Second post Christmas run, pushing the time at tempo up a little. Quite a few new members have joined the club since the start of the year. For those new members, just to say that the session is suitable for all. There is a relatively easy run from the Straight Road to the Business Park on the Model Farm Road. In the Business Park the tempo session is run on a loop circuit so no one gets dropped, we reassemble for the run back to the Straight Road. Meet at the usual time of 6:30pm at the car park at the city end of the Straight Road. Come ready to run as we don’t hang about after 6:30pm.
Easy run to Business Park on Model Farm Road
6 x 60m strides
5 minutes tempo with 2m 30s recovery jog
3 x 3 minutes tempo with 90s recovery
2 x 2 minutes tempo with 1 minute recovery
Easy run back to Straight Road via Farranlea
Cork Tri Club are hosting a “Meet and Greet” evening in the Clayton Hotel, Lapps Quay Cork (formerly the Clarion Hotel) on Friday January 20th at 8:00pm. Club members will give an introduction to the sport of triathlon, description of the different length events and the training necessary to compete. There will also be information on Cork Tri club, our current and future training activities as well as the social events planned. Light refreshments will be provided and there will be a raffle for some attractive spot prizes. So if you have an interest in getting involved with triathlon as a sport and more specifically with CTC please come along and hear what’s on offer.
Hope people didn’t over indulge over the Christmas break?? Wednesday run session is back. Meet at the usual time of 6:30pm at the car park at the city end of the Straight Road. There were some questions from new members on attending these sessions; the run is suitable for all levels as long as you have some basic level of run fitness. The main part of the run is on a loop circuit so no one gets dropped even though the group does self-sort into smaller groups of equal ability. Stepping the session back a little from the last run before Christmas. For those who wear Garmins (small TV sets) an interesting exercise will be to check the distance run in the first 4 minute segment compared to the last. Come ready to run as we leave pretty promptly on the time.
Easy run from Straight Road to Business Park on the Model Farm Road
6 x 60m strides
4 minutes tempo 2 minutes recovery jog
2 x 2 minutes tempo 1 minute recovery jog
4 x 1 minute tempo 30s recovery jog
4 minutes tempo
Easy jog back to the Straight Road via Farranlea
Race prep starts now… not 4 weeks before your first race in May 😉
There have been a variety of CTC training sessions running throughout the winter already. As we start into 2017, now there is another chance for any members who haven’t been involved thusfar to join in with fellow club mates and kickstart their training. All levels of ability can be catered for and the sooner you start, the more progress you can make.
Currently there are registrations open for the following:
Group Turbo classes – Mondays @ 7pm starting Jan 9th
Swimming sessions in Leisureworld Bishopstown – Tues @ 8:45pm starting Jan 17th
Swimming sessions in Leisureworld Churchfield – Thurs @ 7am starting Jan 19th **full
Don’t forget that their are also weekly runs on a Weds evening and group cycles on a Sunday morning available to club members, without requiring registration.
Douglas Community School is running a Sport Psychology course for coaches, players & athletes. The Psychology of Sports Performance course is designed to assist individual & team coaching and the individual performance of participants by applying mental fitness techniques.
| The course details are:-
Monday 8.00 – 9.30 p.m.
Duration 10 weeks
Start Date 30th January 2017
This course is part of the Adult Education Programme at Douglas Community School and enrolment takes place at the Adult Education Office or on the Enrolment Night – Wednesday 18th January at 7pm – in Douglas Community School.
Phone: (021) 4294208
CTC group turbo sessions start up again on Monday 9th January. For those who completed the last block, this will afford them the opportunity to maintain and build on all the work done before Christmas. For any members who weren’t involved before Christmas, don’t be intimidated. These sessions are designed to work relative to your fitness levels right now. So January is the perfect time to jump back in to the routine and start building for the 2017 season.
All abilities are encouraged to attend. At the start of each training block we begin with a threshold test (optional) which will be used to determine HR/power zones for the remainder of the training block. Advice on executing intervals, the basics of good bike fit, pedaling technique and relevant strength exercises/stretches are covered over the 8 weeks. These sessions will be structured and will progress from week to week. No one is ever going to get dropped!
Sessions will take place Monday nights from 7pm to 8:30pm in the Highfield RFC hall. All that is required is a bike, a turbo trainer and a towel.
The cost is €22 for eleven weeks, starting on Jan 9th 2017.
Last run before the Christmas break, hopefully the numbers will keep up in spite of the party season. Meet at the usual time of 6:30pm at the car park at the city end of the straight road. From there we will head to the Business and Technology Park on the Model Farm Road. Be on time as we leave pretty promptly on 6:30pm.
Easy run from Straight Road to The Business Park
6 x 60m Strides
2 x 5 minutes tempo with 2.5 minute recovery jog
3 minutes tempo with 90s recovery jog
2 minutes tempo with 1 minute recovery jog
3 x 1 minute with 30s recovery jog
Easy run back to Straight Road
Swim Sessions with Gary Mason in Brookfield are set to start on Monday the 9th January. Full details of each of the classes are attached.
The classes will be subsidised by € 5 for each six week set.
To register please e-mail Gary at firstname.lastname@example.org.
Payment of the fees as detailed on the flyer less the €5 subsidy must be paid on the opening night.
Please see flyer:
Dry and a bit milder tomorrow with a moderate southerly wind. Here are three routes to choose from:
Long – 75km with 979m climbing
Medium – 64km with 842m climbing
Short – 50m with 525m climbing
A good bit of climbing in them but the distance has been cut back to compensate. Coffee in Bishopstown at the end.
Leaving City Hall @ 9am.