Oct
15
2017

Winter Training – Week 2

One week down….!!

We are back up and running and the first off-season training week is under the belts…..only 9 more to go before another break!!!!! On the racing side we still have some eager beavers jetting off the continental Europe to take part in some more races and for those members of the club taking part in the Dublin City Marathon there are only a few weeks left!! For those of us who are not up to any ongoing racing well the first week back was a slow and steady one!

The Winter training block  saw the introduction of a number of new sessions to the club, mostly on the cycling side of things.

On the swimming side the morning sessions went on as ever and we had some new faces at the Tri / Masters session on Wednesday evening at 9pm.

We had a number of sessions on the bike this week. On Tuesday we had the first of our Spinner / Turbo / Run sessions and we will be continuing this for the coming weeks. On Sunday we started our new Group cycles and as ever it is a bit of a struggle to get the heads out on the bike. The conditions were dry but blustery and we managed to have enough for Group 1 and took a bit of a detour to avoid a headwind on the way back to town but in all covered 26 miles at a pace of 16-17mph. We will go for another 3 weeks and then have a duathlon so if you are free next Sunday come out and join us!

The running returned to the Dromin road circuit on Thursday evening and we had a good mix of old and new heads on the fartlek course. We will continue this part of the sessions for the next few weeks so as to give everyone a chance to get up to speed!

Challange Peguera-Mallorca Half Ironman 2017

For some the racing season is a distant memory but for others it is still ongoing and a number of club members left it until almost the end of October to get their racing out of the way. Well done to Margaret Hogan, Geraldine Kyne, and Majella Moyles who took part in the half-Ironman event in Mallorca at the weekend and all did the club proud!

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!

Again a summary of the sessions that the club has ongoing are listed below.

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)

Cycling

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

There are about 5 spinners still free for this session so if you want to come down then join us. If you have a turbo and want to bring that then just make sure to bring a mat. 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.

Running

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

Weekly training

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

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

  Thursday 19th October  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200mm f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  2 x 100m  f/c-breathe on 4th  
  1 x 50m f/c-breathe on 4th  
  1 x 50m b/c easy                   x 3       (900m)  
   
  6 x 25m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2350m

 

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 19th October  
   
Warm-up 15min easy 2000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x7        7000m  
   
Novice 3min 10mile pace  
  2min recovery             x5                     2500m  
   
   
  7600m
   
Cool-down 400m easy 400m
   
TOTAL 10000m

 

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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