Category Archives: Training

Training & Events Information

Tralee Tri Club Aquathon 17th Jan 2016

Happy New Year to you all. 2015 was a great year for the club and I’ve a feeling that 2016 will be even better.

We will have a club Aquathon in Tralee Sports Complex on Sunday 17th Jan 2016. This is only open to 2016 members of Tralee Triathlon Club.

We would strongly encourage both old and new members to take part, especially new members and those who are learning to swim. Go on, bite the bullet and give it a lash!

To join the club or renew membership, please go to the Triathlon Ireland Website, join Triathlon Ireland and select Tralee Tri Club as your club. More info availavle here: http://traleetriclub.ie/club-news/tralee-triathlon-club-2016-membership

Book your Place:
You may use the link below to book your place. There is no charge. You may use this link to take part in the aquathon or volunteer for timing, marshalling, photography or to help out with refreshments.

Book your place here: https://www.eventbrite.ie/e/tralee-triathlon-club-aquathon-sun-17th-dec-tickets-20309052924

Distances:
Sprint Distance: 750m pool swim & 5K run (outdoor)

Super Sprint Distance: 250m swim (10 lengths of pool) & 2.5K run (outdoor)

Schedule:
Sun 17th Jan 2016

Volunteers and participants are requested to meet at Tralee Sports Complex Reception at 10:30am for briefing.

Swim sessions will run between 11 and 12, followed by the run. Refreshments will be served in the room near reception from 12:30 to 13:30.

 

Refreshments will be provided after, however we welcome any sandwiches, homebaking etc.

Please drop us a mail to info@traleetriclub.ie and let us know how you can help out.

If taking part, please select Sprint or Super sprint option and approx time slot you think you will complete the swim if doing the sprint distance so you can be designated an appropriate lane.

Click on the links below for info on two of these events organised by the club in previous years:

Dec 2014: http://traleetriclub.ie/club-news/indoor-aquathon-7th-december

Feb 2014: http://traleetriclub.ie/club-news/get-tri-gallery

Thank you to Paula Casey, Club Training Events Coordinator for organising this event.

Looking forward to seeing you all there.

Thanks, Siobhán
Chairman, Tralee Tri Club

Winter Training Schedule

Please note that all lessons in 2016 are available to Tralee Triathlon Club Members only.

 

Trail Running

On Saturday mornings we are doing Trail/Mountain running with former Olympian, Milosz Wojcik. Milosz is no stranger to the podium having won adventure races and is a multiple Champion of the Hardman Iron Distance Triathlon (Killarney)

Meet every Saturday at 10am at the parking area near the Equestrian Centre in Tonevane (Blennerville). Charge is Euro4 per person, payable to Milosz.

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Interval Running Sessions

Wednesday evenings interval running sessions with Maria O’Keefe McCarthy. Free of charge to Tralee Tri Club Members. Maria has represented Ireland at International level and recently won Silver at the 5000m Masters in Lyon, France.

Meet at Skinny Mile – Top Part Car Park on Rock Street, opposite the side entrance to Dunnes Stores NCR

Meet usually at 6:30pm … check Facebook for any changes (be there at 6:20pm to be on the safe side)

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Maria O’Keefe McCarthy, Tralee Tri Club Running Coach

Cycling

Club Spin each Sunday morning at 10am – this is weather dependant. Keep an eye on the club Facebook page for any last minute changes.

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Our next monthly cycling time trial will take place on  31st January. Join the dedicated Facebook group here

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Turbo Training with iBike (Joe O’Shea)

Tralee & Kilarney – Mondays, Tuesdays & Wednesdays.

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 €60 for  TTC members.

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

To book your slot please text Joe @ 086 6087104.

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Swimming

We have Intermediate & Advanced Swimming Lessons on Friday mornings at 7:15am and Friday evenings at 8:30pm. There are beginner lessons on Friday Evenings at 7:45pm. There are two levels catered for in the beginner lessons: Non-swimmers and beginners/improvers. These levels are explained further below.

All lessons are 45mins in duration and are held in the Tralee Sports Complex. There is no additional cost for entry to the pool. Our club swimming coach is John Edwards (Wild Water Adventures, Kingdom Swimming Club coach, Safety Officer with Tralee Bay Swimming Club). John is a fully qualified swimming coach and lifeguard.

All current lessons are sold out. Contact the club if you are interested in joining future blocks of swimming lessons.

Intermediate & Advanced Swimming lessons: These lessons are for athletes who can comfortably swim multiple lengths. The lanes in these lessons are split by speed of swimmers. The aim of these lessons are to improve technique, and increase distance and speed. This is done through instruction and drills to perfect specific areas of technique and build power, endurance and speed. These classes are not for non-swimmers or for beginners/improvers.

Beginner Swimming lessons: There are two levels within this class

Beginner Improvers: These lessons are for athletes who can manage to swim a length or two.

Beginner Swimming lessons for Non Swimmers: These lessons are for athletes who cannot swim. If you can’t swim a length of a pool, can’t do the breathing, afraid of the deep end or are afraid of water. These lessons are for you.

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Strength & Conditioning with Nisus Fitness

This runs on Tuesday and Thursday nights at 8pm in Nisus Fitness Tralee. Booking for the 12 week block after Christmas has now closed. Contact the club if you are interested in joining the next block of training.

Joe O’Connor of Nisus Fitness has coached All Ireland Champions and is currently the Strength & Conditioning expert on TVs Irelands Fittest Family. He has worked with international squads and is currently working with the Limerick Hurlers.

 

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Joe O’Connor, Nisus Fitness

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See you at training!

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.

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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!!

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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!

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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.

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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!

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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!

Get Lean for Christmas with Tralee Tri Club & Nisus Fitness

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Tralee Triathlon Club have again partnered up with the best to deliver a top class triathlon specific periodised programme for our members. This is our second year with Joe O’Connor and Daniel Breen of Nisus Fitness following on from our very successful term with the team last season.

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The next 12 week block will run on Tuesdays and Thursdays from 8 to 9pm beginning 29th September and right up to 17th December.

Tuesdays are sold out and there are limited places left on Thursday nights.  If you wish to join the Club for 2016, you can sign up for this block of Strength & Conditioning (including the ‘Get Lean for Christmas Challenge’ here: SIGN UP HERE

We are going to introduce  a little bit of healthy competition this season if you so wish to take part (and its completely optional!).

These classes are suitable for all abilities, beginners to advanced.

Body Composition is a very important aspect of triathlon and let’s face it, we all have room for improvements especially in the run up to Christmas. We will be organising a Tanita scan in Nisus for everyone who signs up for the next 12 week strength & conditioning block before we start our first phase. Again, the challenge is completely optional. There will also be a retest in the final week.

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This challenge is not all about weight loss as you can loose body fat, but build muscle at the same time. This is why we will focus on reduction of body fat and increasing muscle mass. For the ladies out there, don’t worry about getting bulky, that won’t happen. Its about getting lean. The more lean muscle you have, the higher your metabolism!! It’s all good!

The Tanita machine is a body composition analyser and it will give you a print out with all of your details including body fat percentage and muscle mass. Whoever improves these two measurements the most will receive the fantastic prize of 50% off the price of phase two.  Again this is completely optional but it will be a bit of fun and added motivation.

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Strength and Conditioning is extremely important for all sports and no more so than triathletes. The long hours spent on the bike, in the pool and on the road really do take their toll on the body over time. Do you have the foundation necessary to sustain your training, avoid injury and improve your performance for the coming season?

So why do we need Strength & Conditioning? As endurance athletes, the first consideration we should be thinking about is reducing the chances of getting injured. The three disciplines that make up a triathlon, swimming, cycling and running are all cyclic in nature which basically means that we are repeating the same movements over and over again. This can often lead to overuse injuries, strains and niggles. We need to think of being proactive rather than reactive in this regard, because even the slightest pain or discomfort can turn into your biggest nightmare and ruin your season.

In order to address this we need to first focus on getting the body stronger to be able to cope with these stresses. This will involve a number of different areas such as improving the overall strength of the muscles, tendons and ligaments. There will be a strong emphasis on core stability and also moving the body in different planes of motion and not just linearly which we tend do all of the time in triathlon. Mobility and flexibility will also be highlighted throughout.

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Once strength has been addressed, we will then focus on improving power, which will lead to peak power development and ultimately power endurance. You might be asking yourself right now “I’m an endurance athlete, why do I need to be powerful?”..  The ability to generate power is very important. If you can increase your output, every stroke in the pool, every pedal of the bike and every stride on the road will propel you further. This will obviously conserve more energy and make you a more efficient triathlete.

We also have to remember that at certain stages in a triathlon you will need to increase your power output in terms of wattage and cadence. It’s not just a steady state throughout, we need to able to go through the different gears, up and down. Strength and power training will also increase your speed and with a structured and progressive programme you should see a reduction in your triathlon times overall.

It’s important to reiterate though that the first goal will be to reduce the chances of getting injured and we will then worry about improving performance after that. Remember strength is the foundation of everything. This component of fitness will not significantly improve by just swimming, running or just cycling alone. We need to be lifting weights in a manner that is specific to our sport. With this in mind, all of the sessions with Joe and Daniel will focus on quality and not quantity.

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Hopefully this gives everyone a better understanding of why S&C is so important and the overall role it will play in our triathlon season.

Phase 1 will commence on the 29/09/2015 (if you are doing the Tuesday classes) or on 01/10/2015 (if you are doing the Thursday Classes).

If you have any questions please feel free to email Daniel Breen at Daniel@nisusfitness.com

Sign up links have been sent out by email to all current club members, we will send this mail out again in the next couple of days. Limited number of places still available, so sign up quick!

Thanks for reading!

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Run Technique Workshop

Run with Maria

Run Workshop at An Riocht“Good day for ducks!” as they say. It was a cold and wet morning at An Ríocht but that didn’t stop our brave souls from coming out to do the second running technique workshop of the year with our club  running coach Maria O’Keeffe McCarthy. Maria is only fresh off winning the National Masters Indoor Track and Field Championships Women’s 3000m event. She must be doing something right :)

Drills

After a few laps of the facilities to warm up we took to the track where Maria started with some mobility exercises followed by drills with the mini hurdles. By time we were finished the blood was flowing and the breathing a little bit laboured. Then it was onto some drills to encourage proper form and motion.

Continue reading Run Technique Workshop

Primed Coaching Triathlon Camp

Triathlon Camp Weekend

Oliver Harkin of Primed Coaching  made it down from Newry to our little corner of the country last Friday for what turned out to be a very enjoyable weekend.  We based the triathlon training camp out of Fenit Parish Hall with the swim sessions taking place in Tralee Sports Complex.

Friday

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Oliver started with an introductory talk and showed us how even the professionals make the odd mistake in transition every now and again. Then it was straight into a body weight strength and conditioning class. It was tough going given the short recovery intervals.  Let’s just there was a lot of huffing and puffing and maybe even a bit of effing at the end.

It was donuts for all at the end of the night when Annie arrived in with goodies from the French Bakery. It was going to be a long weekend. Best to get the calories in now :)

Saturday

tri-camp-day-2 (16)We started our day at 9:30 am with a classroom session on race planning and then some instruction on group riding and cycle gear and we were ready to head out. Continue reading Primed Coaching Triathlon Camp