Nov
27
2016

Winter Training – Week 9

Weekly training

Only 2 weeks of official training until the Christmas break so keep it up and try to attend as many sessions as possible in the lead up to the end of year events!!!

We will be winding up the usual official sessions over the next couple of weeks but until then there is lots to keep ya occupied with!

 

Winter Duathlon 1

Well done to all who attended the first Duathlon of the year on a dry but cold morning. There was a good mix of senior and juniors in attendance and following some technical revamping of the course the event went ahead without any major problems….we even managed some hot water for tea…..still working on an official photographer though!!!!!

Results have been published on a previous post for those interested!

We will be running a number of other duathlons as part of the club weekends in the New year but more on this nearer the time!!!

Novice Cycling

A committed group of eager cyclists attended the latest of our novice cycles and this time completed up to 20k under the guidance of ace triathlete Gary Scully.

At this point we have reached the Sprint distance level and after the Christmas break will return to work our way up to the full Olympic distance of 40k!

 

Winter end of training events – Swimming gala

As soon as one event finishes the next surely opens…..this year we will be having the first joint TC and Masters club swimming gala. This will take place on Friday December 9th and is open to all club members.

There are a number of events and a form has been created to pick events to take part in. It would really help with the running of this event if those attending could fill out the form so we can have the line ups sorted and so aid running of the gala…..remember the gala is a bit of craic in the main but there is the important matter of the Interclub relay and King/Queen of the 50m which are anything but a bit of fun!!!!!

So get signed up…entry is free!

Facebook page:

https://www.facebook.com/events/1811668299101918/?active_tab=discussion

 

Entry form:

https://goo.gl/forms/GLiFyXz3M43OyrJ93

Membership

Wont get into this…..issues still the same as last week so will leave the forms up……

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:

www.triathlonireland.com

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.

 

 

End of Cycle events.

Only 2 weeks left and just a reminder of the events planned in the run up to the Christmas break. Next up for the Club is the Birdhill Turkey run, which takes place on Sunday.

  • 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

Swimming sessions: 2 morning sessions this week. Tuesday morning is a Master swim variation set while Thursday is a short high intensity interval set.

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

 

 

  Tuesday 29th November  
   
Warm-up 2 x 100m f/c (25m scull – 75m swim)  
   8 x 50m (25m drill – 25m swim)  
   
  600m
   
Main-set 8 x 25m (12.5m hard) 200m
   
  2 x 100m at 80%
  4 x 25m at 90%                     x4 1200m
 
   
  4 x 25m a/o Dive start 100m
   
  1500m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2300m

 

 

  Thursday 1st 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 2              (500m)  
   
  3 x 100m  f/c on 1:20  
  2 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 1st December  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                                    x3        600m  
   
  3min 10mile pace  
  2min recovery                       x6        6000m  
   
Novice 2min 10mile pace  
  2min recovery                        x6                     4000m  
   
   
  6600m
   
Cool-down 800m easy 800m
   
TOTAL 10400m

 

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

Junior cycle: 12.30pm

Nenagh CBS

Sunday  Sunday cycle: 8am

Abbey court hotel

Birdhill Turkey run


 

Have a good week out there!!!!

 

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