Track Session Wednesday 2nd September (Ice Cream Wednesday?)

Ice_creamLast track session of the season.  In the absence of  a DTT session and the fact that for many this will form part of a taper for the Lost Sheep we will stick to 400s.  The suggestion is, that for anyone doing the LS 4/5 x 400m with 200m easy jog recovery.  For those not doing Kenmare 12 x 400 with 200m recovery.  Also as an added attraction the Social Committee has promised everyone (Including coaches we hope?) ice cream after the session.

Meet at the usual time of 7:00pm at the Sonia O’Sullivan Track in the UCC Grounds on the Mardyke



10-15 min easy jog

Dynamic stretch

5 x 60m strides

Main Set

4-5 x 400m with 200m easy jog


12 x 400m with 200m easy jog

Cool Down

5-10 min easy jog

Lick an ice cream

Countdown to The Lost Sheep

Women's Podium Lost Sheep 2014Picture this: you have just completed a 1.9k swim in the scenic Kenmare Bay. 30k into an 83k bike and you are faced with the small matter of climbing the Healy Pass. You leave the rugged beauty of Kerry behind as you descend along the technical pass into the far reaches of west cork. You know you still have another category 1 climb before returning to Kenmare to complete the race with a challenging 21k run on terrain that is anything but flat. That is why the Lost Sheep is such a fantastic race. It is hard. And yet people come back year after year for more. It is Cork Triathlon Club’s flagship race and although the bike is technically shorter than most middle distance bike courses, what it lacks in distance it makes up for in difficulty. At no point is the bike course flat. It is a loop punctuated by three climbs, the first being the climb between Kenmare and Lauragh, which serves as a warm up to the other two larger ascents, the Healy Pass and finally the Caha Pass. It may also be the most scenic bike course in the country and have the most sheep spectators hence its name. On returning to Kenmare, the 21k run is equally trying. It heads out from the pier on country roads that could be described as undulating to say the least and finishes in the heart of bustling Kenmare town.

This year Cork Triathlon Club is delighted to have the Lost Sheep as a National Series race and as per usual the race has attracted a stellar field. Battling it out to be crowned male and female champion including some of the strongest Irish triathletes currently competing.

In the women’s field, defending champion Aileen Flynn (Piranha Tri club) returns to try and retain her title. Having already qualified for Kona at IM UK, the Lost Sheep will serve as a warm up race in the countdown to the IM World Championships. However, there are some other quality female triathletes in her way, namely Kim Hickey (Pulse Tri club), Maire-Triona Keane (swim/cycle/run and CTC), Marie Boland and Tamara Maxantova (B2R). It is sure to be an interesting fight to the finish.

For the men, Cork Triathlon clubs legendary triathlete Trevor Woods has had to pull out of the race due to injury. Kevin Thornton must go into this race as favourite having finished third pro in the recent Dublin 70.3 as well as being the current Triathlon Ireland Middle Distance champion. Charles Maltha will return to Kenmare to try and defend his 2014 title and uber biker Bryan McCrystal is back again having won this race in 2013. Other notable names include last year’s second place male, Mariusz Olenjniczak (Naas tri club), Mark Nolan, Bernard McCullagh (GoTri Racing), Owen Martin (Setanta Tri club), Noel Kavanagh (Wicklow Tri club) and Timmy Barry (Cork Tri Club).

This year’s field is its usual high standard and with a course as fair and tough as the Lost Sheep, there is no place to hide. Whoever crosses the line first, rightly deserves taking their place on the top podium step.

A big thanks to our 2015 Lost Sheep Sponsors, without whom this race would not be possible: The Edge Sports Shop, Jam Bakery, Udos Choice, Fyffes, Squeezy Sports Nutrition, Vita Coco, Life Proof, Amphibia, Erdinger Weissbrau, Lidl, Whytes Centra, Flahavans and Sports Food Ireland

Winter Gear Order

CTC Trisuit

CTC Trisuit

It is awful to start thinking about this  even before Lost Sheep is over but it’s time to start thinking about wrapping up for the winter on the bike. The most popular winter items are :

-winter cycling jacket €85
-winter cycling bib tights €85
-club hoodie €15
– buff €15
-cycling jersey €55
-casual wool mix top €75
Sizing charts and images available on the website.  Limited sizes in stock. Please contact Katie if you have questiins or want to try a size on
Please order by FRI SEPT 11th 2015.
Please bear in mind orders can take up to 8 weeks to process and a minimum of ten items have to be ordered at any one time.

Strength and Conditioning with Mike Peterson

S&CMike is starting another S&C set on Thurs Sept 10th for 6 weeks, 6pm -7pm Brookfield, €42.  These classes come highly recommended by a number of club members who have had pretty successful seasons.  Some of the triathlon elites call S&C the 4th discipline of triathlon and the one most likely to get neglected by beginners and improvers.  A number of people signed up for the last set of classes in July but for some reason or other missed quite a few of the classes, Mike is prepared to accommodate these people.

Contact Mike directly on 087 6355102 or

Last Aquathon of the Season Thursday 27th August

Dock-Beach-KinsaleLast aquathon of the season on Thursday 27th August from the Dock Beach in Kinsale at 7:15pm.  Note the earlier start time for this one.  This will be a joint event with Kinsale Tri Club.  Anyone not racing who would be willing to help with time keeping and general organisation would be very welcome.  Anyone bringing flasks, bickies or cake for a bit of socializing afterwards would also be welcome with open arms.  As usual the aquathons are open to our junior members.

Well done to John Shaughz and Tadhg O’Leary for keeping this very popular event going over the season.

Track Session Wednesday 26th August

AthleticsUCCTrackGetting into the final round up for the season, this is the second last track session.  This week’s is on the longish side which will suit those preparing for Kenmare, next week people doing the Lost Sheep should be on a taper and only doing a sharpening session.  The session is a pyramid set starting with 400s, with 800s at the peak.  Meet at the usual time of 7:00pm at the Sonia O’Sullivan track in the UCC grounds on the Mardyke.  Anyone looking for a slightly reduced set should maybe replace the 800s with 600s



Warm Up

10-15min easy jog

Dynamic Stretch

5 x 60m strides

Main Set

400m with 100m easy jog recovery

2 x 600m with 200m recovery

2 x 800m with 400m recovery

2 x 600m with 200m recovery

400m with 100m recovery

Cool Down

5-10 minutes easy jog

Final (Fun) Time trial and Social Event Tuesday 25th August

TT_June2_2015The fun time trial.
Before the prize giving we will have a fun time trial at the usual time of 7pm.
This will be a handicapped time trial so if you are coming down to take part please let us know, on the night, your best time for the course. There will be prizes for the fun time trial.  Everyone welcome including non-CTC members who took part during the season
The winners of the time trial League.
Congratulations to the winners of the Time Trial Summer League for 2015.

The men’s winner is A J Murphy. The women’s winner is Catherine Redmond.

The prize for fastest time of the season goes to A J Murphy.
A J’s time of 18min 17s is also a new course record. The old course record was set by Cathal McCarthy and has stood since 2009.

We will have the prize giving for the league on Tuesday night this week, the 25th August at 8 pm in The Elm Tree in Glounthane.

We have ordered finger food which will be served at 8pm.

The evening is a good chance to socialize so come down, even if you do not wish to take part in the time trial

Also there will be a draw from the names of the time keepers and prizes awarded.CTC League Leaderboard – 2015 – CTC Members Filtered – Final Version

Before the prize giving we will have a fun time trial at the usual time of 7pm.
This will be a handicapped time trial so if you are coming down to take part please let us know, on the night, your best time for the course. There will be prizes for the fun time trial.  Everyone welcome including non-CTC members that took part during the season

Sunday Cycle August 16th

Beginner_BikeSunday cycle tomorrow, meet at 9:00am at City Hall, route will be decided on the day.

Lost Sheep Marshals (Help prevent committee collective nervous breakdown)

IMG_7907With the Lost Sheep middle distance race less than 4 weeks away (September 5th) there are just 30 marshals signed up.  While not panicking just yet as we know people leave it until late to actually sign up.  It would really help the race committee get organised if members could sign up as soon as possible.  Sign up is on the club webpage here: This is a great weekend, the club provides accommodation for the weekend in a shared house for Friday and Saturday nights, there is also dinner on Saturday night and a breakfast/lunch voucher for food in Jam during the day. This is close to the last weekend of the season so it is a great fun weekend as well helping the club stage what is one of the great races on the Irish triathlon calendar. On top of the accommodation and food every marshal gets a special long sleeve technical tee shirt, pictured.
If you can try to sign up as soon as possible and make the committee’s job that little bit easier. If anyone can help out on the Friday with putting out signs, transition set up, etc please let Jason Pierce (Chief marshal)  We need about 60 marshals to run a great race.

Time Trial Results August 11th (New Men's Course Record)

Adrian Quinn and AJ Murphy

Adrian Quinn and AJ Murphy




Seventeen time trialers out on the course on a cool but wind free night.  A new men’s course record was set by AJ Murphy breaking Cathal McCarthy’s 2009 record of 18min 24s with a new time of 18min 17s, congratulations to AJ.
The rest of the times as follows:

Name Time
Deirdre Quinlan 27:45
Hilary Creedon 24:52
Ciaran O’Callaghan 21:18
Lorna Wolfe 23:43
Keith Lee 21:50
Adrian Quinn 20:12
Peter Meaney 22:15
Jeff Castles 21:38
Billy Carr 22:59
Ian Murphy 23:05
Steve Evans 22:43
Marc Dalton 21:04
AJ Murphy 18:17
Eoin O’Connell 19:28
John O’Connell 19:31
Matthew Carney (Tandem) 21:01
Mark O’Shea 24:11


No time keepers signed up for the next 2 weeks please contact Dave if you can help.  Next week will be the last competitive TT as usual the last one will be a novelty event with a social gathering and nibbles after.

The time trials cannot be held without your support so please contact David Egan by email or by text: 0879372402 and let him know when you are available to do timekeeping.

Remember, all participants taking part in the time trials are expected to help with the timekeeping at least once during the year.