Jan
7
2017

Winter training 2017

winter-training-2017

Weekly training

We are finally back……after a month of R&R we are ready to blast into another block of training. The focus on this will be to continue to build on aerobic conditioning with the introduction of some more race specific elements over the course of the coming months, leading to the finale with our own North Tipp Sprint in April….only 14 weeks away!!! So time to get the heads down and burn off those excess festive pounds (or stones in some cases….!!!)

No better time than the new year to focus the minds and plan for the coming season. The main events calendar for the year has been put up by Triathlon Ireland and the committee are currently putting together the final parts of the season calendar….more on this to come!

This report will give a quick overview of the sessions available in each of the disciplines, and as ever if anyone knows of someone looking for a new challenge then new faces are always more than welcome!!!

Swimming

The swimming side of things has been covered in a previous update but suffice to say that all regular sessions are officially back up running this week…. the swimming update can be read following the link below.

Swimming 2017 sessions overview

From a swimming perspective there are very few clubs in the country offering the mix of sessions at such low costs so really there can be no complaints from any members in this area. The morning sessions are cost neutral and only require leisure centre admission. The Wednesday evening and Friday morning sessions can be paid in advance or for a small bit extra on a pay-as-you-go basis (still very affordable when compared to some charges for coached sessions!).

  • Tuesday 6.30am: Lane Swimming
  • Wednesday 9pm: Coached Session (€7)
  • Thursday 6.30am: Lane Swimming
  • Friday 6.30am: Coached Session (€7)

Over the course of the coming weeks we will also be looking at offering some formal stroke analysis and putting a programme together for beginner / novice swimmers who would not be at a level of ability at present to take part in the Lane sessions….more on this in the coming weeks!

Cycling

We have gone on in depth regarding the importance of cycling when it comes to doing well in triathlon and so really it is a no-brainer that where possible members make as many cycling sessions as possible. The Saturday and Sunday sessions are cycling specific and are designed to challenge all cycling abilities and will bring your triathlon times down massively with a bit of commitment and perseverance.

The turbo sessions return on Tuesdays and this is the only cycling session that has a triathlon-specific component to it. We will continue to offer the brick component to this (and any runners who wish to join on the 4k / 6k route are welcome to come at 8pm from the GAA complex) so hopefully we can get a good crowd of triathletes joining the cyclists from 6pm in the GAA complex.

  • Tuesday 6pm: Turbo session (8pm run session): GAA complex
  • Saturday 9am: Saturday cycle: Abbey court
  • Sunday 8am: Sunday cycle

We will be looking at the novice side of things over the coming weeks and will update on sessions in a later report.

Running

The forgotten member of the trio…the club has tried a number of different approaches to promote the running side of things within the club and town but has always been difficult. The Thursday sessions will continue and include our usual novice component so all are welcome. The Tuesday turbo session is followed by a 6k / 4k run and we will again see about a run prior to circuits on Monday evening.

With the number of people running in the locality you would think it would be easy to get interest and good attendances on this side but that is not the case. We will also be looking at attending a number of running races over the months in the lead off to the triathlon season and maybe be in a position to create more official running team in a similar fashion to the swimming / cycling. We will keep you updated!

  • Monday 6:15pm: Tempo run: GAA complex
  • Tuesday 8pm: 4k / 6k Brick tempo run: GAA complex
  • Thursday 6:30pm: Run session: Nenagh College (novice friendly)

Circuit training

Circuit training will return again this week and we have gone on and on but there is no one in the club that would not benefit from improving their strength and conditioning. This session is vital to anyone who has a tendency to get niggling injuries and strains and is a great way to start the training week.

Attendances from all club members…from both the triathlon and cycling sides of the club has been poor and a reminder again that this is the only session with a charge and that charge then goes to cover the cost for the swimming and turbo sessions so that we keep costs to a minimum!

We will see how the sessions go for the first few weeks with regard to numbers. If this session does not go ahead however it will mean that we will have to then look at obtaining the money to cover costs by charging other sessions, which we really do not want to do.….so if you are free then make the effort to support the circuit sessions for the remaining weeks that it runs!

  • Monday 7pm: Circuit training: GAA complex (€5)

Junior sessions

The first session back will be on Saturday January 14th and looking to go to the Bike park in Ballingarry and we will give an update on this later in the week.

The committee will be putting together a program for the Junior side of the club over the coming weeks so we will give more information on this in an upcoming bulletin.

Membership

A number of members have asked about membership forms etc. so we have posted again the link to the forms and TI membership information. Any issues or questions contact Paul at (086) 1950330.

For insurance reasons it is important that all members hand in a completed membership form.

Senior Triathlon / Cycling club form

Junior Triathlon / Cycling club form

Triathlon Ireland / Swim Ireland Membership

As this stage in the year annual membership to Triathlon Ireland is due and there are a number of membership types. Remember that Triathlon Ireland is required so that you are insured for training purposes over the course of the year so it is important that you check the website and join TI at some level so that you are covered.

This year TI has introduced a combined racing membership with Swim Ireland. The combined cost is €75 and allows members to race in both TI events and Swim Ireland events.

With the formation of Nenagh masters we would hope that swimmers attending these events will take out the combined licence and attend some of the swimming galas over the course of the season.

For more details on this visit the Triathlon Ireland website by following the link below:

www.triathlonireland.com

Weekly training

Swimming sessions: 2 morning sessions this week. We will be focusing more on triathlon specific training but will still include a Masters type session every 2 weeks. Tuesday morning is a high intensity-short interval set while Thursday is a triathlon specific drill set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 10th January  
   
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                               (200m) 1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

  Thursday 12th January  
   
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 (head-up breathe)  
  4 x 50m f/c (race start)            x 3             (1200m)  
   
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
   
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

Running session: The Thursday session on the Dromin road will be a short-interval repeat session.

A shorter set that is novice friendly will run in tandem to the main set.

 

  Thursday 12th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  8 x 600m (25min interval)  
  1min recovery between each               (4800m)  
   
Novice 8 x 400m (25min interval)  
  1min recovery between each    (3200m)  
  5200m
   
Cool-down 800m easy 800m
   
TOTAL 9000m

 

 

The full weekly schedule:

Day Morning Evening
 Monday Circuits: 7.00pm

GAA complex

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Turbo training:

6.00-8pm: Seniors

GAA complex (run 8pm)

Wednesday Wed swim: 9.00pm

Leisure Centre

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Run intervals: 6.30pm

Dromin Road.

Novice set included

Friday Fri swim: 6.30am

Leisure Centre

Saturday Saturday cycle: 9am

Abbey court hotel

Junior cycling: TBC
Sunday  Sunday cycle: 8am Tescos Nenagh


 Have a good week out there!

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