Nov
19
2017

Winter Training – Week 7

Another one bites the dust….

Another week down in the first training cycle of the year. The sessions continue to build on from the previous week and a few of the mid-cycle sets must have scared a few off as we saw a bit of a downturn in attendance last week…..so hopefully we can see a big push back for the final 4 weeks before we take a break!!!

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

On the swimming side the 3 morning lanes are well established and the sessions continue to be a mix of shorter sprint sessions on Tuesdays and more triathlon focused sessions on Thursdays. This week we undertook the second of our distance swims covering 500m and will slowly work our way up to 1600m over the course of the season so a bit to go yet! The Masters sessions continue to see club members attend for a bit of poolside coaching and stroke work and as ever if any member wishes to attend these 2 sessions then you can attend on a pay-as-you-go basis at €7 per session.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued but there was a small football match on the television to contend with but still we had a good showing. Again this session was followed by a run and we are now up to about 4k on the run so by the end of the training block we intend to have gotten this up to around 5k! As always there are still a few spare spinners available that can be taken at a cost of €2 per session….so if you wish to join in on this session then come down on Tuesday!

On Sunday the sky was filled with dark clouds but conditions for cycling were dry and calm and we had a crowd of almost 15 cyclists with 2 groups for the first time. At some stage thought our good run of luck was going to give out on us a little and today was the day….the rain may have stayed away for the session but we got caught with the mechanicals. A puncture in the first 5 miles meant that a group stayed back but mixed communication signals meant that the main group circled back and the 2 groups missed each other…..eventually the chasers gave up the ghost (all males obviously) and used technology (phone) and the 2 groups were back together in Dolla. Onward for another 20 miles and in the end the group covered 55k. No injuries apart from a few broken spokes but we will work on puncture management for the future!!! It would be great to see some new faces out so that we could arrange a proper Group 2 so if anyone is interested in attending for the shorter 20-30k cycle then make Sunday morning a priority!

The running session on Thursday was a complete change of tactic and saw the first of our shorter speed sessions with the return of the famed 400m repeats. A bit of a testosterone surge towards the end meant that the cool down was more of a walk but it is always good to get the first short session under the belt after a month of aerobic base building.

We are still in the process of trying to find an end of block race to use as a goal to aim for with the remaining sessions but we will get back to ye if we find a suitable one over the next few weeks.!

And the report could not go without mentioning the newest session on the block, where on Monday a group of triathlon and Masters members attempted to show some degree of core strength and agility in the form of pilates. It is fair to say that it was more slug than strength and shows even for the degree of fitness members have the core strength leaves a lot to be desired…..the sessions will continue for a further 3 weeks so hopefully by the end some of us will be just about able to touch our toes!

 Club Membership

Again….in a process that is akin to getting blood from a stone …….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 (fingers crossed!)

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

 

  Thursday 23rd 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 a 1k interval set with a shorter set on offer for all novice members on the night.

 

  Thursday 23rd November  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  1k increasing pace  
                                                      x6        6000m  
   
Novice 1k increasing pace  
                                                     x4        4000m  
   
  6000m
   
Cool-down 800m easy 800m
   
TOTAL 9800m

 

 

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 will again we taking a new route with the final distance being around 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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