Tralee Tri Club Nutrition Talk with Joe O’Connor, Nisus Fitness

Want to loose a few pounds? Don’t want it to impact on your training/race performance or recovery?

It’s a fact that the lighter you are, the faster you will be. The less excess weight you have, the lighter the load on your body and joints, which means that you will be less prone to injury.

But how do you loose body fat without loosing muscle mass and without affecting your race/training performance or recovery?

We’ve all tried the diets out there from Atkins, to Weight Watchers, to Carol Vordermans Detox, to Unislim… but relapse is almost inevitable and are these diets suitable for those training hard, racing, recovering and trying to maintain muscle mass?

Last year Joe O’Connor gave a talk on nutrition to Tralee Triathlon Club. The talk was straight, to the point and the advice was simple.

joe
Joe O’Connor, Nisus Fitness

There was a lot of banter after about ‘white is sh*te’, eating the colours of the rainbow, Richard of York and all that. But it stuck!

heart

His nutrition talk wasn’t just about eating to maintain a lean body weight, but how to time your nutrition to ensure that training sessions were fueled properly, what to eat to aid recovery so that your next workout didn’t suffer, how to fuel effectively for race day..

To manage your diet, diet advice alone is not enough. Motivation is a huge factor also. Outlining the principals of his Macro 42 Nutrional System, Joe also told us why each principal is important.

The whole presentation was short concise, informative but also very compelling and motivational.

He pretty much covered everything and all angles!

Macro42 Book Cover

Click here to read about the Macro 42 Nutritional System

Joe will give this talk again this year to club members. There is no charge and it is not to be missed!!!

CLICK HERE to sign up and attend. The talk will be on next Wednesday 4th of November at 8pm in Manor West Hotel (after the club running session with Maria on the skinny mile at 6:20pm).

Following on from the current 12 week ‘Get Lean for Christmas’ Challenge which we are running with Nisus Fitness in conjunction with our Strength & Conditioning Classes, we will be running a ‘Get Lean after Christmas’ 12 week challenge with our 12 weeks of Strength and Conditioning classes in the new year. This is being offered at a further reduced and subsidised cost to Tralee Tri Club members only.

Read about our current 12 week challenge HERE

CLICK HERE to sign up for the 12 week challenge and Strength and conditioning classes for January 2016.

#poweredbynisus

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Tralee Triathlon Club Time Trials are here!!!

Its all about the bike!

john and james

If you want to improve your times and performance in Triathlon, you should focus on your cycling….. simples!. The bike leg of a triathlon is where you will gain or lose the most time. This is because the cycle part, in any triathlon, is the longest in both time and distance. On average, across all distances, about 50% of your race is spent on the bike, with less than 20% on the swim and about 30% on the run. FACT!

percentage distance and time cycle in triathlon

swim bike and run times average for triathlon distances
Average times for swim, bike and run in each race distance

 

Group Cycling vs Individual Cycling

Triathlon clubs can encourage improvement in members relatively easily through effective swimming lessons and running sessions. Catering for the broad range in abilities in cycling is a different matter entirely.

cian and cycling group

Group cycling has many advantages. It is more sociable and enjoyable to cycle in a group. There is backup if you get injured, get a puncture or other mechanical issues. You are less likely to skip a group cycling session as others are counting on you to show up, and turning up for a regular group cycle scheduled at the same time and day each week is a lot easier than facing a lone cycle (especially if the weather is poor). Cycling in a group is great too for developing bike handling skills, picking up tips and advice and for hearing about upcoming events, deals, new gear, components etc. You get it… group cycling has huge advantages!

steven and ciara at seven frogs

Triathlon, however, is almost entirely an individual sport. Drafting is illegal in most triathlon races, so cycling in groups is not ideal in preparing for these race situations. To train effectively and to improve performance, each cyclist should maintain the pace which keeps them in the required heart rate or power zone for each interval in a session, and not the pace at which the group is travelling.

brick monday lidl

Due to the distances to be covered, it is difficult to balance both the individual required effort to make improvements and to keep groups of cyclists together.

liam at grad tri

How do most triathletes & triathlon clubs address this?

Mostly, the serious triathletes out there train alone, sticking to strict intervals and zones so that their workout is effective. These triathletes sacrifice the social aspect and other benefits of training in groups. Leisure triathletes on the other hand, tend to do group cycling more, sacrificing rapid individual improvement in favour of a slower improvement in the groups cycling performance as a whole.

brick group

Best of both worlds

The best of both worlds is to train in small groups of similar ability, take turns on the front, thus creating ideal interval sessions. This results in little sacrifice for the individual cyclist in terms of the effectiveness of the training session, but has huge benefits otherwise. You are more likely to get the sessions done if there is a regular group counting on you to be at a certain place and time each week. It is also a lot more enjoyable, and lets face it, life is short. If you are aiming for a longer distance triathlon, you will be spending a long time on the bike each week, so it may as well be fun!!

suz and niamh

How is Tralee Triathlon Club going to facilitate this?

We are going to run monthly Time Trials. These time trials will have a number of aims:

  1. Individually, set time markers, so that each member can monitor their own progress over the months.
  2. Group cyclists into groups of similar ability for club cycling sessions. If you do extra training and make rapid improvements, you won’t have to wait long for the next time trial to be assigned to a new group. This essentially will make our club cycling sessions more effective for everyone.
  3. Encourage participation at all levels.
  4. Maintain a leader board to encourage competition and motivate members to improve their cycling.
  5. Reward members who displayed the biggest improvement over the year at the end of season night out/awards night.
  6. Improve the level of cycling in the club as a whole.
  7. Mechanism for selection of members for a club racing team.
  8. Meet up regularly as a club, encourage comradarie, and have fun.

sunday spin

On one Saturday, every month, we will meet initially at the Iron Bridge (rail bridge) after the Earl of Desmond roundabout on the Tralee to Castleisland road at 1:30pm for registration with the first cyclist setting off at 2pm. As the months go on, we will introduce time trials on hilly routes.

joe roach

Each member who wishes to participate in these time trials and in the club group cycling sessions will be expected to take their turn and volunteer for at least one time trial for time keeping and registration. If you are on time keeping duties, you can still complete the time trial before or after the club time trial if you wish using your Garmin or other sports watch which records distance & time. Your time will then be included in the leader table.

ciara at seven frogs

This initiative won’t cost anything to club members but we believe it will be hugely beneficial to all members regardless of their ability. Its success depends on as many club members taking part as possible, so join up!

john at dublin 703

How do you sign up?

We have a Facebook group for the time trials. Search for ‘Tralee Triathlon Club Cycling Time Trials’ and join, link below:

https://www.facebook.com/groups/143655122655862/

The dates for each monthly time trial will be announced on Facebook. We will also create an event for each time trial. Please indicate that you will attend each time trial by joining the event.

The October time trial event is available at the below link:

https://www.facebook.com/events/905728392852737/

If you are not on Facebook, don’t worry, we will send an email to all club members letting them know when the next time trial is planned. You can email the club to indicate if you will be taking part or volunteering for time keeping duties.

doyler

Tralee Triathlon Club is also considering becoming affiliated through Cycling Ireland as a Cycling Club. This means that members who wish to race competitively will be able to represent the club and will be able to purchase their race licence through Tralee Triathlon Club. Feedback on this initiative was overwhelmingly positive when we surveyed members at this years AGM.  john joe

 

It will be interesting to see the improvements at the end of the year! And, you never know, you might win something!

ironman dismount

We will also continue our club spins on Sundays at 10am from Lidl carpark in Tralee.

 

Turbo Training

Damian’s turbo sessions are booked out, however iBike winter turbo training sessions are on again and available for booking. There will be a total of 14 weeks training broken into 2 x seven week programmes. The 1st seven weeks will focus on building strength and power aswell as perfecting best position and technique. These session will also see a little speed work mixed in. The 2nd seven weeks will focus completely on high intensity drills and speed work, aiming to get the most from all the power sessions done before Christmas. Sessions are available at 6.30+7.30 on Mon & Tues night in Tralee, and 6.30,7.30,8.30 Wed nights in Killarney. Sessions start on the 2nd of November. There is a special subsidised rate for each 7 week programme of €65 for 10 or more TTC members, and €60 for 20 or more TTC members.

You will not need to bring your own turbo trainers for these sessions as iBike will provide them.

In order to subsidise at the €60 rate, we want to make sure that enough club members will benefit. Please indicate your interest and select which slot you would prefer using the link below.

https://www.eventbrite.ie/e/turbo-training-tickets-18925488646

To book your slot please text Joe @ 086 6087104.

As always, your feedback on the time trials, club cycling sessions, Cycling Ireland Affiliation and Turbo sessions is very welcome!

Fergus Foley Special Recognition Award 2015

And the award goes to…… Leanne McCarthy

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Leanne at Ironman Dublin 70.3, August 2015

Again this year, the Club has achieved new heights, in terms of membership, level of training, increased participation and achievements of club members. We had over 140 members this year, which is a fantastic achievement for a relatively new club.

None of this would have been possible without the support of our sponsors. Fergus Foley Physiotherapy was the main club Sponsor again this year.

The Fergus Foley Special Recognition Award is given to the club member who not only had outstanding sporting achievements, but who also served the club, demonstrated team spirit and was involved through the years in getting Tralee Triathlon Club to where it is today.

seven frogs tri
Tralee Triathlon Club at the Seven Frogs Triathlon, September 2015

Leanne McCarthy has been a member since the start. She has served on the committee for over three years. She is a former Chairperson and secretary of the club.

If you joined the club in recent years, more than likely, Leanne was your main point of contact, from booking training, ordering gear, dealing with queries and providing advice.

Leanne is one of those people who doesn’t seek the limelight. She has worked away in the background, doing the often thankless work that no one sees. She is positive, encouraging, selfless and has bucket loads of club spirit. She rocks!

award
Siobhan Griffin presenting the Fergus Foley Special Recognition Award 2015 to Leanne McCarthy

 

As well as her work on the committee, she is a triathlete, and a highly accomplished one at that. Triathlon isn’t her only love though… she has also played Rugby and is a member of the Tralee Pipes & Drums band. Her voluntary work goes far beyond the Triathlon Club and you’ll often see Leanne out of the road coaching her fellow band members for upcoming local running events!

Killarney Womens Mini Marathon
Leanne McCarthy with Maura Shortt at the Killarney Women’s Mini Marathon

She has a soft spot for Minions for some reason. If any of you are wondering why the club hoodies are bright yellow, you can blame Leanne. I reckon she wants us all to look like Minions!

She is a busy woman, but has managed to fit in a few races and podiums this year!

February: Tralee Valentines 10 miler RR
March: Tralee 1/2 Marathon, Fenit Coastal Cycle, Puck Warriors Duathlon
Tralee half marathon march2015
Leanne McCarthy at the Tralee Half Marathon, March 2015
fenit coastal cycle
Leanne at the Fenit Coastal Cycle, March 2015, with Annie, Tim, Suzanne, John, Vicky and Catriona
puck duathlon
Puck Warriors Duathlon, March 2015
April: Good Friday 5 mile RR, Run for Cycle Against Suicide, Joey Hannon Olympic Triathlon
Feet First Good Friday Run
Feet First Good Friday Run
Run for Cycle Against Suicide
Run for Cycle Against Suicide

Joey Hannon Tri

Joey Hannon
Joey Hannon Olympic Triathlon, University of Limerick
May: Cycle Against Suicide
cycle against suicide
She has north Kerry blood! Leanne with her Dad, Dan McCarthy, at the Cycle Against Suicide, May 2015
June: Dingle Adventure Race, Up the Creek Triathlon, Garda Duathlon (3rd place)
DAR
Dingle Adventure Race, June 2015
Up The Creek
Leanne, giving it welly at Up the Creek Triathlon, June 2015
Up the Creek Kilkee
Leanne at the Up the Creek Triathlon, June 2015 with her Mom Ann, Maura, Damian, her sister Vicky and Catriona
July: Lee Swim, Cycle Tour of Kerry (2 days), Thomand Swim, TTC Olympic Club Tri
fenit tri series
Tralee Tri Club Olympic Triathlon July 2015
LEE swim
Leanne at the Lee Swim July 2015 with Annie, Maurice and Catriona
August: Dublin 1/2 Ironman
half ironman dublin
Leanne at the Dublin 70.3 Ironman – she smashed it!
dublin half ironman
Tralee Tri Club at Ironman Dublin 70.3: Sharon Cahill, Suzanne O’Sullivan, Damian Morrison, Catriona Kelly and Leanne McCarthy
September: Glin Triathlon, Ardfert Harvest Cycle, Garda Triathlon (2nd place), Killarney Womens Mini Marathon, Seven Frogs Tri, Adare to Survive
FOTC086
Leanne, recieving her prize. Leanne finished third in the Garda Duathlon in June 2015 and came second in the Garda Triathlon in September 2015.
Glin Tri
Glin Triathlon, September 2015
adare to survive
At Adare to Survive with Nisus Fitness, September 2015
Ardfert Cycle
Ardfert Harvest Cycle, September 2015
Fenit Mini Tri
Tralee Tri Summer Series – with Maura Shortt
club sprint tri
Tralee Tri Club Summer Tri Series – with sister Vicky
Leanne and her family are all heavily involved in the club. Her sister Vicky was also a committee member and if she is not taking part herself, she is usually around with the camera getting the action shots.
Leanne’s Dad, Dan McCarthy, is also a member of the club. He bit the bullet this year and was one of our many impressive newbies to take to open water and complete his first Triathlon. Well done Dan.
Finally, Leannes Mom, Ann, in Sinead Staffords words, is like a mammy to the rest of us. She comes to all our triathlon training events, mini triathlon races and Sunday swims and always has a word of encouragement or praise. She has a heart of gold.
At our Sunday swims, Mrs McCarthy provides the tea and coffee, biscuits, buns and what ever else she can rustle up. What a family!
award ann leanne
Leanne with her Mom, Ann, at the Tralee Triathlon Club AGM. Leanne received the Fergus Foley Special Recognition Award 2015 and her Mom, Ann received a Special Recognition Presentation, a bouquet of flowers, presented by Sinead Stafford
Thank you Leanne, for all your hard work, for your club spirit and for all your encouragement.  Well deserved! Respect!
award pic
Leanne’s Award