Oct
30
2016

Winter Training – Week 5

 

Weekly training

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!!!!

Membership

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.

Senior Triathlon / Cycling club form

Junior Triathlon / Cycling club form

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  
  750m
   
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)  
  1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m


 

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  
   
Warm-up 15min easy 3000m
   
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  
   
   
  5600m
   
Cool-down 800m easy 800m
   
TOTAL 9600m


 

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

6.30-8pm: Seniors

GAA complex (run 8pm)

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

Sunday  Sunday cycle: 8am

Tescos Nenagh

 

Have a good week out there!!!!

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