Oct
9
2016

Winter training – Week 2

Weekly training

A steady start to the Winter training so hopefully the numbers will continue to grow as the weeks progress and people get back into the swing of things. In particular we would hope to see more of the triathlon crew making the effort to get to the circuit sessions on Monday and the bike sessions on Tuesday and Saturday…the reasoning behind the need for a good attendance at circuits has already been highlighted, and the value of a good bike leg in any triathlon speaks for itself….too often the cycling sessions are being left to the cycling lads and we hope that this can change over the winter season

This week includes a number of additional sessions with a return of the junior turbo session on Tuesday and our first novice cycling session on Saturday afternoon.

Novice sessions

There a number of novice friendly sessions during the week and on Saturday afternoon we will restart our novice bike sessions. Commencing at 2.30pm from the Abbey court we will go out for a 15-20k cycle. We would then hope that anyone attending will cover the same route over the next few weeks before heading out officially again for a longer cycle in a few weeks time.

In addition, novices are welcome at the majority of the weekly training sessions and those sessions with novice elements included are highlighted in the weekly timetable below.

Junior sessions

A post has been published addressing the junior training sessions and this week sees the return of Junior turbo training at 6pm in the complex.

If anyone has any questions in relation to the Junior club then email the committee (info@nenaghtriathlonclub.com) or phone Paul (086 1950330) or leave a message on the Viber groups or Facebook page and we will get back to you.

Swimming sessions: 2 morning sessions this week. Tuesday morning is a Master swim variation set while Thursday is a start of the long distance continuous swims.

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

 

  Tuesday 11th October
   
Warm-up 75m f/c – 25m b/stroke
  4 x 50m 25m streamline kick – 25m Swim
  100m f/c – count strokes
    400m
     
Main-set 6 x 25m sprint  
  (1-3 first 10m hard / 4-6 last 10m hard)  (150m)  
     
  2 x 25m drill  
  50m swim                x 4                           (400m)  
  (active bal, comfy spot, single arm, 3st-6kick)  
     
     
  50m f/c 80% effort (30-40 bbm)  
  6 x 25m f/c 90% effort (10-15bbm)  
  50m f/c recovery                         x 3         (750m)  
     
  2 x 50m kick  
  2 x 50m b/stroke  
  4 x 25m sprint                                          ( 300m)  
     
    1600m
     
Cool-down 200m f/c easy 200m
     
TOTAL   2200m


 

  Thursday 13th October  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke                               x3 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  400m f/c-breathe on 4th                  (400m)  
   
   
   
  5 x 50m f/c kick 1,3,5 on side  
  4 x 25m f/c sprint                                      (350m)  
   
  1250m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2200m


 

Running session: The Thursday sessions on the Dromin road sees the first in the series of 400m repeats.

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

  Thursday 13th October  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
   
  8 x 400m  
  1min recovery between each          3200m  
   
Novice 6 x 400m  
  1min recovery between each              2400m  
   
   
  3800m
   
Cool-down 800m easy 800m
   
TOTAL 7500m

 

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

6.30-7pm: Seniors

GAA complex

Wednesday Masters swim: 8.00pm

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

Saturday Saturday cycle: 9am

Abbey court hotel

Novice cycle: 2.30pm

Abbey court hotel

Sunday  Sunday cycle: 8am

Tescos Nenagh

 

Have a good week out there!!!!

Comments are closed.