No sooner have the sessions resumed then we have reached the half way point in the first Winter training schedule. Well done to all who are right back at it, and to the seasoned professional who are yet to grace the stage we await with anticipation!!!
As we have always said…the club sessions can only run with the commitment of club members to support and attend!!
Dublin City Marathon
The October bank holiday means the annual Dublin city marathon and although it was fully booked out this year a number of club members did manage to get a golden ticket……. lucky guys!!! Well done to all club members who got over the distance!!!!
We are continuing to collect membership for the coming season so just complete a membership form (can be printed from the link below) and hand it in to a member of the committee at any of the club sessions.
For insurance reasons it is important that all members hand in a completed membership form.
Any issues or questions contact Paul at (086) 1950330.
Cycling / Running
We have given a few updates recently in relation to the swimming and just want to highlight the cycling and running side of things. As most will be aware, triathlon is a cycling dominated event and so the best way for anyone to improve their overall triathlon ability it is to work on the cycling part.
There are a number of cycling sessions during the week that are well attended from the cycling lads but could benefit from more participation on the triathlon side of things. The most beneficial session from a triathlon perspective is the Tuesday night turbo session. It is indoors, you can go at your own pace and with a small amount of variation can really improve overall time-trial ability. For those who cannot use tri-bars it is ideal for practice on this and on bike position!
In order to make the session more appealing to the triathlon side we are going to start doing a short run after the turbo. This will be a 3k / 5k choice route around the town and will get people better used to getting off the bike and doing a short run. If any of the club members who only focus on running wish to join us, the more the merrier and we will be leaving the GAA complex at around 8pm. This is not an official club session but will see how it goes for a few weeks as to whether to keep it going or not!
For the Saturday cycle, the route has been picked specifically to give non-racing cyclists the chance to improve their cycling so as to be able to cover the distance. Cycling out in a group is far more craic than miles on your own and the routes picked include a number of turn-around points so you do not need to cover the full distance….so next Saturday why not give the last Dublin road circuit session a go!!!
Swimming sessions: 2 morning sessions this week. Tuesday morning is a Master swim variation set while Thursday is a high intensity ultra short set.
Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.
Tuesday 1st November – TBC
|Thurs 3rd November|
|Warm-up||300m f/c descending set|
|every 4th length b/c|
|breathe every 4th stroke|
|Main-set||4 x 50m f/c build|
|1 x 50m b/c easy x 1 (250m)|
|2 x 100m f/c on 1:20|
|4 x 50m f/c on 40s x 3 (1200m)|
|1 x 50m f/c kick|
|1 x 50m b/c|
|2 x 25m f/c sprint|
|1 x 50m f/c recovery x2 (200m)|
|Cool-down||200m f/c easy||200m|
Running session: The Thursday sessions on the Dromin road will be a fartlek session.
A shorter set that is novice friendly will run in tandem to the main set.
|Thursday 3rd November|
|Main-set||1 x 100m build|
|1 x 100m drill x3 600m|
|3min 10mile pace|
|2min recovery x5 5000m|
|Novice||2min 10mile pace|
|2min recovery x5 4000m|
The full weekly schedule:
|Tuesday||Morning Swim: 6:30am
Lane 1: Novice lane
GAA complex (run 8pm)
|Wednesday||Wed swim: 9.00pm
|Thursday||Morning Swim: 6:30am
Lane 1: Novice lane
|Run intervals: 6.30pm
Novice set included
|Friday||Masters swim: 6.30am
|Saturday||Saturday cycle: 9am
Abbey court hotel
|Sunday||Sunday cycle: 8am
Have a good week out there!!!!