Dec
3
2017

Winter Training – Week 9

And then there were 2….

The Winter training cycle is almost at the end and with it comes a few events. Top of the list is the Triathlon Club Christmas part on December Sat 16th so keep your diary free for that one.. but before that we have a few more interesting events to keep members going for the final weeks.

First of all we will have the Christmas Masters / Tri club gala. This will take place before the Christmas party on December 16th from 7-8pm in Nenagh Leisure Centre. As ever there will be a mix of short course sprint events on offer with the grande finale of the annual Tri club v Masters relay……..where nothing other than a Tri club victory is allowed. This event is open to all club members and we would hope that ye would support this for a bit of Christmas craic. To register for events follow the link below to the entry form on Google.

https://goo.gl/forms/SssGuxqXDHCRMkyE2

As we have not been able to find a suitable run event to undertake prior to the end of the training block we have decided to create our own!!!! Details are yet to be confirmed but we are looking to have a 5mile / 7mile / 10mile run on the morning of Saturday December 16th. We will get back with further details on this later in the week!

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

On the swimming side there was the usual mix between our 3 morning lanes and we continue to place emphasis on the Sprint side of things on Tuesdays and are well up to 100m sprints. The Thursday session was another distance swim and we are almost up to the full 750m sprint distance so well done to all! We aim to run a 750m swimming time trial prior to end of the training block so we can see how the work put in to date has been of benefit!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued with the usual mix of experienced and newer triathletes and we have now made our way up to 5k on the run after the session!! We now have only 2 sessions left prior to the break and 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 conditions were again very good for cycling and almost 20 cyclists turned up for the promise of a different type of session to those previously done. This week we introduced the concept of the hill to the group. A puncture prior to starting Army hill meant that the group was split for the climb, not that it mattered as once we started the hill the measured speed at the front was blown apart by a couple of testosterone surges by a few of the lads! All made it over with ease however and after that it was on to the Silvermines and home with a few short drags put in for good measure. All in all the session was about 30-35 miles in total and a good few did miles before and after the session to hit the 50 mile mark so well done all! Next week will be the last cycle prior to the Christmas break so we hope to see a good crowd there!

The running session on Thursday was a new set and again the mention of the word hill brought the lads out in force so we saw a group of 25 for the return to the spiritual home in the CBS. The usual sprints on the largely aerobic course meant there was a lot of heavy breathing by the end but given the numbers and ability on show we would think that maybe Senior running in Nenagh is not as “rock bottom” as some other commentators have made out!!!

 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.

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).

As a number of members have taken the opportunity to join the club using the electronic bank details we will be publishing a list of club members to date during the week. Please take a look at this list and if your name is not included and should be well let us know!!!!!

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set while Thursday will be a return to the king of sets…..the infamous pyramid!!!!!

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

  Thursday 7th December  
   
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)  
   
  4 x 50m f/c  
  3 x 100m f/c  
  2 x 200m f/c  
  3 x 100m f/c  
  4 x 50m f/c                                                  (1400m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m

 

Running sessions: The Thursday run is a return to the 400m repeat set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

  Thursday 7th December  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  12 x 400m (30min run)  
  1min recovery between each           4800m  
   
Novice 8 x 400m (30min run)  
  1min recovery between each                 3200m  
   
   
  5400m
   
Cool-down 800m easy 800m
   
TOTAL 9000m

 

 

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 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: 8.15pm

Paul Nevin 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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