Training



training

All those training with Limerick Triathlon Club must be members, you may be asked to produce your Membership card – so please bring it with you to club organised sessions. If you are not a member, visit our Join Us page for more details. You must also be a member of Triathlon Ireland (TI) for training sessions, this is for insurance purposes.

Details of when, where and further requirements for each session are detailed below. However if you have queries please contact our Training Officer [email protected]

A weekly ‘Whats on this week’ will be posted on the main news stream highlighting any changes or events that are of interest. We will often post ad-hoc training notices to Facebook – this is a public page you do not need to have a Facebook account to view it. Please keep you eye on the news page also on the home page of the site for updates and new sessions.

Swimming

Swim Stroke Correction and Technique

  • When: Monday evening 8-9pm. Begins October – April.
  • Where: UL Arena.
  • Cost/Booking: Pre Payment and booking necessary.
  • Members will be notified by email on how to sign up for these sessions.

Follow on sessions for Monday night swimmers are now available here

About the session: “The objectives of this session are to provide athletes with one on one stroke correction while focusing on drills for technique. It is important to note that mileage is not an objective during this session. Each week will build on the fundamentals of swimming, educating swimmers on why we do certain drills, the importance of them and using these drills in all your swimming sessions. The session will cater for all swimming abilities”.

Lane Swimming

  • When: Mon, Wed, Fri 7-8:30am Coached
  • Where: UL Arena.
  • Cost: Pay at UL reception for a swim.

About the session: “These sessions are for developing swim fitness. A session will typically work in each energy zone and will cumulate to cover approximately 3k. There are opportunities to practice swim technique through use of drills in the warm-up and sub-sets. There is frequently a speed set within each session to work at race pace and to exercise above your anaerobic threshold increasing lactate levels in the blood. Mondays set typically has long intervals( 300/400/500M), Wednesday is an endurance set amd Friday is a Speed set. There are 3- 4 lanes; advanced (e.g. 100m off 1:35/45), intermediate (e.g. 100m off 1:45/50), and slow (e.g. 100m off 1:45/2:00). Due to the numbers participating in these sessions members are expected to give 5secs between each swimmer, pass only when safe, and move into a lane most suitable to their level of ability.”

Open Water Swimming

  • When: Monday 6:30-8pm beginning May 2019
  • Where: O’Brien’s Bridge
  • Cost: Club session no charge. Please bring your Club & TI card for sign-in.
  • Coach: Lead /s: Mark Dempsey

About the session:“ OW specific drills are practiced and race pace intervals are used to simulate race conditions and improve fitness. With large numbers the group will split into smaller packs based on ability. Swimmers must sign-in and out, wear brightly coloured hats, be highly aware of other water users i.e. boats, and stay close to the river bank (right-side up-river and left-side down-river).”

Running

Track/Speed session

  • When: Tuesday 6.30pm
  • Where: UL Track.
  • Cost: Small lights charge.
  • Coach: Lead /s: Joe Chawke Open Session

ParkRun

Biking

Club Cycle

  • When:Saturday 9-12
  • Or: Sunday 10-1pm Parkway SC
  • Club session no charge.
  • Coach: Lead /s: Club members

About the session:“The only objective of this session is to build on your aerobic base. This is a group cycle and a strict cycling ethic is applied helping to ensure people ride safely and enjoyably. Sprinting, and race pace work should be kept to your own individual sessions. With large numbers the group separates into smaller packs dictated by different fixed speeds. Saturday generally covers 100km > 30kph, Sunday 2 to 2.5kph at 25 to 30kph

Intro to cycling.

  • When: Sundays 1000
  • Where: UL East gate Carpark
  • Cost: Club session no charge.
  • Coach/ Lead

About the session:“These sessions aim to improve a beginner cyclist’s bike handling skills and confidence when riding a road bike on their own or in a group.  Group aerobic spin, 1.5 to 2 hours steady pace, No one will be left behind.”

Summer Cycle

  • When:  Wednesdays
  • Time   6:00 Pm (  for the Month of April )
  •               6:30 PM ( from May to September)
  • From  May to september 6:30 PM
  • Starting point  Herberts Pub – Nenagh Road.
  • To  Nenagh & Back
  • Club session no charge.
  • Coach: Lead /s: Club members

About the session:

Our 2019  Wednesday night cycles will be returning from next week, starting on the 3rd April and running through to the first weekend in September or so.

As discussed in the AGM, and based on a safety decision we are moving the old route from the Hub and starting instead from Herbert’s Pub on the old Dublin road. The route for now will be out to the first Nenagh round about and back. We plan to start at 6pm sharp through the month of April and move it then to 6:30pm once the evenings get a bit longer.

As before there will be 2-4 groups based on numbers and they will go off a few minutes apart, with the faster group going first. It would be good to use this change of venue to get the spin back to what it should be, which is a hard group spin for a couple of hours to work the time trial legs, rather than the bike race type of spin it had become in recent years. So the more that can support the spin the better.

 

Tri Specific sessions

Tri & Aquathon Specific Sessions.

  • TBC
  • Cost: Club session no charge.
  • Coach:

About the session:“Turbos and runners will be required for these sessions. A super-sprint (~350m swim, 12-15min bike, 2-4k run) style training session is used following an adequate warm-up to simulate race conditions and practice in race pace zones.”

Limerick Cycling Club & Nenagh Cycling Club Road Race Series.

  • When: Tues and Thurs 6:30-8pm respectively (April-Aug).
  • Meet at Gooig for sign-on.
  • Cost: Pay. Cycling Ireland Insurance Required.
  • Coach: No coach.

About the session:“These bike races cover 37K from Gooig to Nenagh Roundabout returning and finishing up-hill just before entering Birdhill Village. With the possible introduction of a draft legal super series to triathlon in Ireland these sessions are key to hitting the right racing energy zones and riding in a group improving bike handling skills. The opportunity to run-off the bike is available if you park and run safely on the old Dublin road out of Birdhill. Contact either cycling club for more info.”