28
2016
Weekly update + training
Weekly update
A week where there was for once some decent weather at the weekend so if you were out I hope that ya made the most of it cos it may be a while before we see dry roads again!!!!!
The evenings are beginning to stretch and it wont be long before we are back to the evening sessions so stick with the dark and wet for now and it will all stand to ya when it comes to the series events and races later in the year!
UPCOMING EVENTS:
Sunday 6th March: Banner Duathlon Shannon
Sunday 6th March: 5k Run in aid of Pieta house: 3pm Eire Og ground Nenagh
Lahinch training weekend:
We are in the process of organising the final club training weekend, which we hope to run on the weekend 14-15 May. The plan is to head to Lahinch for the weekend and to do a number of sessions. As we did previously we will cycle down to Lahinch (do not worry if the total cycle is too much as we will have shorter versions available also!!!), do a sea-swim and run session, and then cycle back on Sunday. In order to plan this we need to get an idea of numbers so that we can organise accommodation for the Saturday night. So if anyone is interested we would like to provisionally book places so either let us know on the Viber group or email (info@nenaghtriathlonclub.com) or let a committee member know and if there are enough numbers wise we will get organising. This weekend worked really well the last time we did it so hopefully there will be sufficient interest.
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
750m TT Results: Last Wednesday, the beginner and improver groups did a 750m (30 length) time trial. The times were very good all round especially considering most of ye could barely swim a few lengths at the start of the off season. We will do this time trial again before the North Tipp Sprint in April.
| Odhran O’Driscoll | 17:42 |
| Ava Sherlock | 17:43 |
| David Molamphy | 18:01 |
| Aggie Hayden | 18:17 |
| Sinéad Lee | 18:21 |
| Daniel Yon Hin | 18:22 |
| John | 19:28 |
| Carmel Finn | 19:30 |
| David Kyne | 19:55 |
| Brendan | 19:56 |
| John Moylan | 19:59 |
| Una O’Doherty | 19:59 |
| Caitríona | 21:44 |
| Peter Egan | 23:49 |
2 morning sessions this week. Tuesday morning is a Short high intensity interval set while Thursday is a power session. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k
| Tuesday 1st March | ||
| 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 3rd March | ||
| Warm-up | 300m f/c descending set | |
| every 4th length b/c | ||
| breathe every 4th stroke | ||
| 750m | ||
| Main-set | 4 x 100m f/c kick (f) | |
| 8 x 100m f/c power x 2 (2400m) | ||
| 2 x 100m f/c | ||
| 4 x 25m f/c sprint (300m) | 2700m | |
| Cool-down | 200m f/c easy | 200m |
| TOTAL | 3650m |
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 session this week is a 1k repeat interval repeat session.
| Thursday 3rd March | ||
| Warm-up | 15min easy | 3000m |
| Main-set | 1 x 50m build | |
| 1 x 50m drill x 4 (400m) | ||
| 1km x 10 increasing pace | ||
| 90sec recovery between each (10000m) | ||
| Novice | 1km x 6 increasing pace | |
| 90sec recovery between each (6000m) | ||
| 10400m | ||
| Cool-down | 800m easy | 800m |
| TOTAL | 14200m |
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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