Nov
12
2017

Winter Training – Week 6

Mid Term Report

We are now turning on to the home straight in the first block of training for the coming year. We have built week on week and have been blessed on the weather front across all sessions. We had a number of pyramid sets during the week and a 3k/5k run challenge with some great times already from the lads. So, hopefully over the coming weeks we can keep the sessions going before taking a well earned break in December!!

On the racing side of things we still have a sneaky cohort of members racing under the cover of darkness…..we had moles telling us of Sinead Lee trying to get away with finishing a marathon down in Greece (nabbed)…..the Sheahans as ever sneaking off on a Saturday to run a half marathon or something like that in Munster…. (and even winning age groups we hear) …. and some of the Templemore crew racing and setting PBs in other Marathons…..

***Warning – If ye decide to do a sneaky race we are going to catch you eventually so do the decent thing and inform us or better still report on it!!! ***

 

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

On the swimming side we are really beginning to see the benefit from the extra swimming sessions and have good regular attendances at our morning sessions. Sprinting and tumbleturning is the new vogue in the mornings for this block and this week we ran the first of our pyramid sets which are a standard bearer for assessing fitness. Another 4 weeks to go and we have the first Gala test of the year in Mallow so we hope to see a good club turnout for this.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and we have now built up to our first pyramid set interval of 30mins and this was followed by a 3.5k run. The testosterone levels are rising on the run part and there was very little chatting by the end of the 3.5k!!

This weeks session was the last in the first set of intervals and we are going to continue the sessions for a further 5 weeks so it is that time again to pay to book your spinner. As ever spinners are given out on a first come first served basis at a cost of €10 for the 5 weeks. The remaining spinners are available at the usual price per session (€2) also on a first come first served basis! Over the next 5 weeks we will be building on the interval set and increasing the run to a final distance of around 5k.

On Sunday the clear skies were out again for us and again a good turnout with around 20 club members making it out for the 27 mile circuit. All was kept controlled and conversational and we are now seeing the majority of members comfortably completing the route. A few members followed this cycle with a 4k run and we will try to include a run part on occasion over the next 5 weeks.

The running session on Thursday again had a great turn out where this time we hit the first 3k/5k fitness test and it was great to see people on both circuits. There was the usual mix of lunatic starts and dying at the end but this is all part of the learning process. On the night we had a number of great times and PBs which is down to the consistency a number of members have taken in training over the past 5 weeks. Another 4 weeks of regular running and we will repeat this session again so keep up the good work!!!

We are still in the process of trying to find a running race / event towards the end of the training block that we can train towards…..we will get back if we find a suitable event!

 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 included 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 power set.

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

 

  Thursday 16th 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 kick (fins)  
  4 x 100m f/c (paddle + fin)  x2        (1600m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                         (300m)  
   
  1900m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

Running sessions: The Thursday run is at last moving away from the aerobic base build and we will be starting more interval based training with the first week showing the return of the 400m repeat set.

 

  Thursday 16th November  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  8 x 400m  
  1min recovery between each           3200m  
   
Novice 6 x 400m  
  1min recovery between each              2400m  
   
   
  3800m
   
Cool-down 800m easy 800m
   
TOTAL 7500m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be continuing our group cycle and after 5 weeks on the looped route we are going to move out and venture on a new route with the total distance being 25-30 miles.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

S+C: Pilates: 8pm

Buster Fitness

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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