This week – April 28th tp May 5th
A busy week ahead with lots of racing – good luck to everyone at the Nenagh TC North Tipp Sprint and The Great Limerick run – let us know how you do!
Well done to Bryan Nolan who did a fantastic time at Marbella 70.3 on Saturday.
Our 5 Week TT Series kicks off this Wednesday – to help with planning please let us know you are coming by signing up here. You don’t need to be super fast, It’s suitable to all abilities (riders last year took between 29 and 49 minutes to complete 20km) Each rider is set off 1 minute apart, testing themselves against the clock, slower riders will go off first, so everyone will finish at around the same time. It’s a great way to test YOUR cycling, very sociable and there will be prizes for the series.
Swims:
Monday – Aerobic
| W/up | 1 x 100M | Easy FS to loosen out | 10s |
| 800M | 4 x 50M | 25 catch up, 25 swim | 10s |
| 4 x 50M | 25 kick, 25 swim | 10s | |
| Main | 2 x 100M | 10M fast off & into walls | 15s |
| 2200 | |||
| 1 x 400M | Even pace | 30s | |
| 2 x 200M | 20s | ||
| 2 x 100M | 10s | ||
| x2 | |||
| S/down | 3 x 100M | choice EZ |
Wednesday – Threshold
| W/up | 2 x 100M | Loosen out, tech focus | 10s |
| 800 | 2 x 50M | 25 Kick, 25swim | |
| 2 x 50 M | 25 one Arm, 25 swim | ||
| x2 | |||
| Main | 3 x 100M | Progressive | 1:40/1:50/2:05/2:20 |
| 1800 | 2 x 150M | Steady | 2:30/2:50/3:20/3:40 |
| 3 x 100M | Neg Split | ||
| x2 | |||
| 300 | 6 x 50M | Odd Hard, Even EZ | 20s |
| S/down | 2 x 100M | choice EZ |
Friday – Speed work
| W/up | 2 x 100M | Easy to loosen out – Breathe 3/5/7 | 10s |
| 900 | 1 x 100M | Building easy to all out | 15s |
| x 3 | |||
| Main | 2 x 100M | Fast – Max AT | 10s |
| 1700 | 3 x 200M | Even | 20s |
| 4 x 50M | Fast – Max AT | 10s | |
| 2 x 200M | Even | 20s | |
| 2 x 50m | Fast – Max AT | 10s | |
| 1 x 200M | Even | 20s | |
| S/down | 4 x 50M | choice EZ | |
| 200 |