Apr
17
2016

Weekly update+training

Weekly update

What a busy busy week that was!! A sincere thanks to everyone who helped with the running of events during the entire club week, and in particular, the North Tipp Sprint on Saturday. Yet again we were blessed with the weather and reports from those that took part have been very positive.

Such events are only a success because of the time and effort put in by the members of the club and all on the committee wish to offer our thanks to everyone who contributed to this most successful event.

Well done to Darren Dunne who won almost every category on the day, to the lads who won the relay, and to everyone who took part in the race!! We hope the bodies are not too sore today!!

try_2

try_1

Roll on next years edition but in the mean time there are other events to keep us going!!! Next up for the club in Nenagh will be the training weekend in Lahinch in May, followed on its heels by the “Try a tri” in association with the Lions club in June and our own Lough Derg sprint in July!

Lahinch weekend

Registration for both events is open and we hope that the success of the North Tipp sprint can be continued into these upcoming club events!

Try a tri

http://www.runireland.com/events/nenagh-lions-club-try-tri

Lough derg sprint

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

Joey Hannon

Joey Hannon triathlon in Limerick was a little early this year and we had a number of members who took part. Over the Olympic distance we had Ramon Rodriguez (2:41:49) and Anthony Sherlock (2:52:45). Well done all!!

Club week

Overall there were encouraging numbers attending all the events over the course of the week, from the time trial on Tuesday to the run series on Wednesday and the cycling series on Thursday. We hope that this will continue over the coming weeks as it makes such events more enjoyable when there is good numbers taking part.

 

Club gear

The account for ordering gear is being set-up and should be up and running sometime this week. More on this in the coming days!!!

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 second of our time trials will take place again on Tuesday at 6.30pm. If you were unable to make this last week then make the effort to attend as you will not find a better way to improve your triathlon time than by regular time trial training!!!

Run series

Run series

The second of our run series events will take place again on Wednesday at Nenagh College. We will be meeting at 6.30pm to do a short warm-up prior to the main run so all are welcome to join this. Again fee is by way of donation and there will be the usual spot prize for most accurate time predicted. Hope to see ye there and spread the word to anyone who may be interested in taking part!!!!

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

 

  Tuesday 19th April  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 1 x 400m f/c  
  3 x 200m f/c                            x 2              (2000m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   

 

  Thursday 21st April  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 4 x 50m f/c drill repeat  
  200m f/c breathe 4th             x 3              (1200m)  
   
  4 x 50m b/c                                                   (200m)  
   
  1 x 100m medley  
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

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 returns at 6.30pm in Nenagh CBS. We will be doing another 400m repeat session so that people who are new to this type of session can get a chance to repeat the set. This interval type will form the basis of the majority of sessions over the coming months so it is important to be able to time the interval properly, take the proper breaks and to ultimately aim to finish strong. More on this during the session on Monday!!!

  Monday 18th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  10 x 400m (25min interval)  
  1min recovery between each               (4000m)  
   
Novice 8 x 400m (25min interval)  
  1min recovery between each                 (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8600m

 

 

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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