There is a beginner cycling workshop on Sunday, 1st of May which will kick off the program. This is being facilitated by Club Cycling Coach Cian Hogan. Places are limited and must be booked in advance.
Club open water swim lessons begin on Monday May 9th. These lessons are facilitated by our club swimming coach, John Edwards. John is a Swim Ireland swim coach, qualified life guard and owner of the outdoor adventure business ‘Wild Water Adventures’. Weather dependent.
CLASSES RUNNING for 12 weeks: Monday May 9th – Monday July 25th (inclusive). Cost 60E
Beginners – 6.30pm-7pm Beginner classes running in conjunction with the Countdown2Tri training program. This is suitable for people who CAN SWIM but are completely new to sea swimming or have never swam out of their depth in the sea. The classes will start in shallow water and aim to get you to the first buoy and beyond if people want! It would suit those aiming for the Try-a-Tri (c.250m)
There is also an Improvers class – 7.15pm -8pm and Advanced class – 8pm-8.45pm
All classes will be given by John Edwards. Water safety will be provided (kayak cover) in the water.
Classes are weather dependent. Please keep an eye on social media for updates.
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.
Please note that all lessons in 2016 are available to Tralee Triathlon Club Members only.
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.
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)
Club Spin each Sunday morning at 10am – this is weather dependant. Keep an eye on the club Facebook page for any last minute changes.
Our next monthly cycling time trial will take place on 31st January. Join the dedicated Facebook group here
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.
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.
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.
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!
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.
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!
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.
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.
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.
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!!
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:
Individually, set time markers, so that each member can monitor their own progress over the months.
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.
Encourage participation at all levels.
Maintain a leader board to encourage competition and motivate members to improve their cycling.
Reward members who displayed the biggest improvement over the year at the end of season night out/awards night.
Improve the level of cycling in the club as a whole.
Mechanism for selection of members for a club racing team.
Meet up regularly as a club, encourage comradarie, and have fun.
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.
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.
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!
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:
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.
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.
It will be interesting to see the improvements at the end of the year! And, you never know, you might win something!
We will also continue our club spins on Sundays at 10am from Lidl carpark in Tralee.
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.
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.
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.
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.
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.
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.
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!
Last Sunday, Dick McElligot of Kingdom CC gave a hands-on demonstation of bike cleaning as part of the Bike Maintenance Workshop.
For those who attended, you know that it’s a more involved process that you would first think. I’ve captured some notes below on the process as demonstrated by Dick. I’m working from memory so any mistakes are my own.
Bike Cleaning : Step-by-step
There are two basic parts:
Cleaning: remove all dirt and grease
Lubrication: replace any lubricants that were removed during cleaning
Effectively, you’re need to strip away all grease and lubricants to get the bike clean. This will make the bike perform better and prevent wear.
However, in removing unneeded grease and dirt you also strip away vital lubrictants that keep the bike running smoothly so they must be replaced.