Tag Archives: Training

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.

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!!

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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!

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!