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
This 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 😉 . 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!!!
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”!!!! 😉
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.
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