Oct
29
2017

Winter Training – Week 4

A little bit milder……!!

An improvement in conditions from the past few weeks made the outdoor sessions more manageable….good crowds this week at almost all sessions so a pat on the back to all members for making the effort to attend!!! We are now almost half way through the Winter training program with a number of small changes at the half way point but more on this in a coming bulletin!

On the racing side this week saw the largest club contingent making their way up to Dublin for the Dublin city marathon and as ever some will only be dying to put the experience in writing with a race report for us!!!!!

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. At this stage most people are into a routine of which of the numerous sessions on offer they attend….but if you anyone is looking to work on their stroke and technique for the coming weeks well the best bet is the joint Tri club / Masters session 0n Wednesday evening session (9pm) or for the early-birds, the Friday morning session (6.30am) 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 each week we are increasing the run distance off the bike and currently at around 3k around the town. We have 2 more sessions in the current building phase and have a couple of spinning bikes available on a first come first served basis.

On Sunday the milder weather brought a good mix of senior and junior cyclists onto the old Dublin road. A couple of small showers on the way out but it was largely dry. No one opted for the short turn around at Moneygall so it was on to Cloughjordan and then home for all with everyone completing the 26 mile cycle without issue…so a particular well done to all the juniors who managed the complete distance…..on the senior side most of the lads had not enough at this stage so set out the other side of town to get a couple of extra miles in after!!

The running session on Thursday again had a great turn out for the latest in our aerobic fartlek buildup sessions. The theme again was conversational running and this week with the increased number of repetitions the pace was better controlled with a mix of people covering 30-40 min fartlek running. We have one more week 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!

Dublin city Marathon 2017 

A large number of club members made the trip up to Dublin on Sunday morning (remembering the clocks went back an hour!) for the small marathon trek around the streets of Dublin. All made the race distance look easy and you would not have thought that for a large number this was their first time undertaking this distance.

Now that the running is out of the way ye can get the cobweb off the cycling machines and get out for the weekend cycles 😉

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!

 

Weekly training

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

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

 

  Thursday 2nd November  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 1            (250m)  
   
  1 x 100m  f/c on 1:20  
  3 x 50m f/c on 40s                x 4       (1000m)  
   
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery            x2        (400m)  
  1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

 

Running sessions: The Thursday run is again focused on aerobic fartlek efforts and this is the last in the current build up session we promise!!! Novice session run in tandem with the main session and will cover 3-5k.

 

 

  Thursday 2nd November  
   
Warm-up 15min easy 2000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x9        9000m  
   
Novice 3min 10mile pace  
  2min recovery             x6                     3500m  
   
   
  9600m
   
Cool-down 400m easy 400m
   
TOTAL 12000m

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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