildangan Charity Cycle

A number of “crazy” members from the club and those undertaking the upcoming “try a tri” took part in this event on Sunday, in conditions that only be described as torturous!! There were a number of distances on offer but given the rain and windy conditions, well done to anyone who ventured out for any part of this event!!!!

Upcoming races

We are fully committed to reporting and finding out about the activities of all members over the coming season. If you think you are going to get away with going to a “sneaky” race under the cover of darkness and not let anyone know…then think again……you will be caught and we will be reporting on it!!!! So just do yourself a favour and let the committee know so we can praise your efforts and don’t get labelled as a “rat” or part of a “Splinter group”!!!! ūüėČ

UPCOMING EVENT: North Tipp Sprint, 9am Nenagh Leisure Centre

 

Club gear

We are in the process of getting a club account set-up so that members will be in a position to order their own triathlon or cycling gear if they wish for the upcoming season. The gear manufacturers are getting back to us with the gear on offer so as soon as we have more information then we will let ye know!!

 

Weekly training

The summer schedule really kicks off this week in the form of “Club week” and information on these sessions have already been posted.

Club week

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

 

  Tuesday 12th April  
   
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)  
   
  1300m f/c breathe on 4th                         (1300m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1900m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

  Thursday 14th April  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick  
  2 x 200m f/c power  
  4 x 100m f/c power            x 2                  (2000m)  
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

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

No Monday run sessions this week due to the Nutrition talk taking place in Nenagh Leisure Centre. The fabled “Run Series” commences on Wednesday from 7pm at Nenagh College and will run for six weeks. More on this later in the week!

 

The full weekly schedule:

Day Morning Evening
 Monday
Tuesday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

 Club TT: 6:30pm

Lisbunny Ind Est.

Wednesday Run series: 7:00pm

Nenagh College.

Thursday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

Summer league cycle: 7pm Gooig, Limerick road.
Friday
Saturday North Tipp Sprint

Sunday              Nenagh Classic

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