Dec
5
2016

Winter Training – Week 10

Weekly training

The final official week of training is already upon us and the weeks have really flown. Plenty on offer this week in the lead up to the break and of course the weekend sees renewal of interclub rivalry in the shape of the Nenagh Gala and Winter warrior…..so put down a good week and get ready to do your club proud at the weekend!!!!

Although this is the final week of official sessions being called and sessions being posted, as ever there will be the usual non-official sessions running over the break, so keep an eye on the Viber group for updates. Try not to lose touch completely over the Christmas break as that way will make it easier to get started again in the new year!!!

 

Birdhill Turkey Run

The annual Birdhill Turkey run took place on Sunday and as is custom at this stage there was a good mix of club members in attendance over all 3 distances, including a number of junior members taking part in the 5k event. Well done to the lads who were well up the field in the Half marathon and 10k and hopefully the good support to running events will continue into the New Year when the club target a number of running races. Well done all!

Half Marathon

  • Shane Scully 1:18
  • Deirdre Finn 1:34
  • Paul Connolly 1:55
  • Noel O’Meara 1:55
  • James Sheahan 1:55

10k

  • Eoin Woolley 37:49
  • Ronan O’Driscoll 43:05
  • Eddie Tucker 44:11
  • Edward O’Meara 44:11
  • John Meagher 44:26
  • Brenda Ryan 53:44
  • Sinead Lee 55:34
  • Geraldine Kyne 57:52
  • Majella Moyles 60:06

5k

  • David Kyne 26:59

Junior 5k

  • Odie O’Driscoll 22:09
  • Michael Kyne
  • Darragh Kyne

Winter end of training events – Swimming gala Friday 9th 8:45pm

The battle lines have been drawn on the end of year gala in a previous post so suffice to day that get your entries in and dont let the club down by not showing up for this “fun – no fun” gala!!!!

Let Battle Commence – Nenagh Tc v The World

 

Facebook page:

https://www.facebook.com/events/1811668299101918/?active_tab=discussion

Entry form:

https://goo.gl/forms/GLiFyXz3M43OyrJ93

Winter end of training events – Winter warrior Saturday 10th 9am

Again the battle lines for this event on Saturday morning have been drawn….so again all you need to do is not let your club down and show up bright and early Saturday!!!!!

Let Battle Commence – Nenagh Tc v The World

Christmas party – Saturday 10th Rockys

A brilliant excuse to come and give out about the difficulty of the sessions and the running of the club…..will usually be given a small bit of sympathy but it really is in one ear and out the other…..so if ya have some things ya want to get off your chest then come join us on Saturday evening!!!

Let Battle Commence – Nenagh Tc v The World

 

Membership

Again still a good few to hand in forms etc. We will have forms at the End of year events so anyone that wants to sort it then can do so!!!!!

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

Any issues or questions contact Paul at (086) 1950330.

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 and the emphasis placed on shorter sprint work on Tuesday mornings 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

 

 

Swimming sessions: 2 morning sessions this week. Tuesday morning is a Master swim variation set while Thursday is a distance swim.

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

 

 

  Tuesday 6th December  
   
Warm-up 2 x 100m f/c (Maximise stroke length)  
   8 x 50m (25m drill – 25m swim: 4 f/c – 4 b/c )  
   
  600m
   
Main-set 8 x 25m (10m u/w-b/f kick; Sprint finish) 200m
   
  4 x 50m
  4 x 25m
  200m easy              x 2 1000m
   
  4 x 25m a/o Dive start 100m
   
  1300m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2100m

 

 

 

  Thursday 8th December  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke      x2        (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  750m f/c-breathe on 4th                  (750m)  
   
  5 x 50m f/c kick 1,3,5 on side  
  4 x 25m f/c sprint                             (350m)  
   
  1600m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 

Running session: The Thursday sessions on the Dromin road will be a 1k repeat session.

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

  Thursday 8th December  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
   
  1k increasing pace                x8        8000m  
     
Novice 1k increasing pace                 x5        5000m  
  8600m
   
Cool-down 800m easy 800m
   
TOTAL 12400m

Have a good week out there and as this is the last post before Christmas, hope that it is a good one and see ye all bright and early in the New Year for the next installment of craic!!!!!! 

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:

6-6.45pm: Juniors

6.30-8pm: 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 Masters swim: 6.30am

Leisure Centre

Swimming gala: 8.45pm

Leisure Centre

Saturday Winter warrior: 9am

Abbey court hotel

Junior warrior: 12.30pm

Nenagh CBS

Sunday  Sunday cycle: ???

 


 Have a good week out there!

 

 

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