Summer Training Calendar

Tralee Triathlon Club Summer Training Calendar

All Training Sessions and Training Events are open to Tralee Triathlon Club Members Only.

MINI TRI SERIES: Series of training races organised by Tralee Triathlon Club for members only

TBSC: Tralee Bay Swim Club – series of swimming races organised by the Tralee Bay Swimming club for its members.

may 2016

June 2016

July 2016

August 2016

Sept 2016

Oct 2016

 

Club Training Sessions

Sundays

Club Spin (Cycling)
Coached club cycle. Meet at 10am each Sunday in the Lidl Car Park, Tralee. Weather dependent. Distances and approx speed of each group, as well as routes are published regularly on the Tralee Triathlon Club Facebook page.

Intermediate/Advanced: The regular group who currently turn up for this spin are intermediate/advanced and average 30Km/hr.

Beginners: There will be a beginner club cycle at the same time every Sunday starting on Sunday 1st May.

Cian Hogan, our club cycling coach will take a group of beginners this Sunday, 1st May for a cycling workshop, to include bike handling, cycling in groups and this will be followed by a beginner cycle. Meet at 10am at Lidl car park in Tralee. See emails, club Facebook page and Countdown2Tri Facebook group page for more info.

CLICK HERE for Booking Link

Club Swim

Un-coached club swim. Meet at Fenit Carp Park every Sunday at 4pm.

Groups swim together based on ability and speed. Meet in Fenit car park at 4pm every Sunday. Weather dependent. Updates and any last minute changes are posted to the Tralee Triathlon Club Facebook page in advance.

Note: This is simply a swim where you will have company. You should swim with those of similar ability. Un-coached – there will not be a qualified life guard joining the swim. You should be a confident open water swimmer to take part. It is highly recommended to join the club open water swim lessons on Monday evenings if you are not comfortable swimming in open water prior to taking part in the Sunday Club swim.

Intermediate/Advanced swimmers – This swim is traditionally a distance/endurance swim, approx 1500m to 3000m – repeats of shore to 1st Buoy to 6th Buoy and back.

Some intermediate/advanced swimmers organise group swims to the Wheelrock & back and around the Lighthouse. Please do not attempt these swims alone, in poor weather or at inappropriate tide times. Ideally you should also have Kayak support and swim safety devices (for safety& visibility, boat traffic etc).

 Beginners – the swim length depends on ability gradually progressing from:

  • Swimming parallel to the shore within your depth
  • Swimming out of your depth,
  • Swimming out to the first buoy and back
  • Swimming to 2nd Buoy and back to shore, 3rd, 4th, 5th, 6th etc

Mondays

Open Water Swimming Lessons

After the club endurance swim on Sundays, Monday is an easy day and a day to focus on your swim technique.

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.

As part of the Countdown2Tri program, you can either do these lessons or a technique based swim yourself

CLASSES RUNNING for 12 weeks: Monday May 9th – Monday July 25th (inclusive).  Cost 60E

Three different classes will run on each Monday Evening:

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)

Improvers – 7.15pm -8pm Improvers (would suit the 7.45pm Pool class). This class is for people who can swim comfortably in the pool, have some experience in the open water and can or are happy to try swimming to the first buoy and beyond.  Classes aim to build up to swimming 750m, from shore to last buoy.

Advanced – 8pm-8.45pm – advanced (would suit the 8.30pm/7.15am Pool class).  This class is for people who can swim lengths comfortably in the pool, have swam in the open water before and can comfortably swim from buoy to buoy.  Classes aim to build up speed and endurance over 750m/1400m, from shore to last buoy and back.

All classes will be given by John Edwards.  Water safety will be provided (kayak cover) in the water.

Classes start on Monday 9th May, 2016, Lockes beach, Fenit. Meet in the car park at Fenit.

To be in the water at start times so please have your wet-suit on and ready to go at THE START TIME.  Bring goggles, swim cap and flip flops are handy.

Classes are weather dependent.  Please keep an eye on social media for updates.

FOR THOSE WHO LIKE TO LEAVE BOOKING TO THE LAST MINUTE PLEASE NOTE FIRST COME FIRST SERVED.  PLACES ARE LIMITED

LINK OPEN FROM Thursday April 14th, 8.30pm until Friday May 6th, 8.30pm.

CLICK HERE for Booking Link

 

Tuesdays

Individual Bike Session or Rest Day

Take a rest day or complete the sessions outlined in Cian’s Bike Programs for Tuesdays on Countdown2Tri program.

 

Wednesdays

Club Interval Run Session with Maria

Meet at Top Part on Rock Street in Tralee at the entrance to the Skinny Mile on Wednesdays at 6:30pm. This is an interval session that lasts about an hour. These sessions will run every Wednesday until 1st June 2016. There is no charge and these sessions are only available to members of Tralee Triathlon Club.

After 1st of June, you can follow the program that Maria has provided in Maria’s Run Programs for Wednesdays. Maria will facilitate one additional interval run session on Wednesday 20th July (to make sure we’re not slacking off!).

 

Thursdays

Brick Session with Fran

Bricks are a very important part of triathlon (and duathlon) training. Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race. When people talk about bricks they usually refer to a bike/run workout. It is important to fit bricks in here and there in your training plan to get your legs ready for the bike to run transition in triathlon.

 

Fran McElligott is a club member and he will be facilitating club brick sessions on Thursday evenings for the months of May, June and July. Meet at O’Donnell’s, Mounthawk at 6:30pm every Thursday. The brick will consist of a cycle on the Tralee to Fenit route followed by a short run on the Skinny Mile. Distances will gradually increase over the 13 weeks.

 

Fridays

Un-coached Club Swim

With the club endurance swim on Sundays, and technique based swim on Mondays to focus on your swim technique, it is a good idea to include an interval type session on one other day in the week, where you should change between swim speeds and get used to changing gear in a race.

There has traditionally been a gathering of club members who swim on Friday evenings in Fenit, so we are slotting in this interval session to tie in with this informal club swim. It is advised to swim with a group for safety. Meet at Fenit Car park on Friday evenings at 6:30pm throughout the summer. Weather dependent.

 

Saturdays

Park Run Tralee

This is not a club session, however it is highly recommended as part of your preparation for your Sprint or Try-a-Tri race. Park Run is a free, timed 5k run in Tralee Town park. 9am, every Saturday morning.

 

Brick Session with Milosz

These sessions are for those who are preparing for longer distance triathlons and would not be suitable for beginners.  Milosz will be facilitating these sessions for the month of May only. €4 payable to Milozs. Meet at Adams Hyundai dealership on Saturday mornings at 9am. These sessions involve tougher, hillier routes and longer distances. Advised for advanced level only or those preparing for Iron or half-Iron distance triathlons.

 

Triathlon Ireland Transition Workshop

On Saturday 4th of June, Triathlon Ireland Regional Development Officer, Liam Kennedy will facilitate a Transition workshop.

Transitions in a triathlon are often called the fourth event because transition time counts towards total race time. If you transition faster, you’ll race faster.

T1: first transition, from Swim to Bike

T2: second transition from Bike to Run

Liam will take you through what you need to know to get through both T1 and T2 as quickly and as safely as possible.

Time TBC and booking links will be available shortly. Limited places.

 

Beach Bootcamp with Nisus Fitness

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

The three disciplines that make up a triathlon, swimming, cycling and running are all cyclic in nature, repeating the same movements over and over again. This can often lead to overuse injuries. To address this, we need to improve the overall strength of the muscles, tendons and ligaments. 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 is important, as well as mobility and flexibility.

The trainers from Nisus Fitness will facilitate 3 sessions over the summer months on Banna Beach.

The dates are:

28th of May
25th June
23rd July

These sessions will take place at 4:30pm on each of the above Saturdays. You will learn routines that you can apply in your own weekly routines to keep you string, flexible and injury free! Great!

 

Club Mini Tri Series

 Well, we are a Triathlon Club, so we want to give our members loads of Triathlon Race practice.

For the last number of years, the club has hosted a ‘Mini Tri Series’. This is a series of 8 races for members of Tralee Triathlon Club.

These will take place this year on every second Tuesday evening during the summer with the exception of the week before our Club Race Landers Sponsors Tri Kingdom Come. On that week, we will have an Olympic Distance Race on Sunday 24th of July, primarily to give everyone a rest in the week leading up to the race, but also to host an Olympic Distance race for those preparing for a Half Iron Distance Triathlon, such as Dublin 70.3 or Lost Sheep triathlons.

These races are training events and there is no charge. Club Members only. All members taking part are expected to take their turn to marshal/volunteer for one race in the series.

The dates for our Mini Tri Series are as follows:

Tuesday 17th May MINI TRI 1 Duathlon 7pm

Tuesday 31st May MINI TRI 2 Aquathon 7pm

Tuesday 14th June MINI TRI 3 Aquabike 7pm

Tuesday 28th June MINI TRI 4 Try-a-Tri Triathlon 7pm

Tuesday 12th July MINI TRI 5 Try-a-Tri & Sprint Triathlon 7pm

Sunday 24th July MINI TRI 6 Olympic Triathlon 10am

Tuesday 9th Aug MINI TRI 7 Try-a-Tri & Sprint Triathlon 6:30pm

Tuesday 23rd Aug MINI TRI 8 Try-a-Tri & Sprint Triathlon 6:30pm

 

Thanks to our Club and Race Sponsorsibike

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Injury Prevention and Nutrition for Triathlon Lecture

Injury Prevention and Nutrition for Triathlon Lecture

Want to prepare for the Triathlon Season ahead?

Want to know about race nutrition from one of Tralee’s elite triathletes?

Want to know how to prevent and deal with injuries?

Come along to the Ashe Hotel Tralee this Sunday 3rd April, from 4pm to 6pm. There is no charge. This lecture is available to members of Tralee Triathlon Club only. Booking essential as places are limited. See below for booking link.
Nutrition for Triathlon talk by Cillian Tierney

Cillian Tierney is from Tralee. His father, Martin, is an Ironman (Wales) and has been a member of Tralee Tri Club since the start and his sister, Ciara, is a committee member and an accomplished Triathlete herself. Cillian is coached by and races with GoTri and has had huge success in the sport of Triathlon and Cycling.

He is no stranger to podiums in the Triathlon Ireland National Series. He won the Junior National Duathlon Championships in 2015. Still a Junior, he impressed in the King of the Hill race last year, claiming 2nd beating European Age Group Silver Medallist, Trevor Woods. He has represented Ireland and earned his first international cap at just 17 years of age in the ETU Junior European Cup race, where he was up against stiff European competition but showed great promise for the future. Cillian is dedicated to his sport and takes it seriously. That includes his day to day and race nutrition. We could all learn a lot from him!

cillian

 

Injury Prevention talk by Fergus Foley M.I.S.C.P. Chartered Physiotherapist

Fergus Foley is a graduate of UCD and has worked in both public and private practice for nearly 15 years. He has extensive experience in sports injury physiotherapy and has acted as team physiotherapist for a number of club and county teams.

Fergus is fully qualified and accredited in all forms of Manual Therapy, Electrotherapy, Grade V Manipulation, Sports Specific Rehabilitation, Biomechanical Assessment and Exercise Prescription.

Fergus works in conjunction with Doctors, Consultants, Coaches, Gym Instructors and other health professionals. The clinic covers a number of GAA teams, Soccer Clubs and other professional, elite and amateur athletes.

In 2007 Fergus served on the executive of the Irish Society of Chartered Physiotherapists. The ISCP is the professional representative body in the Republic of Ireland for over 3,000 Chartered Physiotherapists.

Fergus has practiced in Sydney and London and he has also lectured in the Institute of Technology Tralee.

Fergus is also a sponsor of Tralee Triathlon Club.

Presentation to our sponsor Fergus Foley
Presentation to our sponsor Fergus Foley

This lecture is not to be missed!!!! Book your place below:

https://www.eventbrite.ie/e/nutrition-for-triathlon-injury-prevention-tickets-24285781426

Train to Train – Strength & Conditioning with Turbo sessions at Nisus Fitness

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Train to Train – Strength & Conditioning with Turbo sessions at Nisus Fitness

Well, after 2 successful 12 week blocks with Nisus Fitness over the winter months, its time to prepare for race season with another 6 week block.

Train to Train Initiative
There is a lot of good advice, scientific research and resources out there on how to train effectively for the sport of Triathlon. These same principals are used by the pros and elite level coaches and the information is freely available out there. We are going to compile what you need to know.

Next Autumn, we are hoping to have a number of information sessions with the aim of training members on how to structure training sessions and tailoring their own training programs to prepare for their ‘A’ race of the season to follow.

This means that busy people with full time jobs, families and other commitments can focus their training and make those precious training hours as effective and efficient as possible.

This is still in the pipeline, but we will give a flavour of this in the next 6 week block with Nisus fitness. This block will be half Strength & Conditioning and half Turbo session.

The following are the Strength training phases:

  • Anatomical Adaptation
  • Max Strength
  • Muscle Endurance and
  • Strength Maintenance

As the racing season is nearly upon us, we will be concentrating on Strength Maintenance in the next 6 week block in the strength and conditioning part of the classes.

We will be training on the turbos to training zones. This is the most efficient and effective way of training. The pros and top elite coaches use these same principals. We will be sending information to attendees of the next 6 week block this weekend, on determining average and maximum heart rate and/or power and how to calculate training zones.

Ideally you should have a sports watch and heart rate monitor. If you have a power meter, better again. A bike cadence sensor would also be very beneficial, but not absolutely necessary. If you do not have any of this equipment, you can still train to zones based on the rate of perceived exertion (RPE), for which you do not need any equipment other than your bike and turbo trainer.

We will be sending information to registered attendees on how to determine these zones this weekend prior to the start of the block which commences this week.

tara

Turbo Sessions will be facilitated by a number of Nisus Trainers including Tara Guerin.

Tara graduated with a BSc in Sport and Exercise Science from The University of Limerick in 2012. Since then she has worked with professional athletes in the UK and Australia. She as a performance specialist with The Altitude Centre in London, where she gained experience with Wattbike training and even worked with Pro Triathlete & multiple Ironman Kona World Champion, Chrissie Wellington. Sorry for the name dropping, but basically, we are in safe hands!!!

Tuesday is sold out, but there are places on Thursday.

Classes start at 8pm and will finish at 9:30. You can finish at 9pm if you are just doing strength and conditioning.

If doing turbo, you must have your own turbo trainer and bike (and an old towel).

Cost is Euro35 for six weeks + booking fee.

CLICK HERE TO BOOK YOUR PLACE
This block will start on March 29th (Tues) or March 31st (Thurs). The cost is subsidised, so therefore available to 2016 TTC members only.

Click on the following link for info on membership: http://traleetriclub.ie/club-news/tralee-triathlon-club-2016-membership

All new attendees will need to fill in a screening form. Click on the link below to download this form. Please bring this with you on the first night of classes that you attend.

Nisus screening form (1)

Tralee Tri Club Duathlon Series with Kingdom Endurance

Tralee Tri Club Duathlon Series with Kingdom Endurance

Well with all this winter training everyone is doing, I bet you are all itching to race! Water temperatures will still be on the chilly side until May, so to keep you ticking over in the month of April, we are bringing back our club Duathlon series with Pat and the lads  at Kingdom Endurance in Tralee.

CLICK HERE TO BOOK

 

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This is strictly limited to members of Tralee Tri Club.

Four Duathlons on four Mondays in April, starting at 18:30 from Kingdom Endurance in the Monavalley Industrial Estate. Cost is Euro20 + booking fee. Places limited to 20 max (so book quick).

Dates and distances are below

CLICK HERE TO BOOK

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Monday 4th April: 3km Run, 20 mins Turbo, 3km Run

Monday 11th April: 3km Run, 20 mins Turbo, 3km Run

Monday 18th April: 5km Run, 20 mins Turbo, 5km Run

Monday 25th April: 5km Run, 20 mins Turbo, 5km Run

Turbo Trainers will be provided. Bring your own bike!

CLICK HERE TO BOOK

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Tralee Triathlon Club 14K Trail Race

Saturday 19th March 2016 – 11.00am

Tralee Triathlon Club 14K Trail Race

BOOK HERE

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A recent recce was carried out on the Trail course for our Tralee to Camp Run Event due to be held on the 19th March. Unfortunately I’m disappointed to report that large sections of the Trail have been eroded and washed away and other sections are water logged after the storms of winter.

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In the interest of HEALTH & SAFETY within the Tralee Triathlon Club our Event will now change location, our new Venue will be GLANAGEENTY!!!!!

”LOOP LENIHAN’S LOOP”

There will be two options available to runners.

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OPTION A: 14.5km distance run, starting from O’Riada’s Pub (on the main Tralee to Castleisland road) heading up to the gates of Glanageenty Walkways, completing LENIHAN’S LOOP and continuing back down to finish at O’Riada’s Pub.
Anybody doing this OPTION meet at O’Riada’s Pub car park at 11.00am for a Pre-Run briefing by Milosz.

OPTION B: 9.5km distance run, starting at the gates of Glanageenty Gateways and completing LENIHANS LOOP to finish at the gates from where you started.
Anybody doing this OPTION meet at the Gates to Glanageenty Walkways at 11.00am for a Pre-Run briefing by Bridget.

Water Stations & First Aid will be located at the Gates of Glanageenty & at the half way point of Lenihan’s Loop (approx.).

Bring a dry change of clothes for afterwards.

Both groups will gather afterwards in O’Riada’s Pub where some well-earned grub will be provided.

Booking link stays the same through Event Brite & is available in the comments section.

Entry Fee €15. Closing date is Saturday 12th March.

This Event is available to
“Tralee Triathlon Club Members” only & Costs €15.

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Tralee Tri Club Trail Runners

Sufficient level & Experience of Trail Running is advisable.

Saturday Trail Running with Tralee Tri Club & Milosz

We meet every Saturday morning at 10am and we do either Glenageenty in Ballymacelligott (John Lennihan’s Trail) or Tonevane in Blennerville. Euro4 payable to Milosz per morning.

If you want to read about trail running with Tralee Tri Club, read club member Randall Whartons entertaining blogs below:

https://rigbag.wordpress.com/2016/01/25/trail-running-with-tralee-triathlon-club/

https://rigbag.wordpress.com/2015/09/13/showing-the-triathletes-how-its-done/

BOOK HERE

Thanks, Bridget

Tralee Tri Club Running Coordinator

Swim Bike Run in the Kingdom