Jan
22
2017

Winter Training 3

Weekly training

Another week done and dusted and with every week that passes we get closer to the start of the race season, and first race on the National Series is our own North Tipp Sprint! Entries open this week so if you know anyone who is looking for a new challenge for the year well then bring them along to any of the sessions…no better time to start than now!

 

North Tipp sprint 2017

The first National series race of the year is again our own North Tipp Sprint and takes place on Saturday April 15th. We are due to go live with registration on Monday 23rd January at 9am and this usually sells out pretty quick.

As ever we actively encourage members to take part in this event but ask that if you plan on entering that you can get someone to help marshal the event in your place, and if you have taken part in the race over the last number of years to perhaps marshal this year and give members who do not get an opportunity to potentially take part!

The success of this event in the past has come from the help the club receives from club members in organising and running the event and so this year we again hope for the same level of support!

More details on this race can be found on the North Tipp sprint tab on the website or by clicking on the link below:

North Tipp Sprint 2017

“Try a tri” Pre-launch 2017

As mentioned in a previous post there wil be a promotion taking place on Tuesday 24th January at 5pm in association with Asics and A Sportman’s Dream followed by a short 2-3k run at 6.30pm where asics runners can be tried. Following this there will be a free draw for some great prizes so if you are free on Tuesday then come along and support this event!

The annual Lions club “try a tri” date has been set for Saturday June 10th at 10am.  Again, if you know of anyone who is looking for a new challenge in 2017 then why not invite them to any of the club sessions and target this event in early Summer!!!

Yearly Calendar

We hope at this stage you have taken the opportunity to look over the season calendar and as always the committee welcome any further comments or suggestions. We will be running a number of club events in the coming months and are planning away on the first club week at the end of February but more on this in an upcoming report!

Check out the season calendar in the Triathlon Calendar tab on the club website or by clicking the link below:

Club calendar 2017

Junior / Novice sessions

The next Junior weekend session planned is back in Nenagh CBS on Saturday January 28th at 12.30pm.

Novice running takes place on Thursday at 6.30pm in Nenagh College.

As previously mentioned the Junior calendar has been published and can be found in the training tab on the club website or by clicking on the link below and as ever the club welcome any comments or suggestions!

Club calendar 2017

Weekly training

 

Swimming sessions: 2 morning sessions this week.  Tuesday morning is a power set while Thursday is a stroke development swim set.

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

 

  Tuesday 24th January  
   
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)  
  5 x 100m f/c power           x 2                  (1800m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

  Thursday 26th 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 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: The Thursday session on the Dromin road will be a fartlek session.

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

 

  Thursday 26th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  3min 10mile pace (30min run)  
  2min recovery                                x 6        (6000m)  
   
Novice 3min run  (20min run)  
  2min jog / walk                               x 4       (3000m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

The full weekly schedule:

Day Morning Evening
 Monday Circuits: 7:00pm

GAA complex

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Asics / Try a tri 3k
6:30 Sportmans Dream

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 trainng: 12:30

Nenagh CBS

Sunday  Sunday cycle: 8am Tescos Nenagh


 Have a good week out there!

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