Apr
24
2016

Weekly update + training

Weekly update

A relatively calm week from what had preceded it but still enough on the calendar to keep everyone entertained!! The time-trial league, run series, and summer league were all well attended during the week and long may this continue!! The fine weather continued for the week so long may that go on!!

 

Lough Derg Sprint

Lough derg sprint

 

Our second race of the year is taking place in July and registration is open. The lake swim is ideal for anyone getting used to open water swimming and we promise the weather will be good!!!

 

So if you have not yet registered then get going before its all full!!!!!

https://registration.mylaps.com/loughdergsprint/

 

Club gear

The account for ordering gear has been set-up so if you require triathlon gear for the coming season you can log on directly yourself and purchase whatever you need.

In order to access the account you need to go to:

http://shop.vergesport.com/management/register.aspx

Enter your email, a password will then be sent to your email then go to

http://shop.vergesport.com/login.aspx

Enter your email and temporary password and you then register for the verge system and have access to all the team stores. You then click on the NenaghTriClub logo and enter the password that will be sent via the Viber group.

Jacket

Tri Club jackets ready for people to order if interested. Price is 50 euro with 10% discount going to registered club members. Orders will be taking next Monday at running where people can try what size they would like.

 

 UPCOMING EVENT: The Great Limerick Run May 1st

Weekly training

The summer schedule is now in full swing and there are a number of sessions to keep ye going!!

TT

Time trial league

The third of our time trials will take place again on Tuesday at 6.30pm. Time is running out on this one so if you want to test yourself on the 20k and 36k then you have 2 more weeks!!!! Again, if anyone is taking an easy week and is free to lend a hand with the marshaling side then let Paul know.

Run series

Run series

The third of our run series events will take place again on Wednesday at Nenagh College. Again an optional warm-up from 6.30pm, with the main run at 7pm. Usual donation and spot-prize on the night.

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

 

  Tuesday 26th 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  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1500m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2000m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m

 

  Thursday 28th April  
   
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 4 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1950m)  
   
  4 x 25m f/c sprint                                      (100m) 2050m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2750m
   

 

 

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

Monday session at 6.30pm in Nenagh CBS. The session will be a combination of 400m and 800m repeats with a shorter interval set for any novice runners!!!

 

  Monday 25th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  2 x 800m  / 90 sec rec  
  1 x 400m / 60 sec rec                   x 2       (4000m)  
   
Novice 1 x 800m / 90 sec rec  
  2 x 400m / 60 sec rec                   x 2       (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8400m

 

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

 Club TT: 6:30pm

Lisbunny Ind Est.

Wednesday Run series: 6:30pm

Nenagh College.

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

Lane 1: Novice lane

Summer league cycle: 7pm Gooig, Limerick road.
Friday
Saturday Saturday cycle:
9am Abbey court

Sunday      

 

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