Winter training – Week 8

Weekly training

At this point there are now only 3 weeks left until the Christmas break…where have the weeks gone!!!

It is very seldom that this report is used to highlight issues within the club and in the main it is done to highlight club achievements and to disseminate club information, but sometimes we need to address other club issues.


To date about 15 people have rejoined the club for the year. We are pretty sure that there are more than 15 active members in the club!! We do not want to be attending sessions hounding people for forms and money but at the same time do hope that with this slightly relaxed attitude that forms would be put in, although to date this is not the case.

Club sessions:

Being a small club we are highly reliant on our members to commit to the club ethos and to support as many of the sessions as possible. It is understood that not all sessions appeal to everyone and people prefer some sessions over others but still the overall club numbers are small and so for training to be successful and a bit of fun, then we need sufficient numbers.It is difficult to continue club activities when some are not attended, rely on non-club members to survive or when alternative sessions are taking place when timetabled club sessions are ongoing at the same time.

On our end when it comes to the training / activity schedule we strive to:

  • make every session as inclusive for all abilities as possible
  • as relevant to triathlon as possible with the overall aim being triathlon improvement
  • Keep costs to a minimum and unlike a large number of clubs, run virtually all sessions without a fee
  • Try and keep a social element to the sessions
  • From a coaching perspective, make them specific and triathlon focused with a week to week progression

We wont go down the line of specifically mentioning sessions or names but suffice to say that without full club involvement it is difficult to keep sessions on the timetable and even more difficult to organise club events or activities.

All that is asked is if you are free to train and a club session is on that you would where possible give this session your support.

Now…rant over for 2016…….back to the basics….



Highlighted above but as usual we will be taking membership forms for the coming year at each of the 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

Triathlon Ireland / Swim Ireland Membership

As this stage in the year annual membership to Triathlon Ireland is due and there are a number of membership types. Remember that Triathlon Ireland is required so that you are insured for training purposes over the course of the year so it is important that you check the website and join TI at some level so that you are covered.

This year TI has introduced a combined racing membership with Swim Ireland. The combined cost is €75 and allows members to race in both TI events and Swim Ireland events.

With the formation of Nenagh masters and the emphasis placed on shorter sprint work on Tuesday mornings we would hope that swimmers attending these events will take out the combined licence and attend some of the swimming galas over the course of the season.

For more details on this visit the Triathlon Ireland website by following the link below:


Brick session

Again this week there will be the option of a 3k/5k run following the turbo session on Tuesday and for those runners who wish to join us we will be leaving the GAA complex at 8pm.


Novice Cycling

Next Saturday will see the next of our Novice / Junior sessions where there will be an option of  covering 15k and 20k routes. As usual the meeting point will be 2.30pm at the Abbey court hotel.

Mallow Masters Swimming Gala

This gala takes place next weekend and will be the first official venture for the Masters club. A number of triathlon club members will be in attendance at this and we wish them all and the club well.

Remember the triathlon and Masters clubs are very closely linked so we would encourage all triathlon members to take out the additional Swim Ireland racing cover when rejoining Triathlon Ireland for the coming year!

Winter Duathlon 1

Next Sunday we will be running the first of our end of training cycle events. This will be a Duathlon (Run-Bike-Run) and will have a number of distances on offer and is open to all members / non-members, and for all ages from Junior to Senior. Details are to be finalised but we will post an update on this during the week so keep an eye out for this!!!

End of Cycle events.

Only 3 weeks left and just a reminder of the events planned in the run up to the Christmas break.

  • Sunday November 27th:            Winter duathlon 1                           Senior / Junior
  • Sunday December 4th:               Birdhill Turkey Run                       Senior / Junior
  • Friday December 9th:               Christmas Swimming gala            Masters v Triathlon
  • Saturday December 10th:          Winter warrior 1                             CC v Triathlon
  • Saturday December 10th:          CHRISTMAS PARTY

We will have more information on these events over the coming weeks but suffice to say at present that events are open to all senior club members so come along for a bit of craic!!!!!

Swimming sessions: 2 morning sessions this week. Tuesday morning is a Master swim variation set while Thursday is a power set.

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


  Tuesday 22nd November  
Warm-up 4 x 100m f/c (25m BC – 75m swim)  
   4 x 50m (25m scull – 25m swim)  
Main-set 100m Pull
  2 x 50m (25m hard – 25m easy)  
  4 x 25m (10m Blast kick)
   4 x 25m Sprint                                       x 3 1200m
  4 x 25m a/o Dive start 100m
Cool-down 200m f/c easy 200m
TOTAL 2100m
  Thursday 24th November  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
Main-set 4 x 100m f/c kick (fin)  
  5 x 100m f/c (paddle)         x2        (1800m)  
  2 x 100m f/c  
  4 x 25m f/c sprint  
Cool-down 200m f/c easy 200m
TOTAL 3050m


Running session: The Thursday sessions on the Dromin road will be a hill repeat session. Meet on Dromin road!!!!

A shorter set that is novice friendly will run in tandem to the main set.



  Thursday 24th November
Warm-up 15min easy 3000m
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
  3 x 30 sec hill climb  
  400m recovery run              x3        3600m  
Novice 3 x 20 sec hill climb  
  400m recovery run                x3        3000m  
Cool-down 800m easy 800m
TOTAL 8000m


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

Novice cycle: 2.30pm

Abbey court hotel

Sunday  Winter Duathlon 1:


Have a good week out there!!!!

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