Oct
8
2017

Winter Training – Week 1

We are back!!!!!

The off-season is now over so brush off the cobwebs and get the goggles, bike and runners back out for action. A full training timetable for the 10 week Winter training session has been put together and we hope that as many members as possible will attend the sessions.

As we have outlined before a number of new sessions are being introduced and these will be undertaken on a trial basis subject to members support so we hope that if you are free you attend and make the first part of Winter training a success.

All of the sessions in this part of Winter training are focused on building some general aerobic fitness and so are suitable to all levels and we particularly invite any new members to attend these sessions.

We will again post the summary of the sessions available over the coming weeks and these are listed below.

Club Membership

It is unfortunately that time of the year that we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

Swimming

  • Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Wednesday:     9:00 – 10:00 pm        Nenagh Leisure Centre (Masters)
  • Thursday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Friday:               6:30 – 7:30am        Nenagh Leisure Centre (Masters)

For many in the club the swimming has already started with the joint Masters sessions. As with last year we are offering 4 sessions on the pool with the usual club morning swims on Tuesday and Thursday. The Tuesday swim session will focus on shorter distance intervals and so will be a Masters type session while Thursday will be a triathlon specific set with cost of entry the regular pool entry cost. The 2 joint sessions with the Masters will again be a coached session and you can pay for each session up until Christmas with a reduction making it around €5 per session or alternatively you can attend on a pay-as-you-go basis with each session costing €7. As these are coached sessions they offer fantastic value and a must for anyone looking to develop their swimming ability.

Cycling

  • Tuesday:           7:00 – 8:00pm         Spinning / Turbo         Nenagh Leisure Centre (Fitness studio)
  • Sunday:           10:00 – 12:00am        Open road cycle          Nenagh Leisure Centre

This Tuesday we will start our new Spinning / Turbo sessions in the fitness studio for a session that we will combine with a run session. There will be about 15 spinning bikes on offer so for anyone who does not want the hassle of setting up a turbo then these can be used. The session will consist of 30-45 minutes of cycling and then we will be out onto the road for a short run. We will build on this session weekly. The cost is €10 for the 5 weeks or €2 per session but Spinning bike priority will be given to those who pay upfront for the 5 weeks.

For anyone bringing a turbo you will have to also bring a mat in order to protect the floor.

On Sunday mornings we will have our open road cycle. For this there will be 2 groups on the road. Group 1 will be doing around 40k and the pace will be set at around 28k and kept within a group. For Group 2 the distance will be about 20k and the pace will be set at around 20k and again kept within a group. We will repeat this session over 4 weeks in order to give people the chance to build up some fitness if they struggle at the start to keep within a group.

We really need club members to try and commit to this new session and make it a viable option so if you are free then come out and make this session as social as possible!

Running

  • Thursday:           7:00 – 8:00pm        Nenagh College

The regular Thursday night runs will recommence from Nenagh College and will have the usual main and shortened novice group sessions on offer. The cost for this session as ever is free so we hope that we can start the season on a high with a good club turnout.

Strength and Conditioning

  • Monday:           7:00 – 8:00pm        McDonagh Park

The regular circuit sessions with Bertie Sherlock will be running on Monday evenings and again we would like to see a good turn-out from the club for this session. Such sessions are vital to injury prevention and no one in the club would not benefit from this session. The cost per session is €5 and again the committee will make a call on this session after 4-5 weeks.

Winter Duathlons

We will be hoping to run 2 winter duathlons during the Winter training sessions and these will occur on the weekend of week 5 and week 10. We will post more details on this in a coming bulletin.

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set while Thursday will be an introductory middle distance interval set.

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

 

  Thursday 12th October  
   
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                     x 1           (250m)  
   
  4 x 50m f/c  
  2 x 100m f/c  
  1 x 200m f/c  
  2 x 100m f/c  
  4 x 50m f/c                                                  (1000m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1550m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2500m

 

Running sessions: The Thursday run is back and we will be focused on aerobic fartlek efforts for the first couple of weeks. Novice session run in tandem with the main session and will cover 3-5k.

 

  Thursday 12th October  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x6        5000m  
   
Novice 3min 10mile pace  
  2min recovery             x4                     2000m  
   
   
  5600m
   
Cool-down 800m easy 800m
   
TOTAL 9500m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. Sunday will see the return of our group 20k / 40k cycle. Both sessions are suitable and designed for any new members.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday   Group Cycle: 10am 

Leisure Centre

Novice group 1

 


 Have a good week out there!

 

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