Nov
5
2017

Winter Training – Week 5

The half way point!!

At this stage we have reached the half way point of this current training block and it is great to see so many of the sessions well supported. Being the mid-term point we have decided to make a couple of changes for the current week and intend to introduce a new Strength and conditioning class into the mix! We are sure that those who have consistently trained over the last month are now beginning to see the benefit so keep it up over the next 5 weeks till we all get a well earned break!!!!

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

On the swimming side most people have gotten into a consistent routine and there is the good mix of short masters training with an emphasis on sprinting coupled with the more triathlon specific set on Thursday morning. If you have not made it back to the pool yet then there is no better time than the present!!!!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and slowly over the last month we have increased the cycling intervals to around 30mins and we are now following this up with a 3k run. This weeks session is the last in the first set of intervals and if there is enough demand after this week to continue we will arrange a further set of 5 weeks training with the usual costs that will bring us up to the end of the training block. As always the spinners remaining are on offer to all members at the usual price per session (€2) on a first come first served basis!

On Sunday the clear skies and end of the marathon saw our strongest showing to date with around 20 club members making it out for the 27 mile circuit. All was kept controlled and conversational apart from the occasional enthusiastic surge which was quickly reeled in! All we need now is some of the newer members of the club to get the cobweb off the bikes and get the shorter Group 2 cycle up and running!!!!

This was meant to be the last in the current set of cycles but we will make a call during the week whether to break for a midterm duathlon or continue with the cycling aerobic build sets. More on this later in the week!

The running session on Thursday again had a great turn out where we are consistently getting 25-30 members out for what was the last in the aerobic fartlek buildup sessions. The theme again was conversational running and this week we worked up to 45min fartlek running. This week the plan is to put the aerobic work we have covered to the test and after the warm-up will have a 3k/5k straight run so people can get an idea of where they are time wise, so if you are still waiting to make an appearance on the run circuit well then there is no better week to come out!!!!

*** New Session: Beginners Pilates ***

The club has always tried to offer a mix of sessions to cater for all levels and abilities and now that the majority of the races for the coming year are over we are going to change it up and try to do a bit of work on the core and injury prevention side of things. Starting on Monday 13th November at 8pm we have arranged a beginners Pilates session to be run by Paul Nevin over the course of 4 weeks. This is aimed to give an overview of this type of session that improves core stability / biomechanics with the ultimate aim of improved performance and injury prevention. With the number of lads complaining of various niggles (no names will be mentioned!!) this class is a must for the big miles and events yet to come.

The sessions are open to all members and will be subsidised by the club so will work out at about €5 per session but we will get back about this. So if you are interested (there has already been a good response!) then let a committee member know so that we can an idea of numbers!

 Club Membership

Reminder that it is 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!

We have been asked by a number of members to include bank details for membership and this has been posted on the “About us” page on the website for anyone who wishes to pay by bank transfer, just remember to include details of who you are and send an application form (can be sent in electronically to the club email at nenaghtriathlonclub@gmail.com).

 

 Weekly training

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

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

 

  Thursday 7th 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)  
   
  4 x 50m f/c  
  3 x 100m f/c  
  1 x 200m f/c  
  3 x 100m f/c  
  4 x 50m f/c                                                  (1200m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1750m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

Running sessions: The Thursday run is a straight 3k / 5k timed run at the usual time and place! We will be doing a group warm-up prior to the main run.

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. We will make a call later in the week if the coming Sunday session will be bike only or duathlon. 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 / Duathlon: 10am 

Leisure Centre

Novice group 2

 


 Have a good week out there!

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