Oct
17
2016

Winter Training – week 3

Weekly training

Another week, a few new extra sessions and a welcome return to more of the usual faces and some new ones too!!!! Tuesday saw a return of the junior turbo session in the complex and at the weekend we had a good turnout for the first novice cycle of the year, where we covered 15k during the session. We will meet up again in a few weeks so in the meantime now that you know the route you can get some practice in until we up the distance to around 20k.

novice-cycle

At this point all of the regular sessions are up and running but we are still in the process of deciding about an additional run session during the week……we will get back about that one!!!!

Swimming

There has been a fair bit of confusion regarding the swimming sessions that are running for the club this year, so in order to simplify it here is a brief summary below.

  • Monday 8:15-9:15: Shay O’Dwyer is running a coached lane session with a number of novice triathletes and has space for a few more who wish to join. This session is paid for in block over a number of weeks. If you are interested in joining this session then let Paul know at (086) 1950330
  • Tuesday 06:30-07:30am: The regular morning swim with 3 lanes, one of which is a novice lane. The only cost for this session is the cost of entry to the pool.
  • Wednesday 9:00-10:00pm: The triathlon club have a dedicated lane for this swim that has 2 coaches overseeing the session. The cost of the session is a pay-as-you-go fee and includes a small coaching cost and works out at €7 per session. If you have swam the Wednesday session in the past then just give your details and payment to Keith at the door. If you have never swam this session but would like to join then just give Paul a ring at (086) 1950330 to go over details etc.
  • Thursday 06:30-07:30am: The regular morning swim with 3 lanes, one of which is a novice lane. The only cost for this session is the cost of entry to the pool.

Membership

It is that time of the year again where the annual subscription is due. The usual form for Senior membership can be downloaded from the link below.

With the addition of the Junior triathlon club we now include a married couple / family option. If you choose this we would ask that for each Junior you fill out a separate Junior form for our records and include this with the Senior form.

Junior membership to the triathlon club is €15 but if you are already a member of the cycling club or are a member of another running or swimming club then membership is free. All you need to to is highlight the name of the club when completing the form. Any issues or questions contact Paul at (086) 1950330.

Senior Triathlon / Cycling club form

Junior Triathlon / Cycling club form

Novice sessions

We are always on the lookout for new members and the majority of our sessions have a beginners component and so should have something for everyone. If you are interested and want more details then why not take a look at the novice page on the site:

Novice page

Junior sessions

Our junior sessions are up and running and for more details on this then visit the junior page on our site, where there is information on available sessions and membership etc. 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.

Junior page

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

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

 

  Tuesday 18th October  
   
Warm-up 2 x 100m f/c  
   4 x 50m (25m b/s  – 25m f/c)  
   
  300m
   
Main-set 12 x 50m (25m drill – 25m swim)  
  (act bal,  shark fin, stop,stop,switch, triple switch)  
   
  1 x 100m at 80% (30-40 bbm)  
  2 x 50m at 80%  (30-40 bbm)  
  4 x 25m at 90%   (10-15bbm)  
  50m f/c recovery                                    x 3  
   
  4 x 25m IM                      x 2  
  1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2350m

 

 

  Thursday 20th October  
   
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 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)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2350m


Running session: The Thursday sessions on the Dromin road sees the first in the series of 1k repeats.

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

 

 

  Thursday 20th October  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
   
  1k increasing pace                          x5        5000m  
   
  Novice 1k increasing pace x 3    3000m  
  5600m
   
Cool-down 800m easy 800m
   
TOTAL 9400m


 

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 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

Saturday Saturday cycle: 9am

Abbey court hotel

Junior cycle: 12.30pm

Nenagh CBS

Sunday  Sunday cycle: 8am

Tescos Nenagh

 

Have a good week out there!!!!

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