Leisureworld Swim Sessions Oct - Dec 2018

CTC return to the pool for the winter in October.

Tuesday session in Bishopstown will be as follows:
Tuesday 8:45 pm 23/10/2018 – 11/12/2018 Leisureworld, Bishopstown (8 weeks)
Brian Clifford will coach the session.  There may be separate beginner stroke coaching available. This is to be confirmed.
The cost to members is €40.
Register here

Thursday session in Churchfield will be as follows:
Brendan O’ Neill will coach the session.  There will be limited stroke coaching available for those that want it.
Thursday 7am 18/10/2018 – 13/12/2018 Leisureworld, Churchfield (9 weeks)
The cost to members is €45.
Register here

Sunday Cycle 18th Nov

Sunday looks to be sunny and bright with easterly winds. Choice of two routes this week, suggested coffee stop in Ballyseedy.

Depending on numbers we will have a number of groups splitting at city hall by ability.

84km/630m East_Leamlara_WGH_Rathcormac_Midleton

62km/562m East_WGH_Leamlara_Midleton

Group 1: ave pace 22-24km/hr (Ride leader: TBC)
Group 2: ave pace 24-26km/hr (Ride leader: Brendan O’Neill)
Group 3: ave pace 27km+/hr (Ride leader Mark Hartnett)

Leaving City hall @ 9am.
The usual T&Cs apply. CTC Club members only.
All participants must read and comply with our cycling code of conduct.

Out of town - Saturday Spin 24th November

Saturday Spin 24th November (Midleton/Ironman Route)

Advance notice!! On the morning of the Christmas party, we plan to do a Saturday morning club cycle starting in Midleton (@9:30am).

There’ll be two distance options, 90km Ironman route and a shorter 60km route.

Route details and meeting point to follow.

Wednesday Run November 14th

Slight increase in the time at tempo for this week, pushing up to 20 minutes.  Weather is probably going to be a little bit on the damp side but it is Ireland and we’ve been lucky so far.  Meet at the usual time, 6:30pm at the car park on the city end of the Straight Road.  For anyone who wants to go directly to the Business and Technology Park meet at the first roundabout inside at 6:50pm.  Come ready to run.  Please wear either some high viz clothing or some kind of light.

Session

Easy jog from Straight Road to Business Park on the Model Farm Road

6 x 60m strides

2 x 5 minutes at tempo with 2.5 minute recovery jog

2 x 3 minutes at tempo with 1.5 minute recovery

2 x 2 minutes at tempo with 1 minute recovery

Easy run back to Straight Road via Farranlea

Sunday Cycle 11th Nov

Weather might be a little mixed and cooler. Heading westward, some good opportunities to build up speed, especially for those braving the longer route coming back from Kilmichael. Good teamwork required for a safe and enjoyable spin, steady effort. Suggested coffee stop Bitesize in Ballincollig.

Focus: Style & efficiency
Those doing Toms spin class will be familiar with the systems check. Perform this systems check, scanning through the body, throughout the ride and particularly, when you are under pressure as when fatigued, form tends to drop off…just when you need to be as efficient as possible. Go through that mental checklist again and again will help you relax, gain composure and perspective…..and of course cycling style 😉

97km/904m Kilmichael toonsbridge coachford farren
62km/554m crookstown windy gap
Depending on numbers we will have a number of groups splitting at city hall by ability.
Group 1: ave pace 24-26km/hr (Ride leader: Steve Evans)
Group 2: ave pace 27km+/hr (ride leader James Fahey)

Leaving City hall @ 9am.
The usual T&Cs apply. All participants must read and comply with our cycling code of conduct.

Run in the Dark - Marshal Request

The Mark Pollock Trust’s annual fundraising run ‘Run in the Dark’ is taking place on Weds 14th November in Cork city. They’re on the hunt for volunteers to help out on the night from 7pm-11pm in a variety of roles – marshaling, helping out in the bag drop and giving out goody bags – more info on each role is attached. Each volunteer will be given a beanie hat and a goody bag as a token to say thank you. They could really use your help – if you’re free on Weds 14th Nov and would like to volunteer, please email chloe@runinthedark.org

Level 1 Assistant Swimming Teacher Courses

There are two Level 1 Assistant Swimming Teacher courses coming up in Munster.

Can you please circulate this to club members who may be interested. Blended Course costs €375 and the standard costs €450.

An online element must be completed and passed before the Face to Face element in the blended courses.

Please contact admin@corktri.com if you are interested in taking one of these courses.

Wednesday Run 7th November

Holding the time at tempo to 18 minutes for this week.  The numbers are starting to grow with quite a few people either signed up for the Waterford Half Marathon or the Clonakilty Half the following week, so good opportunity for sharpening.  Simple format, two by five minutes, four by 2 minutes.  Usual time, meet at 6:30pm at the car park on the city end of the Straight Road for an easy run via the walkway to the Model Farm Road.  Alternatively meet at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm.  The session is suitable for all levels as we run on a 1km loop so no one gets dropped, the group is usually spread out in smaller sub-groups across the loop.  Try to wear some high viz clothing or a light.  Come ready to run.

Session

Easy run from Straight Road to Business Park

6 x 60m strides

5 minutes at tempo with 2.5 minutes recovery jog

4 x 2 minutes with 1 minute recovery

5 minutes at tempo

Easy run back to Straight Road via Farranlea

CTC Speedsuits

To give our members access to a wider range of high performance race clothing, the club is testing out 2 new speedsuits from VeloTec.

VeloTec specialise in speedsuits and work with elite teams like the KGF track team in the UK, Dan Bigham and also the Boardman testing centre.

Samples of these new suits will be available to check out and try on for size at the club AGM at the Rochestown Park Hotel, on Thursday evening November 8th at 7pm. Cork Tri Club AGM
If there is enough interest and positive feedback, we will look to make these available to order. You can also express interest in comments below or by liking this post.

 

 


(1) Elite Aero Speedsuit (€115 TBC)

A long sleeve speedsuit ideal for time trials and cycling events. Cut slightly shorter in the midriff to support a rider in the aero position and prevent gathering of the material. The longer sleeve offers maximum coverage and aerodynamics. These suits were independently tested against the top brands by Cycle Weekly and came out on top due to excellent aerodynamics and affordability:

 

 

 


(2) Elite Aero Triathlon Suit (€135 TBC)

This is VeloTec’s latest design. It’s a short sleeve triathlon suit offering the best of both worlds. The upper body is the same design as the full speedsuit above offering the same aero dynamic advantage but the bottom half is triathlon specific with a more relaxed cut to support swim and run. The longer sleeves offer additional warmth or sun protection. Ideal for all triathlon distance races.

 

 

 

 

 

Customisation Options (no extra cost):

– Padding: options available for longer and short distances events

– Pockets: both suits can be ordered with or without pockets

Sunday Cycle 4th Nov

Three routes suggested with a little bit of elevation, Bandon/Coachford direction with option of coffee towards the end in Ballingcollig or earlier on in Dripsy. Overcast on sunday morning, temperatures reasonable, winds should have died down, but rain due around 1pm….so no dawdling!

90k/852m Waterfall Crossbarry Bandon Coachford
74k/780m Waterfall Crossbarry Coachford
65k/594m Waterfall-Crossbarry-Crookstown

Depending on numbers we will have a number of groups splitting at city hall by ability.

Group 1: Shorter route: average pace 23-24km/hr
Group 2: Intermediate 1: average pace 24-26km/hr
Group 3: Faster: average pace 27km+/hr

Leaving City hall @ 9am.
The usual T&Cs apply. All participants must read and comply with our cycling code of conduct.