Leisureworld swim sessions, Jan-Mar 2015

Young_swimYou know the drills!  Tuesday evenings from 8:45pm-9:45pm and Wednesday mornings from 7am-8am are our regular Leisureworld swim slots.  A slight change for this block.  Brian Clifford will be overseeing the Tuesday session as usual, however the Wednesday morning session will be self led and those who sign up are encouraged to follow the Harry Wiltshere club training plan designed for these sessions.  As a result we’re only charging €45 for Wednesday’s session.  On Tuesdays Brendan and Andrew will continue to offer basic stroke coaching instruction to anyone who wants it.  Finally, we’re asking that people don’t register for Tues night sessions and then turn up for the Weds morning sessions.  Once a session is full, it’s full.

Register for Tues session.

Register for Weds session.

Group turbo sessions, Jan - Mar 2015

Cycle_toonWe’re now nearing the end of the current 8 week block and a good number of base miles have already been laid down.  There’s also been a sprinkling of intensity along with pedalling technique advice and cadence work to boost efficiency.  The plan is to continue these sessions after Christmas in a similar format.

The sessions are structured around Harry Wiltshere’s training plan. As we move from the depths of winter into spring, the content will shift up a gear, with more intensity being included gradually and also a brick run being included eventually.

The thinking is to continue with these until the clocks change towards the end of March affording us the best chance of getting in some mileage on dark, wet and cold winter nights and not being confined to the garden shed!

All abilities are welcome.  Plenty time for chat in between the intervals.  Nobody has been dropped on any of the sessions yet, though there were one or two fallers on the first night back in October ;-)

Monday nights from 7pm to 8:30pm in the Highfield RFC hall.  We aim to begin pedalling at 7pm, so it is advised to arrive a few minutes early to allow time to set up.

All that is required is a bike, a turbo trainer and a towel.

The cost is €36 for twelve weeks, starting on Jan 5th 2015.
If interested, please register here.

Sunday Cycle December 21st

Sunday Cycle Group outside club house :-)

Sunday Cycle Group outside club house :-)

Last cycle before Christmas, hopefully the numbers will hold up.  After a couple of weeks going east we will head west and south to Kinsale.  This gives the option of three different distances, long through Ballinadee, intermediate turning at the junction just before Innishannon and for any beginners there is the option of heading for Kinsale from the Half Way roundabout on the shortest route. Meet at the usual time of 9:00am at City Hall.

Saturday cycle, Dec 20

Cycle_toonFeeling the mince pies, yet?  Base layers bulging in places that they shouldn’t? Aiming to keep the eyes on the prize this Saturday with a steady spin out around the Boggeraghs.  A fair bit of climbing, but it’s all gradual, and pretty much downhill all the way from the 60km mark onwards.  Forecast is for sunny skies with a westerly wind to help us home.

Leaving City Hall @ 8:30am

Hot Port Wednesday Run December 17th

RendezvousLast run before Christmas and as is now traditional (we did it last year!) we will hit the Rendezvous for a hot port on the cool down.  Session will be a little shorter but will help discover a love or hatred of hills.  Bring the price(?) of a hot port.

Session

Run to the Industrial Estate on the Model Farm Road

6 x 60m strides

10 min steady (about 2 laps)

4 x 30s hills (hard)

Jog to bottom for recovery

2 minutes recovery after 4th

4 x 30s hills (hard)

Head for the Rendezvous Pub.

This is the last session before Christmas, we’ll skip Christmas Eve.  We will resume on Wednesday 7th January 2015.

Club Christmas Cycle in Aid of Simon (December 14th)

SimonMeet at the usual time of 9:00am at City Hall, hopefully we will get a great turn out for a social cycle and contribute to a great cause.  The planned route is out towards East Cork, the longer spin will head to Castlemartyr and to the coast at Garryvoe.  Depending on numbers there will be at least one shorter option, probably heading into Carrigtohill and taking some of the back roads north of the town and on to Middleton and back to Ballyseedy.  The longer route can be seen here.

Feel free to wear silly hats, decorate your bikes (but if anything falls off, antlers, red noses, etc please stop and pick it up! (Trevor)). Of course we could have multiple stops along the way picking up the antlers, red noses and Christmas trees that have fallen off the SUVs.  The club will buy the coffee and scones at the cafe in Ballyseedy, the Santa hat will be passed around with all collected going to Simon in Cork, the club will also make a significant addition to anything collected.  It is tough to be homeless at any time but particularly at this time of year, Simon’s services are in more demand than ever.

‘Saturday’ cycle this week

Cycle_toonWe’re encouraging all club members to take part in the CTC Christmas cycle for Simon that’s on this Sunday (Dec 14) so there will be no Saturday spin this week.  Hope to see ye on Sunday morning in yer festive finery.

A couple of us will be heading for a trail run on Saturday morning due to the switched schedule.  If interested, email webmaster@corktri.com for details.

Wednesday Run 10th December

runners2Second last run before Christmas, will have the Hot Port Run next week (17th Dec).  Same format as other weeks some small variations.

Session

Easy jog as warm-up to the industrial estate on the Model Farm Road

6 x 60m stride out

7 min tempo, 1 min recovery

6 min tempo, 1 min recovery

5 min tempo, 3min recovery

3 x 2 min tempo with 90s recovery between

Easy jog back to the car park as cool down

Meet at the usual time and place; 6:30pm at the Car Park opposite the Crow’s Nest Pub

Chris Mintern Presented with Southside and District Sports Award

Chris_S&D_AwardChris Minten was presented with the Southside and District Sports Award for November at a function in the Cork International Hotel at Cork Airport on Monday Dec 8th.  The ceremony was attended by representatives of all of the clubs of which Chris is a member, Leevale Athletics Club, Aquablue Cycling, Sunday’s Well Swimming club and Cork Triathlon Club.  The event was also attended by the Lord Mayor of Cork Mary Shields and representatives of the sponsors, Cork International Hotel, RedFM and Gerald McCarthy Trophies.  Great to see triathlon and Chris recognised at this level. Congratulations to Chris from everyone at Cork Tri.  Photograph from Gerard Bonus.

Sunday Cycle with Beginner Option December 7th

BandonSunday cycle this week is out past Bandon on the back road through Crossbarry.  Route goes past Bandon on the Dunmanway Road taking a left just past the IDA Industrial Park on to the main Clonakilty Road.  Depending on the ability and experience of the beginners who turn up there are a number of options for shorter routes, turning at Brinny for Inishannon or just as far as Bandon.  For the longer route coffee option is probably the Chapel Steps Bandon or the other possibility is right in to the Viaduct Inn just outside the City?  These critical decisions can be made on Sunday morning.  Meet at the usual time of 9:00am at City Hall, beginners should try to arrive a little early.  The route can be seen here:  Weather forecast is decidedly dodgy wrap up!