Sunday Cycle, Apr 30

Looks like some rain and a decent SE breeze on Sunday that will make it feel cool….if you’re not working hard enough.  Might be one last hurrah for the rain gear and leggings!  Paul has been relieved from route planning duties this week so MY suggested routes are as follows:

Short – 60km with 835m climbing

Medium – 72km with 991m climbing

Long – 96km with 1328m climbing

 

STOP & GO ‘TRY A TRI’ & PICNIC

STOP & GO ‘TRY A TRI’ & PICNIC

The Dock Beach, Kinsale

Sun 21-May-17, set-up from 3:30pm – “kick-off” at 4pm

 

Who’s invited – EVERYONE! – from total beginners to more experienced triathletes. This is a social event so all are welcome!  This includes club juniors.

You may wish to just do one element or all three. The choice is yours, as there will be people at each stage to help out and give advice. Every level will be catered for as we will have buddies in place to help beginners and also to give advice to those who are more proficient in triathlons. It’s an opportunity for beginners to become familiar with how a triathlon works, and the social side of Triathlon too.

We are asking existing club members to come to help out on the day and for the social side of things. We’re looking for buddies, people to help in the set-up and take-down and offering their wise words of experience to the newbies! If you can help out, please come down at 3:30pm.

 

How the day will run:

3:30 Set up for organisers, helpers, kayakers

Get started at 4pm

Swim: Prior to getting into the water, there will be a talk on sighting, water safety, drafting, etc. The swim will go out to the pontoon and back which is c. 200 meters. More swimming can be done if required. There will also be experienced kayakers in the water so if you are new to open water swimming rest assured you will be in safe hands.

Transition 1: This will be positioned outside the car park and a talk will be provided on setting up your transition spot, etc.

Cycle: This will go to the 5k mark on the old King of the Hill Cycle route which is out the Dunderrow road. Total 10k but it can be longer if required.

Transition 2: Advice on dismounting with cleats and transition for run.

Run: The route will be out to the bridge, towards Kinsale and back c. 2/3k.

 

Post Tri Picnic:

Some hot food will be supplied so please bring your own salads, desserts, drinks, cakes for organisers, etc.

Please also see Cork TRI Club Facebook for the ‘STOP&GO Try a Tri’ event and join the event if you are going, this will help us get the numbers for food!!

 

 

 

 

 

 

Track Session Wednesday 26th April

So with the season officially kicked off after Joey Hannon at the weekend we will hopefully keep our numbers at the track on the upward trend.  Increase in repetition distance again this this week but with a minor mix of distances.  The session will start with a tempo 800m and then continue with 2 x 1600m.  Usual format for the session with easy jog warm up then dynamic stretch followed by strides and the main set.  So meet at the usual time of 7:00pm at the Sonia O’Sullivan Track in the UCC grounds on the Mardyke.  No St Finbarrs ahead of us this week as they are all off to the County Track and Field Leagues.  Looks like the weather might be a bit cooler than the last few weeks so come prepared.

 

Session

Easy 10-15 minute warm up jog

Dynamic Stretch

Strides

Main Set

800m tempo with 400m jog recovery

2 x 16oom at the same pace as the 800m with 800m recovery jog between

Cool down

Hill Repeats, Apr 25

For anyone interested, there will be a couple of us doing some bike hill repeats on Glen Rd near the airport tomorrow evening.  We’ll be leaving from here @ 6:15pm.  I would advise that you cycle to the meeting point as there won’t be any warm up in advance of the intervals.  You will need a watch to time yourself.

Plan is to attempt at least 5 x 4 mins @ Z5 intensity, recovery on each descent.

All roads will be busy after work so safety will be a huge consideration.  I will be giving a safety briefing at 6:15pm.  Don’t be late.

Sunday Cycle with Beginners cycle, Apr 23

A light SSW breeze is forecast tomorrow with conditions remaining cloudy and cool.  No rain is forecast.  Suggested routes from Paul Harrington again this week.  The beginner’s cycle will be led by Peter Blissett.

Short – 39km with 392m climbing

Medium – 54km with 517m climbing

Long – 86km with 931m climbing

Leaving City Hall @ 9am.

Club TT – Restarting 2nd May

The summer time trials will start again this year in the first week of May.

The first time trial will be held on Tuesday, 2nd May at 7pm sharp.
They will continue to be held every Tuesday until the end of August.
The time trial route will be the usual one in Glounthane.
In June we will start the summer league, where time-trialists will be awarded points based on their performance at the time trials that they compete in over the season.
The first five or six time trials will not count towards league points so you can use these for practice.

If you are new to the club do not be intimidated, just come down and try it out.
It’s not a bike race, you can’t get dropped.
It’s a time trial, so its you against the course.
Its a good way to sharpen up you biking legs for the racing season and a good way meet other club members.
Your times will be recorded, so you can see how you are progressing as the season goes by.
If you want to make it into a brick session there is always somebody going for a run afterwards.

How to get there:
The starting point for the time trial is on the Glounthane road near the Cobh Cross roundabout.
Its between the roundabout and the Ballyseedy Garden Centre.
There is parking on a side road just down from the roundabout.

The time trial route:
The time trial route is an out and back route along the Glounthane road, covering about 13Km in total.
The starting point, as already mentioned, is near the Cobh Cross end of the Glounthane road.
The route heads back along the Glounthane road, in the direction of Cork city, to the roundabout at the end of the road.
The time-trialists will turn at the roundabout and head back again to Cobh Cross.

Timekeepers:
As usual we need three time keepers to take the times.
David Egan will be managing the timekeepers.
Please contact him by email: david.egan1966@gmail.com or
by text: 0879372402 and let him know when you are available to do timekeeping.

The time trials cannot be run without your support so please volunteer to help.

Track Session Wednesday April 19th

Another big group out last week, with the weather looking good for the rest of this week we should have good numbers again tomorrow night.  The session will step up in distance again to 1000m.  Usual format for the evening with a warm up, dynamic stretch, strides and main set.  As usual the session starts at 7:00pm at the Sonia O’Sullivan Track on the UCC grounds at the Mardyke.

Session

Easy 10-15 minute easy warm up jog

Dynamic stretch

6 x strides

4 x 1000m with 600m recovery jog

Easy cool down

 

Women in Sport – Triathlon Ireland

TI have been in contact regarding Women in Sport, and are looking to gather opinions & ideas from Clubs around the country.
Over the next few months TI will be developing a specific Women in Sport Strategy for 2017-2020 as well as developing projects and programmes aimed at women.
They would like to engage with as many clubs and women in clubs as possible over the next few months whether that be via email, at races or at meetings. They would like clubs to nominate a Women’s Lead to be a point of contact. They can be an existing committee member or just a club member who has an interest in women’s development.
The Women’s Lead will be their point of contact for the club so information on new projects, ideas, workshops and seminars would all be sent to them. TI also want them to be engaged in any discussions moving forward about how women want the sport to develop and what areas we can build on and improve on. They will disseminate the information to the club and feed back any suggestions, issues and ideas from the club.

If you have any interest in working with TI on their Women in Sport initiative, please contact admin@corktri.com to let us know.

Hill Repeats, Apr 18

For anyone interested, there will be a couple of us doing some bike hill repeats on Glen Rd near the airport tomorrow evening.  We’ll be leaving from here @ 6:15pm.  I would advise that you cycle to the meeting point as there won’t be any warm up in advance of the intervals.  You will need a watch to time yourself.

Plan is to attempt at least 5 x 4 mins @ Z5 intensity, recovery on each descent.

All roads will be busy after work so safety will be a huge consideration.  I will be giving a safety briefing at 6:15pm.  Don’t be late.

Sunday Cycle, Apr 16

Some rain forecast in the morning with a decent westerly wind.  Temperatures not too bad but will feel colder with the wind.  Make sure to wrap up.  Thanks to Paul Harrington for the routes this week and last.

Three route options as follows:

Short – 47km with 489m climbing

Medium – 57km with 823m climbing

Long – 92km with 1367m climbing

Leaving City Hall @ 9am.