Tri Leader course, Mallow – open to all

The Tri Leader course to be held on 10th Feb in Mallow, is now open to all. Previously it was to be a women’s only course.

The link to the previous post is here

There are a number of spots available so if anyone is interested please contact education@triathlonireland.com to reserve a place.

Wed Run - 31st Jan

Weather looks to be cold but dry for tomorrow’s club run. Session is straight forward enough, tempo time creeping up a little again. Run will be 7, 6, 5, 4, 3 min at tempo 50% recovery. Usual arrangements, meet at the car park on the city side of the Straight road at 6:30pm. Come ready to run. Alternatively meet at the roundabout inside the Business and Technology Park on the Model Farm Road at about 6:50pm.
For any new members or people who haven’t been before, the session is suitable for all levels as the tempo is run on a 1km loop so no one gets dropped, the groups is typically spread over the full km, with the slower runners busting a gut to avoid being lapped and the faster ones doing the same to try to lap as many as they can, all good fun. Try to wear some bright gear or some kind of light.

Session

Easy run from Straight Road via walkway to Business Park on the Model Farm Road

6 x 60m strides
7m tempo, 3.5m rec
6m tempo, 3m rec
5m tempo, 2.5m rec
4m tempo, 2m rec
3m tempo

Easy run back to Straight Road via Farranlea

Sunday spin 28th Jan

Another mild sunday morning, temperatures around 11C, WSW breeze again, some rain expected but doesn’t look as bad as last Sunday. The proposed route heads for Kinsale via Carrigaline & Belgooly and returning home via Innishannon and Crossbarry. Longer riders take in Ballinadee and a climb up begleys forge. Option to shorten by coming straight up out of Kinsale to Halfway.
Leaving city hall at 9am.
Coffee stop Innishannon? (60k mark – there’s a cafe called the Found Out Cafe – anyone tried it?)

80k with 952m climbing

https://ridewithgps.com/routes/26746338

91k with 1000m climbing

https://ridewithgps.com/routes/26775727

Wednesday Run 24th January

Tonight’s strong winds should have died off by tomorrow evening, just a chance of some showers, should be significantly better than last week.  Session is straight forward enough, with the time at tempo creeping up a little.  Session is 2 x 5 minutes, 2 x 4 minutes and 2 x 3 minutes, with half the tempo time as recovery.  Usual arrangements, meet at the car park on the city side of the Straight road at 6:30pm.  Come ready to run.  Alternatively meet at the roundabout inside the Business and Technology Park on the Model Farm Road at about 6:50pm.  I know we say it every week but for any new members or people who haven’t been before, the session is suitable for all levels as the tempo is run on a 1km loop so no one gets dropped, the groups is typically spread over the full km, with the slower runners busting a gut to avoid being lapped and the faster ones doing the same to try to lap as many as they can, all good fun.  Try to wear some bright gear or some kind of light.

Session

Easy run from Straight Road via walkway to Business Park on the Model Farm Road

6 x 60m strides

2 x 5 minutes with 2.5 minutes recovery jog

2 x 4 minutes with 2 minute recovery

2 x 3 minutes with 90s recovery

Easy run back to Straight Road via Farranlea

CTC Meet and Greet Friday 2nd Feb (Introduction to the Club and Triathlon)

Cork Tri Club are hosting a “Meet and Greet” evening in the Clayton Hotel, Lapps Quay Cork (formerly the Clarion Hotel) on Friday 2nd Feb at 8:00pm. Club members will give an introduction to the sport of triathlon, description of the different length events and the training necessary to compete. There will also be information on Cork Tri club, our current and future training activities as well as the social events planned.
We will be introducing our beginner cycling training, intended to get people up to speed, to join the main group cycle. Along with this, our pool session, and running sessions, culminate in our “Stop ‘n Go” Tri-a-Try in May.

Light refreshments will be provided and there will be a raffle for some attractive spot prizes. So if you have an interest in getting involved with triathlon as a sport and more specifically with CTC please come along and hear what’s on offer.

https://www.facebook.com/events/140092033352009/

Sunday cycle 21st Jan

A balmy 12C in the morning, however strong WSW winds with rain expected. We’ll try harness the winds to push us home, so the proposed routes will require a bit of work into a strong headwind. Frequent rollups to share the load.
Proposed routes, thanks to Catherine Redmond:
Long: Coachford Macroom Toonsbridge Capeen Bealnablath Aherla
86km with 680m elevation
Medium Coachford WindyGap Cloughduv Aherla
60km with 500m elevation
Coffee stop in Ballincollig – bring a snack…
Leaving city hall at 9am.

Wednesday Run January 17th

Start with a weather warning for tomorrow night.  There are multiple warnings out from Met Eireann, please look at Facebook before heading out tomorrow night if it looks in anyway dangerous we will cancel.  Reasons for cancelling would include very stormy conditions or snow/ice on the ground.  On the basis that we always get the best of the weather in Cork we will plan for a good session.  The session will be 5 minutes at tempo, 4 x three minutes and another 5 minutes.  Meet at the usual time of 6:30pm at the car park at the city end of the Straight Road, come ready to run, alternatively head directly to the Business and Technology Park on the Model Farm Road meet at the first roundabout by the entrance to Boston Scientific at 7:50pm.  For any new members, the session is suited to runners at all levels, we run laps of a 1km loop so nobody gets dropped and there are runners distributed all across the loop.  Also for the fitter runners they are not in anyway held back.

Session

Easy run from Straight Road to Business Park

6 x 60m Strides

5 minutes at tempo with 2.5 minute recovery jog

4 x 3 minutes  with 90s recovery

5 minutes at tempo

Easy run back to Straight Road via Farranlea

Sunday Cycle, 14 Jan

Forecast is cool but dry for tomorrow.  Doesn’t look like there will be frost but keep an eye out, just in case.

Suggested route is 78km long with 785m climbing.  There are a number of options for cutting this shorter.

Leaving City Hall @ 9am.

Wednesday Run January 10th

From reports Catherine and Brid gave the group a not so easy post Christmas reintroduction.  Back to the Business Park this week for the tempo session.  For anyone looking at doing a Spring duathlon season they might consider upping the intensity slightly for about half of the tempo runs pushing towards hard.  Session is straightforward at 3 x 3 minutes and 3 x 4 minutes with the recovery at 50% of the tempo.  Usual arrangements, meet at the car park at the city end of the Straight Road at 6:30pm, ready to run.  Alternatively go directly to the Business and Technology Park on the Model Farm Road for about 6:50pm.  For any new members this session suits all standards as the main set is done on a loop in the business park and nobody gets dropped.  The group gets spread out around the loop so its actually difficult to say where anyone is in the pecking order.

Session

Easy run from the Straight Road to the Business Park

6 x 60m strides

3 x 3 minutes at tempo with 90s recovery

3 x 4 minutes at tempo with 2 minute recovery

Cool down run back to the Straight Road via Farranlea Park

Club Gear Order – Fri 12th Jan

Lorna will be making a final cycling gear order on Friday the 12th January.

The order will for the following:

Short sleeved cycling jerseys. €49
Bib shorts. €65
Cycling jackets. €109
Please contact Lorna on lorna_wolfe@hotmail.com to put in an order.
The order will be delivered to the Edge Sports, and Lorna will inform each person when it arrives.
People can then pay & collect the items from the Edge.