Warm Weather Training week, Mar 17th- 24th

CTC_Logo_200_200Just a reminder that there are still spaces available on this training week in the Algarve in March.  CTC members and non-members alike are welcome to avail of the discount made available to the club.  Non-training partners are also welcome to attend and can enjoy the food, facilities and local area whilst the other half is training.

This triathlon camp provide excellent training for beginners right through to top end athletes. There will be different groups for each ability level to ensure that everyone can get the most out of the week. The accommodation is in 5-star apartments with all food provided.  Coaching will be provided to small groups and video analysis will also be provided.  Further details on training and coaching specifics and what a sample training week entails can be found here.

Return flights from Cork to Faro have come down to €135 currently with Ryanair.  Free transfers are provided to and from the airport.

You can now book this training week on the Tri Training Harder booking page

Select March 17th 2016 on the calendar and then specify 1 adult if you’re booking for just yourself.

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Next you will be provided with a list of optional extras, one of these being bike rental.  Please specify here if you need bike rental.
On the following page you supply your details and have the opportunity to enter a voucher code.  The voucher code enables you to avail of our discount.

The code is: CORK2016

The basic price excluding optional extras and after the discount should be £569.93.
Once you’ve booked, please email webmaster@corktri.com so I can keep a tally on the numbers.  Feel free to email if you have any questions also.

Wednesday Run February 10th

Girl_run_toonHopefully we can keep the big numbers coming to the run sessions.  With any luck the weather might be a bit more forgiving than in recent days.  Slightly different set this week.  Long tempo bit at the beginning then some hard intervals.  Meet at the usual time; 6:30pm at the car park opposite the old Crow’s Nest Pub, ready to run.

Session

Easy run from Crow’s Nest to Business Park on the Model Farm Road

6 x 60m Strides

10 minute tempo with 2 min easy jog recovery

3 x 2 minute hard with 1 minute recovery

6 minute tempo

Easy run back to the Straight Road

Sunday cycle, Feb 7

12039565_903467206396044_3540691929157600668_nThe ‘character building’ weather continues. For Sunday it looks like we’re guaranteed rain, wind and cold temperatures. Now a combo like that might deter some gentler souls, but if you’re still considering heading out then we’ll suggest two routes.  The shorter route is pretty similar to last week’s one due to the constancy of that westerly wind.  Note that the return route is not along the main road.  People may choose to stick with the smoother main road home, though some will prefer the lack of cars on back roads.  The longer route first heads up towards Donoughmore before turning back towards Coachford and then joining back in with the shorter route.  Given the forecasted weather, it’s advisable to check the condition of your brakes, lower tyre pressures a smidge and dig out the rain cape and mud guards before tomorrow.

Please note that this week we will incorporate a beginner’s cycle lead by Catherine Redmond and John Cunningham,

 

Leaving City Hall @9am.

Club Gear

CTC_Logo_200_200I’ve had to temporarily disable the ability to purchase club gear on the website due to software issues.  Hope to have this back up as soon as possible.  No existing orders have been affected.

Wednesday Run February 3rd

Girl_run_toonA bit too far out to predict the weather for Wednesday evening at this stage but we have been getting great numbers regardless of the weather.  Fairly straightforward session this week, tempo should be going up a little at this stage and getting towards “hard”.  Change of leader this week as Katie Hickson will lead out the session as “you know who” is away for a few days.  Meet at the usual time of 6:30pm at the car park opposite the old Crow’s Nest pub at the city side of the Straight Road.  Be ready to run.

Session

Easy run to the Business Park on the Model Farm Road

6 x 60m strides

2 x 5 minutes tempo with 2 min recovery

2 x 4 minutes tempo with 90s recovery

2 x 2 minutes tempo with 1 min recovery

Easy run back to the Straight Road

Sunday Cycle, Jan 31st

12039565_903467206396044_3540691929157600668_nTemperatures are due to pick up again on Sunday after a dip on Saturday.  Our regular companion, wind, is due to show up again.  A stiff westerly is forecast with speeds picking up towards lunchtime.  There might be a shower or two but nothing torrential.

After some consecutive weeks of hilly terrain, this week we’re going to ease off a little on the altimeter use this week.  The shorter route for this week has less than half of the climbing of last week, similarly the with the longer route.  Effort levels should be kept up to the usual standard so you should expect a higher average speed than last week.

Due to more flat riding this week it’s a good time to revisit group riding and rollup etiquette.  We’ll go through the basics again before setting of on Sunday so people can practise on their spin.  Suggested groups of 6-10 will be formed based on preferred pace.

Those interested in bike racing should be on time to head out with the front group as they will be working on sprints and other race specific skills.

Leaving from City Hall @ 9am.

Meet and Greet Night Clarion Hotel 8:00pm Friday 29th January

ClarionFor the Meet and Greet Night in the Clarion this Friday it would be really useful if as many of our existing members of the club as possible could come along.  The format will be as other years with a presentation on triathlon in general and CTC specifically.  An awful of the information for newcomers comes from chatting with existing members on their experiences both of the sport and Cork Tri.  If members could come a little before the official start at 8:00pm and hang around for a chat after that would be great.  As usual there will be tea and bickies.

Wednesday Run January 27th

Girl_run_toonLooks like there is a strong possibility of a break in the weather tomorrow evening and we won’t have to run through a deluge.  The session is straight forward enough descending from 6 min right through to 1 min with 90s intervals between.  Meet at the usual time 6:30pm at the car park opposite the Crow’s Nest Pub.  Be great if as many as possible can bring hi-viz and torches, we will be missing Ann Payne.  Again for any prospective beginners the main session is run on a 1km loop so no one gets dropped.

Session

Easy jog from Crow’s Nest to Business Park on the Model Farm Road

6 x 60m strides

6min tempo, 90s jog

5min tempo, 90s jog

4min tempo, 90s jog

3min tempo, 90s jog

2min tempo, 90s jog

1min tempo, 90s jog

Easy run back to Straight Road

 

Cork Tri “Meet and Greet” Evening Friday 29th January at the Clarion Hotel

CTC Blue OLCork Tri Club will be holding an information evening on Friday 29th of January at 8:00pm in the Clarion Hotel.  There will be general overview of the sport of triathlon, the different distances, equipment needed and training.  The club will make a presentation on all of the clubs activities, outline the training times and give information on the club races and the social side of the club.  Anyone interested in starting out in the sport should come along and chat to some of the members and see what is involved.  The club currently has members at all levels from absolute beginners right the way up to elite racers.  For anyone thinking of doing a triathlon for the first time the earlier the training starts the better.

Sunday cycle, Jan 24th

12039565_903467206396044_3540691929157600668_nA strong southerly wind is forecast this Sunday with the likelihood of some showers also.  Here are two suggested routes that should suit most of our needs.  The shorter route comes in at just over 70km.  The longer route covers about 90km.  People looking for an even shorter route could head straight to Kinsale from Inishannon and chip off a few more km that way.  Both these routes are reasonably hilly and the spin out into the wind is likely to be challenging.  However the distances have been tapered to be manageable, so keep a steady effort on the way out without exhausting yourselves, and then keep that same steady effort (not speed!) on the way home with the wind at yer backs.  Most likely coffee stop would be in Bishopstown on the way home, but people can judge best themselves on the morning.  This weekend there will also be a beginner cycle, leading the beginner cycle this week are Ger O’Donnell and Niamh Kelly.  The beginners will use an even shorter route to Kinsale, turning right before Inishannon towards Dunderrow.  This route is about 60km and can be seen here.

We’ve been encouraged by the huge turnouts in the last few weeks, in spite of inclement weather. Large groups can be harder to coordinate and focus on road safety can lapse.  Thankfully we’ve had no incidents to speak of, but it’s probably a good time to reiterate a few points of etiquette that often go unspoken on these spins.  Everyone should…

  • Bring appropriate attire for conditions on that day.
  • Bring enough food and water to cover the specified distance.
  • Bring a pump, spare tube(s) and tyre levers and know how to use them.
  • Adhere to the rules of the road.  A key point here is riding no more than two abreast.
  • ‘Call the holes’.  When riding in a group it’s vital that dangerous obstacles on the road are communicated clearly and in time.  Less dangerous obstacles can be signalled with the hand.
  • Study the suggested routes.  Obviously, the routes are just suggestions not dictats. It’s just that we’ve found through experience that having a plan in place beforehand minimises confusion and wasted time on a Sunday morning.  Splits in groups can form and punctures, pitstops, etc can dettach people from groups.  Accepting that, it’s important that everyone knows the route before setting off.  Effort is made to keep the routes interesting and challenging each week.
  • Have a laugh!  Whether you’re interested in a steady spin and a chat or hammering out sprint efforts in preparation for bike racing, there will be someone else with a similar interest in the group. Enjoy it and at the end we all get to have a coffee together and compare groupsets 😉

Leaving City Hall @ 9am.