Oct
22
2017

Winter Training – Week 3

A windy and wet one…..!!

Well that was not the greatest week for getting outdoors for training but still all planned sessions went ahead despite the conditions during the week….luckily the majority at the moment are indoors! We had a number of new faces this week (as well as some new old reliables!!) and for any newcomers we would say to focus on a couple of club sessions per week, commit to them and build from there…..after a couple of weeks of consistency you wont believe the progress!!!

On the racing side this week sees the largest group from the club ever taking part in the Dublin city Marathon on Bank Holiday Sunday. We wish all from the club who are going all the best and I am sure there will be many who will be dying to tell their tales with a club report once they return!!

 

So how did this week of the  Winter training block fare out?? Well….

On the swimming side the pool is covered with a roof so all sessions were up and running. The morning sessions were a mixture of Masters sprint work and short intervals working on aspects of stroke technique while the joint sessions with the Masters club offered more sprint work and coaching for those looking for a bit of guidance on stroke. If any of our newer members are looking to work on their swimming then the Wednesday evening session (9pm) or for the early-birds, the Friday morning session (6.30am) is the place to be for some coaching tips at a great pay-as-you-rate of €7.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and at this stage around 10 of the spinners are block booked for the remaining weeks. Therefore, the remaining bikes are on offer on a first-come-first served basis. As ever we have plenty of room for anyone who wants to bring their own bike and turbo! We followed up the 50min bike session with a gentle 2k run although for some recent Ironman finishers this was not enough and so proceeded to run around the town!

On Sunday we had the second group cycle but this was severely hindered by early morning showers, resulting in some going straight to the pool to get wet there instead! Group 1 covered 26 miles again and by the time the group had returned the sun was beginning to appear…..talk about timing!!

 

The running session on Thursday looked like it was going to be a complete wash and blow out but miraculously the stormy and wet conditions died down and we were able to continue our fartlek buildup. The theme was conversational running but by the looks of the heads towards the end of the session the ability to talk had long been lost!!! 2 more weeks of these sessions to go before our first 3k /5k test of the season. For those who came and are new to this type of running, well, the best thing to do is stick with it and hold your own pace, after a few weeks at it you will see massive benefit!

Garrykennedy 10k 

A number of club members headed to Garrykennedy on Sunday for the annual 10k. The course is definitely not the flattest in the world but at least the weather had improved from the very bad morning conditions. On the mens side, Gary rolled down the hills to take 2nd overall, while we had a number of club members under the 40min mark and well up the field. On the female side Deirdre Finn took 2nd senior overall while Charlotte Jones also broke the 50min mark in taking 3rd senior. A full list of results can be found by clicking on the link below. Well done all!!!

http://www.premiertimingsystems.ie/2017-Race-Results/Garrykennedy-10K-Race-Results

 

 

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!

 

As we had a number of new (and the return of some familiar faces…) we again are posting a summary of the sessions that the club has ongoing this week .

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. The remaining spinners are first come-first served. If you have a turbo and want to bring that then just make sure to bring a mat. The cost is €2 per session. We also do a 2-3k run off the turbos following the Tuesday session so if you want to do this then bring a hi-vis vest or lights.

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 the first of our distance swims.

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

 

 

  Thursday 26th 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       x2        (500m) 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  400m f/c-breathe on 4th                   (400m)  
   
   
   
  10 x 25m f/c kick every 2nd  on side  
  4 x 25m f/c sprint                                      (350m)  
   
  1250m
   
Cool-down 200m f/c easy 200m
   
TOTAL 1950m

 

 

Running sessions: The Thursday run is again focused on aerobic fartlek efforts and we have another 2 weeks to go and then we will change it up. Novice session run in tandem with the main session and will cover 3-5k.

 

  Thursday 26th October  
   
Warm-up 15min easy 2000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x8        8000m  
   
Novice 3min 10mile pace  
  2min recovery             x6                     3500m  
   
   
  8600m
   
Cool-down 400m easy 400m
   
TOTAL 11000m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. Sunday will again be 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 2

 


 Have a good week out there!

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