Sunday Cycle April 20th

Commonwealth Games triathlon held on Beach Road, St Kilda.An opportunity to work off any excess chocolate consumption.  Trying a different route this week, out through Glanmire on to the old Fermoy road turning before Rathcormac on to the R626 heading back towards Midleton, taking a backroad to Carrigtohill.  An opportunity for those that need it for a coffee in the Garden Centre in Ballyseedy.  The route shows on Map my Run as 60km but it is actually about 67km as I had to finish the map before Dunkettle.  (for some reason MmR thinks you cannot get back on the main N25 from the old road).  Usual meeting time and place; 9:00am at City Hall as in recent weeks we can split up into groups of different pace before we set out, although probably none as fast as the group in the picture.  Great numbers coming out for the last few weeks, lets keep it up.

Route details: http://www.mapmyrun.com/routes/view/394844966

Saturday cycle, 19 Apr

Cycle_toonHope everyone has been getting out training in the fine weather.  Forecast looks good until Sunday.  Slight easterly wind forecast.  Suggesting the following route:

http://ridewithgps.com/routes/4470346

Aiming to up the distance a little this Saturday.  Two moderate drags and a nice flat section all the way home on the main road (with the wind).  Something for everyone!

Leaving City Hall @ 8am.

Track Session Wednesday 16th April

Aerial_trackTrack session this week is back to kilometre repeats run at 10km pace.  Finish off with one 400m hard.  90sec rest between the kms.  Meet at 7:00pm on the track on the Mardyke.

Warm-up

Dynamic stretch

Strides 6 x 60m building through the last 3

Main Set

3 x 1000m at 10km race pace, 90s rest between kms

1 x 400m

Cool down

 

Core Fitness with Mike Peterson

S&CThe current set of core fitness classes finishes up this Thursday.Mike is willing to run another set if there are enough people interested. The next  set of 6 Strength and Conditioning classes would start from Thursday April 24th.  As usual contact Mike directly at mikejohnpeterson@gmail.com or 087 6355102

Classes are €30 for a set of 6

Monday Cycle, 14 Apr

And the hills go on…

We’re sticking with the format that’s been used for the last 3 weeks; easy spin out to Kilumney as warmup, then using this hill for repeats, before an easy spin home to flush out the legs.

Tomorrow we’ll add a little progression onto last week’s.  Individuals can tackle as much as they’re comfortable with.

 

 

 

The plan is as follows:

  • 3 mins TEMPO, recover on descent.
  • 4 x (6 mins TEMPO, recover on descent)
  • 3 mins TEMPO, recover on descent.
  • 6 x (1 min above THRESHOLD or best effort, recover on descent)

Meeting point is just outside the greyhound track in Curraheen.  Leaving @ 6.30pm sharp.

Sunday Cycle Sunday 13th April

Beginner_Bike

Meet as usual at City Hall at 9:00am.  Putting up three overlapping routes at about 45km, 70km and 80km, we can decide on the morning how we will split.  Short route is out the main Bandon Road to Half Way, back road to Crossbarry and right at the village over the climb to Begley’s Forge and down to Kilumney.  The longer routes have the same start past Crossbarry towards Bandon and just before the climb to Bandon turn right to Crookstown and on to the main Macroom road (N22).  The option between the long and intermediate is: long, take a left over the Windy Gap to Coachford, intermediate, is straight back to Ballincollig..  Windy Gap gives more climbing, Ballincollig offers a flat road for a fast pace line.  Coffee options, for intermediate or short, Ballincollig for the long run Griffins Garden Centre.

Short: http://www.mapmyrun.com/routes/edit/390560784/

Intermediate: http://www.mapmyrun.com/routes/view/389733096

Long: http://www.mapmyrun.com/routes/view/390554384

Friday Run, 11 Apr

Man_RunNice evening for a jog.  For those with the inclination, Barry will be leaving from Harty’s Quay car park @ 6pm.

Saturday Cycle, 12 Apr

Cycle_toonForecast good for tomorrow.  Mainly dry with only a moderate westerly wind.

Suggested route is http://ridewithgps.com/routes/4417311

The full route is 97km with a good few hills.  Very scenic country though ;-)

There’s a shorter option of 85km if you cut out the Windy Gap climb at the end and head directly back to the city from Coachford.  Road surface – mixed.

Coffee/cake in Fitzgerald’s Park after the cycle.

Leaving City Hall @ 8am

Swim Training

This is not a CTC event.  May be of interest to anyone not signed up to one of the CTC swim sessions?

Congratulations!
You have made the big decision to try a triathlon or Swim Event …
So things you should know and think about as you start training for the swimming portion of the triathlon. I would encourage new triathlete’s or anyone doing a Swim Challenge is to start your swimming training early. The main benefits of this will be will be that you will increase your stamina in the water. So many people think if they are in good shape for running and cycling they are also in good shape for swimming this is not the case. Different muscles are used and swimming requires a very different approach to breathing for oxygen intake and of course the actual stroke technique. Ensure you plan your training; we are beginning the swim training programme In Brookfield Leisure Club on Wednesday nights at 9.30 pm.
Please call Avril on 08Avril_Swim7 390 10 30.

 

 

Track Session Wednesday 9th April

AthleticsUCCTrackTrack session this week, main set 400m repeats.  Recommendation on the DTT programme is 6 x 400m, suggestion that those at the front of the group would easily manage 8 x 400m based on the previous sessions.  Target speed is race pace (5km) 200m recovery. Usual time of 7:00pm at the UCC track on the Mardyke.  For those who have not been making tempo or track sessions so far this would be a good place to jump in.

Session

Warm Up

15 minute easy running

Dynamic stretch

6 x 60m strides building pace through the last 3 (4-6)

Main Set

6 x 400m

or

8 x 400m

200m easy jog recovery

Cool Down

15 minute jog