Feb
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

Comments are closed.