Trisuits - Last chance to TRI

Katie will be at Highfield Rugby club next Monday 6th March @ 8:15pm, if anybody wants to try on a trisuit.

 

This will be your LAST chance to try them on for size, as Katie will be placing the order Monday evening.

We CANNOT guarantee that we will have a trisuit available for you if you do not place an order.

A link to the design is here: Orca Trisuits

Wednesday Run March 1st

The weather looks like it might be a little dodgy tomorrow evening so wrap up well for the possible worst. Very straightforward session with longer times at tempo and reduced recovery.  The last 6 minute block should be done at a higher pace, getting on for hard rather than tempo.  As a guide the tempo blocks should be at about your 10km race pace and the hard at about your 5km race pace.  Lots of new members have been turning up to the recent sessions hope we can continue that great to see so many new faces.  Meet at the usual time of 6:30pm at the car park at the city end of the Straight Road (city side of the Kingsley Hotel).  Arrive on time and ready to run, we don’t delay and leave pretty much on time.  For anyone who wants to skip the 3.5km warm-up run we get to the Business and Technology Park on the Model Farm Road at about 6:50-6:55pm, we start from the first roundabout just a 100m or so inside the front entrance.  The main session is run on a 1km loop circuit so no one gets left behind.

Session

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

6 x 60m strides

10 minute tempo with 4 minute recovery jog

8 minutes tempo with 3 minute recovery jog

6 minutes tempo/hard

Easy run back to Straight Road via Farranlea

Club Gear @ Turbo in Highfield

Katie Hickson will be at Highfield Rugby Club after the turbo session on Monday evening, if anybody would like to try on some club gear.

Sunday Cycle 26th Feb (featuring a beginner cycle)

Numbers for the Sunday cycle may be down on previous weeks, as there will be a good few regulars in Kenmare.

For those luck enough to be in CORK for the weekend, Paul Harrington has proposed the following:

Beginner: https://ridewithgps.com/routes/19183962 just shy of 50k, with 550m of climbing

Not beginner: https://ridewithgps.com/routes/19183940 76k with 1189m climbing

It will be warming up at about 10c, but there may be a drop of rain, so bring wet weather gear.

Wednesday Run February 22nd

Going to push the minutes at tempo up just a little.  The weather looks a little iffy for tomorrow night but not too bad, so hopefully our numbers will hold up.  Meet at the usual time of 6:30pm at the car park at the City end of the Straight Road.  As usual beginners more than welcome.  The easy run before the tempo session as about 3.5km then the tempo session itself is run on a 1km loop so no one gets left behind.  For anyone who does not want to do the initial 3.5k we get to the Business and Technology Park on the Model Farm Road at about 6:50-655pm.  Come ready to run as we leave pretty punctually.

This week’s session

Easy run from Straight Road to Model Farm Road Business Park

6 x 60m strides

2 x 6 minutes tempo with 3 minute recovery jog

2 x 3 minutes tempo 90s recovery jog

2 x 2 minutes tempo with 1 minute recovery

Club Trisuits

Time to start thinking about racing gear. Katie will be ordering trisuits next Monday 27th March 2017. She will be at the club run this Wednesday ( pre and post run) and in Brookfield before Mike Peterson’s class on Thursday (from 5.30) if people want to try samples for sizing. Katie will also be at the training weekend in Kenmare if it suits some people to try the samples over the weekend. The suits cost €100 with a subsidy from the club.

You CANNOT pay through the CTC website. Please contact Katie with orders/questions ktbchickson@yahoo.co.uk

A link to the design is here:

Orca Trisuits

Kenmare - Last day to Register

Today is the last day to register for the Kenmare training weekend. Make sure you are not disappointed.

Katie Hickson will be bringing some club gear, for people to try on, if they are looking to know their size.

For the newer members, just ask around for Katie, or email her on ktbchickson@yahoo.co.uk if you want to let her know to look out for you.

 

Register here:

http://www.corktri.com/event-registration/?ee=433

 

 

 

Sunday Cycle, Feb 19

Reasonably mild tomorrow with a WNW breeze to contend with.  Showers are not due until later in the day.

Suggested routes are:

Short – 58km with 448m climbing

Not Short – 85km with 684m climbing

Leaving City Hall @ 9am.

Wednesday Run February 15th

Just for a change of format we will have a pyramid session this week starting at 1 minute and working up to 4 minutes at tempo and then back down again.  Recovery is half the tempo time.  Usual format, meeting at the car park at the city end of the straight road at 6:30pm, easy run to the Business and Technology Park on the Model Farm Road, main session then easy run back to the Straight Road via Farranlea.  For anyone who doesn’t want the run over or back, we get to the Business Park at about 6:50 or 6:55pm, you can meet the main group at the first roundabout inside the entrance.  The main set is run on a 1km loop so no one really gets dropped or left behind.  We leave punctually, so come on time, ready to run.

 

Session

Easy run from Straight Road to Business and Technology Park

6 x 60m strides

1 minute tempo, 30s recovery

2 minute tempo, 1 minute recovery

3 minute tempo, 90s recovery

4  minute tempo, 2 minute recovery

3 minute tempo, 90s recovery

2 minute tempo, 1 minute recovery

1 minute tempo, 30s recovery

Easy run back to Straight road via Farranlea

Sunday Cycle with Beginners Cycle, Feb 12

Forecast is not icy tomorrow but it will very cold due to wind chill.  So be sure to wrap up well again.  The wind is going to be a strong ENE. Suggested routes are as follows:

Short – 58km with 431m climbing

Medium – 83km with 634m climbing

Long – 99km with 796m climbing

So fairly flat again this week but the wind on the way out is going to be quite challenging. For the medium and long routes, take note that I’ve bypassed Midelton and so there are a few junctions there that you should familiarise yourselves with.  Coffee in Ballyseedy.  For those going to the group turbo sessions, remember to take it a bit easier tomorrow as there is a threshold test this coming Monday!

The will be a beginner cycle this week also lead by Niamh Kelly.

Leaving City Hall @ 9am.