Welcome to Tralee Triathlon Club

Blog Post

Get Lean for Christmas with Tralee Tri Club & Nisus Fitness

01 Joe O'Connor 3400

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.

Joe O'Connor - Nisus FitnessDaniel Breen - Nisus Fitness

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.

01 Joe O'Connor 3397

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.

01 Joe O'Connor 3415
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.

01 Joe O'Connor 3430

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.

01 Joe O'Connor 3433

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!

#poweredbynisus logo (2)

01 Joe O'Connor 3389

The following two tabs change content below.
Tralee Triathlon Club
Established 2009
Tralee Triathlon Club

Latest posts by Tralee Triathlon Club (see all)

Related Posts

2017/8 TRAINING CALENDAR

Tralee Triathlon Club 2017/8 Training Calendar All Training Sessions and Training Events are open to

COMMITTEE 2017

Meet your committee for end of 2016 to 2017 (Elected August 2016) CommitteeNamePosition John QuilterChairperson Paudie MurphyVice

Tralee Tri Club New Season Coming Soon

Our new Committee is in place and are working frantically in the background to construct

Tralee Triathlon Club RNLI Quiz Night – 5th July

Club Quiz Night in aid of RNLI Tralee Triathlon Club, in association with the event

Tralee Tri Club Mini Tri Series 2016

Club Mini Tri Series  Well, we are a Triathlon Club, so we want to give

Countdown2Tri Program

             Tralee Triathlon Club has launched its Countdown2Tri Program. This program

Summer Training Calendar

Tralee Triathlon Club Summer Training Calendar All Training Sessions and Training Events are open to

Club Track Session

Sunday, 24th April 2016 Well done to all our adult and junior members who took

Injury Prevention and Nutrition for Triathlon Lecture

Injury Prevention and Nutrition for Triathlon Lecture Want to prepare for the Triathlon Season ahead? Want

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

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

Tralee Tri Club Duathlon Series with Kingdom Endurance

Tralee Tri Club Duathlon Series with Kingdom Endurance Well with all this winter training everyone

Tralee Triathlon Club 14K Trail Race

Saturday 19th March 2016 – 11.00am Tralee Triathlon Club 14K Trail Race BOOK HERE     A recent recce was

Tri Kingdom Come 05/08/2017

  TRI KINGDOM COME 2017 Tri Kingdom Come 2017 Race Entry Tri Kingdom Come Competitor Race Brief Tri

Tralee Tri Club Aquathon 17th Jan 2016

Happy New Year to you all. 2015 was a great year for the club and

Tralee Triathlon Club 2016 Adult, Junior & Family Membership

2016 Membership Tralee Triathlon Club 2016 Adult & Junior Membership is now available on the

Winter Training Schedule

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

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

Tralee Triathlon Club Time Trials are here!!!

Its all about the bike! If you want to improve your times and performance in

Fergus Foley Special Recognition Award 2015

And the award goes to…… Leanne McCarthy Leanne at Ironman Dublin 70.3, August 2015 Again this

Open Night for New Members

On Wednesday 14th October at 8pm, Tralee Triathlon Club will host an open night

Catch Up Race Report – Race 4 (Full Sprint & Try-A-Tri)

(This race report is for our full sprint and try-a-tri training event held on

Catch-up Race Report – Aquathon (Race 3)

This race report is from our aquathon which was held on Friday, 10th of

The Class Of 2015 – Graduation Tri Race Report

Even though we won’t be having our club race this year we had to

SUMMER MINI TRI SERIES: RACE 2

There was plenty of new faces at the second in the series of mini

Summer Mini Tri Series : Race 1

Leanne lays down the law You know it is officially Summer when the annual Tralee

Road To Ironman Austria 2015: A Blip…

This is a year of firsts, the first time I have trained properly, the

Run Technique Workshop
Run Technique Workshop

Run with Maria “Good day for ducks!” as they say. It was a cold and

Primed Coaching Triathlon Camp
Primed Coaching Triathlon Camp

Triathlon Camp Weekend Oliver Harkin of Primed Coaching  made it down from Newry to our

Riding Clean : Not the Lance Armstrong Story

Last Sunday, Dick McElligot of Kingdom CC gave a hands-on demonstation of bike cleaning

Bike Maintenance Workshop

Bike Maintenance Workshop On Sunday afternoon we gathered at the band hall in Garvery’s carpark

INJURY PREVENTION

Injury Prevention with Fergus Foley How do you win over a roomful of triathletes? Deliver an

Nutrition for Triathletes

Tralee Triathlon Club Lecture Series Yesterday evening saw Joe O’ Connor first to the podium

Ironman Medals
Annie’s Ironman Blog

From the Beginning It’s 3 years on from my frantic Fr Ted style blog ‘Marathon

Tralee Triathlon Club Indoor Aquathon
Indoor Aquathon 7th December

Aquathon! It’s that time of year again when after a very mild autumn the winter

Aquathon
Aquathon this Sunday!

Tralee Triathlon Club Indoor Aquathon This Sunday 7th Dec  we are holding an aquathon training session

Strength & Conditioning Phase 2
Strength & Conditioning Phase II

Max Strength Phase What are we doing in this block of Tralee Triathlon Club’s Strength

Club Membership

2015 Membership Open Club Membership is now open for 2015! New members can join via the

S&C Nisus Fitness
Strength & Conditioning

Our first phase of the Strength & Conditioning classes with Joe O’Connor and his

Joanne Allmann
My First Triathlon

Me ? Do a Triathlon ? Yes I did ! Read her story …. In my

Damian's First Triathlon Season
My First Triathlon Season

Me ? Do a Triathlon ? Yes I did ! Read his story …. Well I

TTC @ Dingle Sprint event
Dingle Triathlon

Tralee Triathlon Club @ Dingle Triathlon Cracking day for it today. It started out a bit

Tralee Triathlon Club Intermediate Advanced Winter Training launch
Intermediate/Advanced Training Launch

Exciting Times Ahead! Impressive turnout for the launch of our training plan for the coming year

Tralee Triathlon Club Aquathon Series

Tralee Triathlon Club Aquathon Series What a great turnout tonight for the first of the

Mini Tri Series 2 Swim
Mini Tri Series 2 – Gallery

(more…) The following two tabs change content below.BioLatest Posts Tralee Triathlon Club Established 2009 Latest posts by

Mini Tri Series 1 Gallery 3

(more…) The following two tabs change content below.BioLatest Posts Tralee Triathlon Club Established 2009 Latest posts by

Mini Tri Series 1 Gallery 2

(more…) The following two tabs change content below.BioLatest Posts Tralee Triathlon Club Established 2009 Latest posts by

TTC Mini Tri Series Group
Mini Tri Series 1 Gallery 1

I think we can safely say that the first event of Tralee Triathlon Club’s

Tralee Triathlon Club - Cycle Against Suicide 2014
Cycle Against Suicide 2014

Cycle Against Suicide 2014 – Tralee – Newcastle West What a great day out for

Puck Warriors Duathlon
Puck Warriors Duathlon 2014

Warriors, Come Out To Play Yipee! First Duathlon of the season done and dusted. Well

Brick Session 2014-03-23
Brick Session

What a Difference a Day Makes! I think a lot of people went to bed

Tralee Tri Club Half Marathoners
Tralee Marathon & Half Marathon

Great event today! Super job done by Marcus Howlett and all of the team

Sunday Morning Brick - Siobhan
Sunday Morning Brick

What did you do this morning? Well done to everyone for turning out for the

Get Out and Tri! Feb23 2014
Get Out and Tri! Gallery 2

Leanne’s photos of last weekend’s event. (more…) The following two tabs change content below.BioLatest Posts Tralee

Get Out and Tri!
Get Out and Tri! Gallery

The following two tabs change content below.BioLatest Posts Norman Fitzgerald Latest posts by Norman Fitzgerald (see

Tralee Triathlon Club Lecture Series – Sports Nutrition

Aoife Hearne What a super turn out for our second lecture this year! Full house

Tralee Triathlon Club Lecture Series – Sports Nutrition

Aoife Hearne – Sports Nutrition Tralee Triathlon Club is proud to present Operation Transformation’s own

Get out and Tri this Sunday

Tralee Triathlon Club Indoor Triathlon Series This Sunday 23rd Feb at 10am we are holding

Tralee Triathlon Club Lecture Series – Lecture 2 – Sports Nutrition

Sólás Building, IT Tralee – 20th February @ 8:00pm Operation Transformation’s in-house dietician Aoife Hearne comes to

Photos from old website

Just some photos from the old website. The main repository for club photos over the

Tralee Triathlon Club & Fergus Foley
Tralee Triathlon Club Lecture Series

Fergus Foley – Injury Prevention Great start to our lecture series with our club sponsor

Beginner Sprint Member Profile

Me ? Do a Triathlon ? Read his story …. This time last year it had

Try-A-Tri Member Profile

Me Do a Triathlon? Yes I did! Read her story here…. My first experience of