Next seasons races Half-Ironman:

Time to pick next years club away races where we all enter one of the seasons triathlons. There's plenty to chose from this year -last years were Mullaghmore and Carna. Voting is open till New Years day...Vote for Half-Ironman here (Sprint and Olympic are below -if any events are missing stick a note on the noticeboard):

Next seasons races Olympic:

Time to pick next years club away races where we all enter one of the seasons triathlons. There's plenty to chose from this year -last years were Mullaghmore and Carna. Voting is open till New Years day...Vote for the Olympic event below (Sprints are in the previous post):

Next seasons races

Time to pick next years club away races where we all enter one of the seasons triathlons. There's plenty to chose from this year -last years were Mullaghmore and Carna. Voting is open till New Years day...Starting with the sprints:

Winter Time Trial Results

SOMEONE LEFT BEHIND FINS ON THE NIGHT, CONTACT SHANE TO GET THEM.

First off many thanks to everyone who took part and helped with the time trial, Cecilia, Phelim, Siobhain, Ronan, Greg and Sean in particular. The format worked well and I think most of the 35 swimmers enjoyed taking part. Was good for the less experienced swimmers to try to tackle their nerves and get a race under their belt and for the other swimmers a chance to benchmark their progress and try out new preparations etc.

L-R: Lisa Dunne, Cecilia McGuinness, Lynsey Dunne
Mark Capillitan, Neil Walton, Shane O'Doherty

Congratulations to the winners in male and female categories.
Cecilia McGuinness, Lynsey Dunne and Lisa Dunne in that order for the ladies, Shane O'Doherty, Neil Walton and Mark Capillitan in that order in the mens. A presentation of prizes wasn't ready for last night but will happen at a later date. The real challenge was however taking on one's own time. We hope to run this again early in the new year, numbers will be limited to 35 which worked well last night, details will be on the blog. Here are the results, we didn't have the capability to reliably take fractions of a second so you won't see them there. You can see how close some of the results were, so the small details really do have a big effect. We also have 50m splits for all swimmers which will follow.

POSN	Name	Time mm:ss
1	Shane O'Doherty	05:22.00
2	Neil Walton	05:27.00
3	Mark Capillitan	05:33.00
4	Matt Mcgarrigle	05:42.00
5	Cecilia McGuinness	06:15.00
6	Ronan McNamara	06:16.00
7	Alan Shaw	06:17.00
8	Lynsey Dunne	06:33.00
9	Lisa Dunne	06:35.00
10	Kevin O'Donnell	06:40.00
11	Martha VDM	06:52.00
12	brian reilly	06:59.00
13	Eamonn McAndrew	07:00.00
14	Padraig Hanly	07:02.00
15	Sandra Deery	07:08.00
16	John Hanley	07:14.00
16	Jana Dresse	07:14.00
16	Leo Donlon	07:14.00
17	Brian Gill	07:38.00
18	Gwen Hunter	07:52.00
19	John Elliot	08:03.00
20	Noel Keavney	08:07.00
21	Brian Sexton	08:08.00
22	Keiran Coleman	08:16.00
23	Bernice Walton	09:02.00
24	Anthony Blake	09:09.00
25	David Smith	09:27.00
26	Kate hawney	09:35.00
27	Aidan Carty	09:50.00
28	Tom Forde	10:18.00
29	Maureen Laffey	14:22.00

Club Meeting Tomorrow (before race)

Decembers club meeting takes place tomorrow night, Tues Dec 14th from 8 p.m. to 9 p.m at the Sports Complex. It will be a prompt finish in order to accommodate the swimming time trial event which takes place afterwards. New members and input welcome.

The agenda is:

1. Minutes from the last meeting
2. Matters Arising
3. Correspondance
4. Coaching Training Camp
5. 2011 Event Committee Updates
6. Club Goals/strategic plan for 2011
7. Women's Officer ratification
8. Treasurer's Report/pay pal update
9. Tri Irl Coaching courses/hours
10. AOB

Remaining Swim Sessions & Tues Time Trial, 9pm Tues Sports Complex

Time trial is on tues in the sports complex.
Registration, lane draw etc starts at 9pm sharp.
Anyone taking part should have got an email with all the information in it.
Plenty of room in spectator area for anyone who'd like to come along and watch/support.

Remaining swim sessions are weds 15th Dec and Fri 17th Dec.
Keep an eye on the blog for details of next term and enrolment.

For more information contact shane_odoherty@yahoo.co.uk

Swim Sessions During Icy/Snowy Weather

The pool sessions will continue to run during the bad weather, don't take any silly risks to make it to them however. Coaches will do their best to make all of them, if they can't make it and you're there the pool time is still available to use.
Safe driving

Metalman Swim Series Winter Time Trial

We've had loads of interest in the TT with high uptake and only a few places remaining.
Going to set sunday night as the close off for entries so if you're planning on doing it make sure to contact shane_odoherty@yahoo.co.uk to reserve your place. We've got a nice cross section of abilities from faster swimmers shaving a few seconds off to less experienced swimmers hoping to finish the right side of the 12 min cut off.

Everyone taking part will get an information email soon which will have tips on preparation leading up to the swim and on the day too.

If there are any club members not taking part who would like to help with time keeping etc please get in touch with Shane.

Congratulations to Sinead & Adrian O'Connor

Congratulations go to Sinead and Adrian O'Connor with the arrival of baby Finn who weighed in at a very healthy 8lbs on Friday. We look forward to seeing him on his tricycle with a set of aero bars in the near future! We wish active club member Adrian, who's always generous with his time for the club, the best of luck and hopefully some sleep too.

Metalman Swim Series Winter Challenge

First off, it's not in the sea!

We're going to run a time trial pool event on Tuesday 14th December in the sports complex pool. The distance is 400m which is 16 lengths. This is a standard swim distance and good for evaluating medium distance swimming (ie 750 & 1500m events). It will be at 9:50pm, we can't get any other times unfortunately.

The event will place 2 swimmers per lane meaning there won't be any crowding. There will be a timing judge per lane, responsible for couting lengths and timing each swimmer. We hope to take at least one split per swimmer also.

This event will allow people check their progress and effectiveness of their training programs. Unlike the other disciplines this is difficult unless swimming masters events. Experienced swimmers can work on pacing etc with less experienced swimmers being able to race for the first time and get used to race preparation, dealing with nerves etc.

There will be a 12 min cut off for the 400m which is for logistics reasons (pool time)

This event is aimed at our intermediate and advanced swimmers as it's too early for our beginners for now. We will run something in the new year for them, for now we need them to continue working on the basics.

There will be trophies given on the night in mens and womens categories.
No cash or other prizes since we want to keep this as simple as possible.
Everyone taking part is encouraged to bring along some support, there's lots of room in the public viewing area.

There will be a small fee of €6, payable on the night, to take part to cover the pool rental and prizes.

Places are limited and only open to Sligo Triathlon Club Members. To reserve your place or if you have any questions email shane_odoherty@yahoo.co.uk , places will be assigned first come first serve so don't delay. You don't need to be taking part in the club swim sessions to take part.

Important Notice: Club Membership Cards

Sligo Triathlon Membership cards are currently being put together. We need a photograph of each member. Please email a small "passport" style photo to reidscot@gmail.com

as soon as possible as we'd like to get this up and running quickly.

Photographic membership cards are required to avail of certain discounts arranged through Sligo Triathlon Club. For example the €4 swim sessions at the complex. If you do not show photographic membership proof you will be charged the full €6.

There is no charge for the cards as it's covered in the membership fee.

Calry Turkey Trot

This years trot takes place on Saturday 18th December 2010 @12 NOON
Entry €10.00 with Tea/Coffee and refreshments provided, registration from 11am at Marian Hall

Run a scenic MYSTERY Distance (anything from 2 to 10k) in Calry and guess your time- closest times win Turkeys…..No Watches
Fancy Dress optional but Turkey for Best!!
SPOT PRIZES ON THE DAY…
CONTACT: ZOLA FLYNN -071 9143046 or JOHN ELLIOTT 086 6286860

Club Cycle Cancelled

Tomorrow mornings regular club spin is cancelled -take a look at met eireann's new five day forecaster (click here) for a summary of the icy snap in store.

The coaching weekend IS going ahead as planned.

Cycling Training Camp

This weekends training camp is going ahead. The final programme is below. There are around 20 club members registered and a few cyclists. The majority of participants that have registered are beginners and first year triathletes therefore the focus will be on these categories for the weekend. There are a limited number of places available so please contact : connachtcycling@gmail.com

Training Camp 27th & 28th November- Teeling Centre (Colloney)


Saturday. Coach Jay Daly

9.30 -10.00 - Sign on
10.15 - Turbo session 1, Warm up & Base Training Programmes (Possible Cycle Skills, depending on weather)
1.45 – Core strength workout
12.45 – Lunch
13.45 – Bike maintenance
14.30 – Diet for training & recovery
15.00 - Aerodynamics
15.30 – Turbo session 2, Strength training for TT (or bike skills)
16.30 – Finish

Sunday. Coach Padraig Marrey
9.30 -10.00 - Sign on
10.00 - Camp Briefing 15mins
10.15 - Spin split into 2 groups with coaches (or turbo, weather depending)
13.30 – Shower & Lunch
14.30 – Training preparation and program
15.30 – Q & A
16.00 – Injury prevention with Mark Foley
16.30 - Finish

Showers and lunch are available both days.
Road spins may vary depending on weather conditions.
Cost for the camp for 2 days is €50 or €30 for a single day.

Cycling training update

It’s the time of year again to dust off the bike and head out for a few damp miles. This year the club is organizing coached routes for all levels. You may have noticed the numbered “STC” arrows that have been appearing on junctions around the county –they are not part of a secret invasion plan (well, maybe sort of) but indicate the routes the club will be using. Thanks go to Ronan McNamara for putting in the hard work in getting the bike program ready. If anyone found the summer Thursday night sessions a bit intensive do not be put off theses ones as they will include specific beginner, intermediate and advanced groups with coaches for each. Of all three triathlon disciplines bike racing is covered by a huge array of (often expensive) equipment and gizmos, which can make it look as if you need to have a ton of gear to get involved. All you need to bring is a spare tube, pump, rain jacket (the kind you can stuff in a back pocket), mobile phone (use a jiffy bag to protect it from the elements) and water –as Sean Kelly once said “don’t buy upgrades –just go out and ride up grades”.

Details of the routes are on the link below and to the top left of the blog, meet at 9am on Saturday mornings at the Summerhill College roundabout –Ronan has also put together a printable description of the routes which can be downloaded here (.pdf).

Bike training routes.

New Training Timetable

Thanks to club coach Ronan McNamara for putting together the winter training schedule -it can also be downloaded as a .pdf file in the top left corner of this blog:

SLIGO TRIATHLON CLUB WINTER TRAINING SCHEDULE

Monday 0700 to 0800
Where: Sports Complex
What: Club swimming session during public hours
Cost: €4 or monthly membership
Tuesday 2000 to 2100
Where: Sports Complex
What: Running Session by club members
Cost: €F.O.C.
Tuesday: 2150 to 2240
Where: Sports Complex
What: Club swimming session with club coaches Shane and Colm
Cost: €Coaching fee applies
Wednesday:0700 to 0800
Where: Sports Complex
What: Club swimming session during public hours
Cost: €4 or monthly membership
Wednesday:1900 to 2000
Where: Smiths Toys (IT track from January)
What: Running drills and light conditioning session with Club coaches Sean and Ronan
Cost: €F.O.C.
Wednesday:2150 to 2240
Where: Sports Complex
What: Club swimming session with club coaches Shane and Colm
Cost: €Coaching fee applies
Thursday: 1845 to 2015
Where: Sligo Grammar School
What: Turbo training and conditioning session with club coaches Sean and Ronan
Cost: €Coaching fee applies
Friday: 0700 to 0800
Where: Sports Complex
What: Club swimming session during public hours
Cost: €4 or monthly membership
Friday:1900 to 2000
Where: Sports Complex
What: Club swimming session with club coaches Shane and Colm
Cost: €Coaching fee applies
Saturday: 0900 to 1200
Where: Summerhill College
What: Beginners and improvers bike skills and group cycle with club coach
Cost: €F.O.C.
Saturday:0900 to 1030
Where: Summerhill College
What: Intermediate (16-18mph) and Advanced (18-20mph) group cycle
Cost: €F.O.C.
Sunday: 0800 to 0900
Where: Avena Leisure
What: Club swimming session with club coaches Shane and Colm
Cost: €Coaching fee applies
Sunday:0930 to 1100
Where: Union Wood @ gate
What: Long Run for all abilities with club coaches and experienced runners.
Cost: €F.O.C.
Sunday:0900 to 1300
Where: Sligo IT
What: Monthly advanced club cycle and short run off the bike by club members
Cost: €F.O.C.

Sea2Summit –the race that kept on giving… pain

Four club members made the trip down to Westport last Saturday for the first running of the Sea2Summit adventure race (Conal Sexton, Leo Donlan, Gary Higgins and Brian Sexton) with Gary Higgins taking a well deserved sixth place on the day. The event involved a 4.5k run (hilly!), 8k bike, mountain run, 38k hilly bike and 4k run/obstacle course to wrap it up. Details are on the race website and a short Tv3 magazine piece is up on their website. Thanks to Brian for the race report:

“I remember an interview from a few years back where one of the top British cyclists was asked about the number of triathletes taking part in the national races –he dismissed them as ‘a bunch of fitness nutters who happily flog themselves at the front of the bunch all day just to get a workout’. Replace the words front of the bunch with mountain range and that is how I used to view adventure racers, and after last Saturdays race I stand by that opinion. Not to put anyone off doing the event, which was very well run with enthusiastic crowds lining the route and there is a short course option, but it is as tough as I’ve seen.
We headed down on the Friday night and after a runner nerd healthy tea and early to bed in the b&b we were set for the 9am kick off. A word of advice to anyone doing the event next year –stash a spare pair of runners, grub and a jacket at the foot of Croagh Patrick. The first run was steady with Conal, Leo and myself settling into the race in a pack of what looked to be experienced runners –Gary took off and that would be the last we saw of him all day! Adventure racing is draft legal so the first bike section was just a matter of sitting into a group for the spin.

The mountain itself is severe and makes the Warriors run seem easy, the high point was seeing Conal barrel down the thing in a cloud of dust and shingle –all those mountain rescues paid off in skill. The sting of the day was the bike route which was as severe as it gets with a one in four gradient to contend with. The final run and obstacle course seemed easy after this slog but Leo cramped up in the tunnel of tyres (bringing back memories of the first Father Ted episode ‘can we get a nurse to the obstacle course, a man has become lodged in the tunnel of tyres…’). In the end we all managed to finish inside the top half of the field –despite what I’ve written at the start of this report the race is a good way of keeping fitness up during the off season and is definitely unique.”

New Swim Session - Weds 24th Nov

We're very happy to announce that we're starting a new coached swim session next week. The sessions will be from 9:50pm to 10:40pm on Wednesday nights in the sports complex.

We will have club coaches Colm and Shane running the classes so there will be good coach to athlete ratios. As with the other sessions all abilities will be catered for whether you are shaving a few seconds off your times or trying to string a few lengths together.

Time in the complex is hard to come by but we will continue to push the complex in the new year to get the best slots we can.

This will be a short term of 4 weeks to take us up to christmas and will cost €25 which is very competitive when compared to other swim lessons/coaching.

If things go well we will continue this session into the new year.

This session is open to all club members even if you're already in one of the coached sessions and if it's you second coached session it allows us get some fitness/endurance/strength work done to compliment the technique work we're already doing.

A lot of people have already been in touch with me to reserve places, if you'd like to go email me shane_odoherty@yahoo.co.uk

You can register and pay the term fee on the night from 9:20pm in the public gallery in the complex. In the event of over subscription (all the other nights filled immediately) it will be first come first serve on weds night for registration so please come on time.

Centre Snorkels

The club coaches are introducing the centre snorkel as part of the tools we use in our coached swim sessions. There are lots of benefits to using this which apply to our newest swimmers all the way up to our quickest ones. The snorkel allows you to swim without needing to turn to breathe meaning you can develop other elements of the stroke without breathing getting in the way. I've been using one and find it very useful.

Barton Smiths are doing a 10% discount for club members on these snorkels meaning a cost of €25, cheapest i could find on the internet was €32 so it's a good deal and keeping the money local too. We will be beginning sets with these the week after next to allow people time to get them.

Any questions to shane_odoherty@yahoo.co.uk

Swim Video Analysis - Review

A review of the swim footage will take place on Tuesday 16th November at 8pm in Carraroe Community Hall (beside church at roundabout). The 10pm swim will go ahead as normal so we will finish by 9:45pm at the latest.

The review will be carried out in two groups by the coaches where each swimmers strengths and weaknesses will be explained used the video footage and drills or changes recommened to address faults.
We will be using overhead projectors for the footage but if anyone would prefer to have their footage reviewed one to one at the end, that's no problem just let us know on the night.

Everyone will get a CD with their footage (4 camera angles) on it to keep and to look at in more detail. This is all inclusive of the term fee for the swimming, there is no additional cost or for any other club members taking part.

Any questions to shane_odoherty@yahoo.co.uk

Want to improve your cycling?

Connacht Cycling Training Camp - Sligo


Connact cycling in association with Eire Og CC are hosting a cycling training camp on the weekend of Saturday 27th and Sunday 28th of November (10-3pm) . The camp is mainly targeted at beginner/ intermediate club cyclist/triathlete. Although all levels will be catered for on the day. The main emphasis will be on winter preparation and the programme will include the following-

• 
  Bike skills for beginners (basic bike control and group riding etiquette)
  
• Bike maintenance workshop
  
• Bike fit session (basic)
  
• Sports nutrition (Theory)
  
• Turbo training programme for base winter training (Practical Session)
  
• Designing your training programme (Theory)
  
• Core conditioning (Practical Class)
  
• Recovery methods and procedure (Workshop)
• Time Trailing- The basics of Aerodynamics (Workshop)

There will be a range of coach's over the weekend and there will be a strong practical emphasis. The weekend is being led by Padraig Marrey UCI Level 3 cycling coach and of Marrey Training Systems. The programmes is available to all levels and all abilities and the focus will be designed depending on the range of participants. The more participants the easier to have suitable groups. All you need is a working bike and a helmet. The workshops and presentations will be held together and the practical sessions will be broken up into 3 groups. There will be separate support

If you are interested in booking a place please email
connachtcycling@gmail.com or talk to Colm or Daire Mooney

The cost of the weekend is €50 (including light lunch) or €30 per day

Thanks

Colm

Monday Night Swim?

There is a slot we can take for an extra swim in the sports complex at 9:50pm on mondays.
This session is open to all club members even if you're already in another swim class.
Like our other sessions all abilities are welcome
Anyone interested should contact shane_odoherty@yahoo.co.uk
If we have enough interest we will kick it off prob next week

AGM - Agenda and Information

AGM of Sligo Triathlon Club
Venue : Glass House Hotel
Date 13th/10/2010
Time : 7-8:30

Agenda

1. Welcome
   
2. Apologies for Absence
   
3. Minutes of 2009 AGM
   
4. Chairs Report
   
5. Secretary Report
   
6. Financial Report
   
7. Motions Considered
   
8. Election of Committee
   
9. AOB
   - Selection of races and race committees

Nominations for board positions will be accepted on the night. All motions will also be considered on the night. The AGM will be immediately proceeded with a donation presented to the North West Hospice (Group Photo).

We are encouraging all new and old members to come and have your say. We don't expect any new members to become members of the board or committees during your first year. Just join us for the evening enjoy. Any existing members not at the AGM we will be co opting you onto race committees in your absence

The club awards (Including time trials) and after party will take place in club sponsor Mc Hughs Bar on Gratten St. There will be finger food provided. There will be a range of awards from club person of the year, volunteers of the year, best athlete, best excuse of the year etc. We have the upstairs park of the bar privately for an hour or so to give out our awards.

After Party and club awards night takes place from 9pm . Please bring your partners and friends.

Thanks

Colm

Ladies open water swimmer of the year - lets stuff the ballot box!

Anne Marie Ward has been nominated as one of twenty Ladies for World open water swimmer of the year having joined an extremely small group of swimmers, ten!!!, to have swam the north channel from Ireland to Scotland. This is an extremely tough swim much more difficult than the english channel but would not be near as well known outside of ireland and britain.

Lets get behind this fine Irish swimmer so get voting, vote early and often!

Ned Denison another irish swimmer is in the mens category

http://www.openwatersource.com/vote-for-the-world-open-water-swimming-woman-of-the-year.html

Sun 14th Swim Will Go Ahead

The sunday swim (14th Nov) will take place for anyone who doesn't attend the night out or wants to go. Neither of the club coaches will be present but there will be a list of sets left at reception in the pool for anyone who'd like to do them or you can do your own thing.

All members should be at the agm at least if not that and the social afterwards.

Channel Swim Update - Lynsey Dunne

Club member Lynsey Dunne will be taking part in a relay swim of the English Channel. The Channel swim, due to the distance and tides is considered the pinacle of open water distance swimming. Lynsey will be providing regular updates on the blog of her preparations.

The type of training for an event like this is very interesting (and tough!) and well worth reading.

Thanks to Lynsey and we wish her the best of luck in her preparations.

"As some of you might be aware I am currently training to swim the English Channel as part of a two person relay team. Our crossing is due to take place between the 01 - 06 Jun 2011, the exact date will be tide and weather dependent.

The swim from Dover (England) to Calais (France) is approximately 19 nautical miles or 35 kilometres (35000 mtrs) as the crow flies. However, because the direction of the tide changes every 6 hours most swims are in excess of 40 km. On average channel swims take somewhere between 12-18 hours to complete with the fastest ever swim taking a little over 7 hours and the slowest nearly 29 hours. As a two person relay we will take turns swimming two hours on and two hours off until we eventually/ hopefully reach the French coast. During the swim water temperature is likely to range from 14 to 16 degrees celsius and all we can wear are swimming togs, a swim cap and goggles (No wetsuits allowed!). During the swim there are many things that we will need to contend with. As one of the busiest shipping lanes in the world there will be plenty of tankers, boats and ferries that our crew will need to navigate us around and protect us from. We will also have to contend with plenty of marine life including jellyfish, the cold water for extended periods of time, the chance of hypothermia, currents, waves, sewage, sea-sickness and plenty more!!

I am currently entering the 5th month of a 12 month training plan, which is split up into 3 periods; Early, Main and Taper. In the main period of the plan I am now swimming 6 times a week, which includes one long swim and 5 smaller (2 – 3 km) swim session. Each month the long swims will increase by 1 or 2 km. To date the longest swim I have completed is 8 km. The main focus of the long swim is to gradually increase endurance. For this I typically do a continuous swim at a pace of approximately 3 km/hour, with a short 30 sec break every km for some fluids. For the shorter swims I usually try to do two drill sessions one with the Tri Club and the second one practicing the drills covered in the club session. Then for the remainder of the short swims I typically do 600 m warm up at an eat easy-moderate pace, followed by a main set of 1600 – 2000 m where I alternate between easy/moderate/hard paces and then a 400 m easy-moderate warmdown. So far the training is going well and I am enjoying most of the swims! Fitting all the swims in from a time point of view and the monotony of lap swimming for the winter months are my main concerns at the minute. All of which is likely to get more challenging over the coming months … so I’ll keep you posted!

Lynsey"

Sports Complex Reopened - Video Analysis 2nd Nov

The good news is that the sports complex pool has reopened with an upgraded plant system meaning visibility will be excellent for the video analysis session tomorrow 2nd Nov at 9:20pm.

All club members are welcome to attend but must check in at 9:20pm.

Bring a warm towel/bathrobe for the wait in between your lengths and a different coloured swim hat to the club one if you have one.

Full details below
http://sligotriathlon.blogspot.com/2010/10/swim-video-analysis-session-tues-2nd.html

Training Noticeboard Reminder

The long training spins mentioned below are suggested routes for serious distance racers but may not suit all members.

Four club coaches have recently been trained and we will be organizing weekly coached cycling training to suit all levels taking place on Saturday mornings, starting after the AGM (Sat 13th in the Glasshouse -all welcome, especially new members). This will be in addition to midweek lectures/ coached runs and indoor bike "turbo trainer" sessions also due to begin shortly -details will follow.

There is a club noticeboard which can be accessed by clicking under the section to the left of the blog or by visiting the club website for arranging training outside the official sessions -the level and type of training varies for triathlon distances so it is a cert that there will be a session to suit most levels on any given weekend (fair play to Pauric and Ronan for getting the ball rolling).

IMPORTANT - Friday's Swim Moved to Avina

The sports complex pool won't be open on time for our Friday swim (29th Oct) so we're moving it to the Avina Pool in Ballysadare to 10pm, it's the only time we were able to get in the circumstances and is better than cancelling.

As of today the Complex is due to be reopened on Saturday (30th Oct) but please keep an eye on the blog in case we need to make any more venue changes.

Monthly Long Cycle Training

Monthly Long Cycle training: (revised Dates)

Due to the adverse Weather experienced over the past Month we have effectively cancelled 3 of the cycles so its back to basics starting Sunday 23 Jan with an 80k cycle. The rescheduled times are shown below:

Well guys the time has arrived for the old saying – long winter miles equals summer smiles! The proposal for the long distance cycle is to start at approx 80km and build to 180km over a four month period. This training is primarily for those aiming for half Ironman and upward or for the Etapes cycling event which allows you to ride a stage of the Tour d’France on closed roads or indeed if you are thinking of doing the tour of Sligo or the Wicklow 200. The emphasis of the rides is not to race each other but to stick to heart rates of about 65-75% Max HR or just below your lactic threshold. If you are looking to burn more fat, loose weight and get some conditioning then it is better to stick to about 60% max HR, above 60% you tend to burn more carbohydrate than fat. These HR are indicative and not necessarily true for everyone, the only way to really know is to get tested. I have tried to keep the circuits so that there are plenty of options if people want to take shorter routes but join the main bunch for say 40-50km. These cycles are Long Steady Cycles so you’ll need a fair bit of base already in the tank to start them, they wont be easy but they do promise a bit of fun talking to others rather than yourself. Bring plenty of food and at least two drinks to sustain you, there will be no coffee stops! There will be no racing! If people want to show bravado they can do it on their own time! We will keep in touch nearer the dates in case of adverse weather etc. Meeting time will be 8:45am and leaving at exactly 9:00am on the button these are long rides and everyone has family commitments so no delays!

The proposed Revised dates are:

Sunday 23 Jan 2011 – 80km – Sligo IT- Ballygawley – Keadue – Drumkeeran – Dromahaire- Sligo IT.

Sunday 27 Feb 2011– 105Km Sligo IT – Dromahaire – Drumkieran – Drumshambo – Ballinagleragh – Drumkeeran – Dromahaire – Sligo.

Sunday 27 MArch 2011– 130km – Sligo IT – Geevagh – Over Arigna – Drumshambo – Ballinagleragh – Glenfarne – Manorhamilton – Dromahaire – Sligo.

Sunday 24 April– 155km – we’ll do the tour of Sligo route. (I think the actual Tour is the 8 May?? this year)

Then the real deal the tour of Leitrim!

Sunday 22 May – 180km – Sligo IT – Geevagh – over Arigna – Drumshambo – Ballinamore – Drumbeagh – Drumakeever – Blacklion – Cornageeha – Drumkeeran – Manorhamilton – Newtownmanor – Drumahaire – Sligo – phew!

Map shows the main areas apart from the Tour of Sligo route.

For more details contact John Hanly johnhanleynazareth@eircom.net

IMPORTANT - Tues Swim Moved to Avena Pool

The sports complex is still having problems meaning they won't be open till later in the week with the date yet to be confirmed.

Tuesday (25th Oct) session is going to take place at the same time as usual, 10pm but will take place in the avena pool in Ballysadare www.avenaleisure.com

We use this pool for our sunday session, it's a really nice pool but is a bit smaller than the complex but will be fine as a once off.

Swim talk will proceed as planned at 8pm in Carraroe community hall

PLEASE SPREAD THE WORD ON THE CHANGE OF VENUE
We will do everything we can to get word out but may not get everyone.

STAY TUNED TO THE BLOG FOR DETAILS ON THE FRIDAY SWIM, THIS MAY NEED TO BE MOVED AS WELL, THIS IS QUITE LIKELY AT THE MOMENT.

For more info contact shane_odoherty@yahoo.co.uk

SOLDSOLD SOLD Bike for sale

One of our club members has a bike for sale:

For sale Merida 903 road bike.
Gears - shimano tiagra 18 speed gears and
Brakes - shimano tiagra
Colour - Red and Black
Wheels - Shimano lightweight
Clip in pedals.
Carbon Fibre Forks

Bought in June for €1000, used 4 times selling for €650 due to ongoing injury problems.
Available to view in Sligo, contact Padraig 086 1621378

Swim cancelled tonight 22nd oct. Plant problems have shut pool

Lough Gill Swim

Congratulations to Sligo Triathlon club members Paul Mc Garry and Kieran Fitzgerald on succesfully completing a 8.5km full length swim of Lough Gill. The swim took place on Saturday the 16th of October at 10:30am. Paul and Kieran began their swim at Shriff the furthest easterly point on the lake and finished in Aughamore boat house. Weather conditions on the morning were perfect with glassy water in the absence of any wind. The water was 12 degrees. Both swimmers were accompanied by two canoeists and a speed boat. kieran finished the swim in 3 hours and 1 minute and a delighted Paul Mc Garry finished in 3 hours and 26 minutes. Kieran plans to put this swim on the 2011 open water calander sometime at the end of august next year. Leitrim man Keiran adds this to an impressive list of swims including the English Channel while Paul becomes the first Sligo man to swim the length of the lake.

Swim Video Analysis Session - Tues 2nd Novemeber, Sports Complex

We will be taking our cameras to the water again on Tues 2nd Nov. The session will get underway at 9:50pm sharp. All swimmers must be on the poolside and ready to get into the water by then. All swimmers need to register and be assigned a number before the session. Registration is quick and will start at 9:20pm on the poolside stand. It's essential that everyone gets a number and stays in sequence otherwise we won't be able to indentify swimmers. If you arrive to the complex at 9:50pm or later you won't be allowed take part so make sure to get there on time for registration.

The stills show the camera angles we will be using, 2 under and 2 over water.

It's useful to bring a bathrobe or big towel to keep warm in between your videod lengths. You will only swim 2 lengths in the session, one for two front camera angles and one for two side angles and will be sitting on deckside getting cold in between.

We will gather at a later date to analyse the strokes and all swimmers will get a CD with their video on it (only theirs, no one elses). The purpose of the session is to allow people see what their stroke actually looks like and to identify areas for improvement. This is the 5th session the club has ran with previous ones proving very successful. There really is nothing like seeing your own video to get an instant understanding of your strengths and weaknesses in the water. This will be discussed at next weeks swim talk.

Everyone attending the Sunday, Friday and Tuesday swims are encouraged to attend. Any club members outside of swim sessions are also welcome but please email shane_odoherty@yahoo.co.uk so we know our numbers. The sessions is not open to non club members.

Club member Mark Capillitan will be kindly doing the underwater video again, check out Mark's website http://markcapilitan.com/

Club members will avail of this session for free.

Any questions email Shane.

Swim Talk - Tues 26th Oct 8pm

There will be a talk by club swimming coach Shane O'Doherty on Tues 26th October in the Carraroe Church Hall at 8pm. The talk is aimed at newcomers to swimming and triathlon but all club members and people outside the club are very welcome to come along to this free session.
The talk will take approximately 1 hr and there will be an opportunity for questions afterwards. The talk won't be complicated and will present easy to understand principles you can apply to your training immediately.

Topics to be covered will include:

• Equipment
• Technical aspects of the stroke
• Training Effect
• Training Plans
• Explanation of drills
• Common stroke problems and how to correct them
• Underwater video analysis
  

It's well worth going along to since there's a lot of stuff that can't be covered during the pool sessions for time and other practical reasons.

To get an idea of numbers, if you plan on coming please email shane_odoherty@yahoo.co.uk

Sligo 'try'athlon race report

Thanks go to Dermot Cunningham for this report from last Sundays race; Dermot managed to bag both his first triathlon and a top twenty finish on the day -

"From 8.30am on last Sunday, when the registration for the Try a Tri opened in the Sligo Sports Complex the buzz amongst competitors, marshals and supporters was electric.

The Sligo Triathlon Club Members had been busy from 7am that morning ensuring that everything was put in place for the 3rd running of this annual event.

Out of a field of 93 starters, Colin Harte was victorious in the men’s section, with Sheila Ryan taking first place in the ladies race.

Colin had been pushed all the way by the teenage sensation Ethan Melvin, with only 20 seconds separating them at the end. Second place in the ladies race went to Leona Moran, who was less than 2 minutes behind Sheila.

As all the competitors were wearing timing chips, it was possible to run 4 separate swim waves, with the slower swimmers going in the earlier waves and the fastest swimmers going in the final wave. On completion of the 10 lanes in Sports Complex Pool, it was out to the Transition Area in the car park to put on the cycling helmets and pick up the bikes. The 10km bike route brought the competitors out past the Cemetery, The Sligo Park Hotel and on to Cararoe. The assistance of the Gardaí was essential at the busy junctions and the co-operation of the Sligo County Council was also appreciated. The good surface on the road towards Dromahair allowed the cyclists to build up the speed, and the decline to the Holy Well also was a great help, bearing in mind the 2 tough ascents that awated towards Tonaphubble. With the final kilometre practically downhill, the cyclists had the opportunity to prepare themselves for the 4km run that follow their arrival back again to the Transition Area in the Sports Complex Car park. Many competitors commented that one of the toughest aspects of the race was the steady hill up to the Sligo Race Course, where they completed their 2 laps, but then at least they had the benefit of the nice downhill back to the finish line at the Sports Complex.

On crossing the line the successful athletes received their commemorative medal from Sligo’s International Triathlete Neil Walton, the winner of the Sligo Sprint Distance Triathlon in Rosses Point this year. With Michael O’Connell on commentary, all the athletes received a great welcome from the large group of supporters. There was constant activity in the Transition area, with people entering from the swim, people heading out for the cycle section, people returning with their bikes and others heading out for their run.

The Club were very lucky with the fantastic weather, and thankfully the Civil Defence and Dr Bernie O’Connor who were there to support the Event, were not called into action.

With over 50 Club members and friends involved as marshals, the organising Committee were very grateful to everybody who worked so hard to ensure the safety and success of the event.

With out the Sponsors it would have been very difficult to run the event, and the 2 mains sponsors were Chain Driven Cycles, and the Sligo Sports and Recreation Partnership. Other valued Sponsors included Key to Health, John Kent Sports, Legginit.com, Tipperary Water, The Running School Castlebar, The Sligo Golf Academy and Voya Seaweed Products.

Special mention must go to the Team at the Sligo Sports Complex for their help on the day, and also to the Sligo Race Course for making the course available on the day."

Training Noticeboard

As this is the off season a lot of triathletes hang up the wetsuit and park the bike for a while but some members are still out and about. The official training times are 9am for bike on Sat and 9:30 for run on Sunday but a lot of people train around those times. Now would be a good time to get beginner and advanced out together so as newer members could step up a gear for next season.

The yahoo forum seems to be gathering dust so there is a noticeboard to the top left of this page (and on the club website homepage) -no login is needed so just post a time/ date using a name and email address.

...Sundays race report is on the way, well done again to organizers and competitors...

Annual 'try' results

Well done to all involved in yesterdays 'try' athlon, full results are available here. Race report will follow...

Good luck to Ronan and Joes 2 Pros

Good luck to Club Member Ronan McNamara with his new personal training venture Joes to Pros. Check out the flyer or website www.j2pfit.com for more information. There is a 10% discount available to all Sligo Triathlon Club Members.

Calling all marshalls, quick reminder...

The plan for Sunday is for all marshalls to meet in the Regional Sports Complex @ 9:15 for a quick briefing before the race; the conditions look set for perfect sunshine (which will be a first!).

Sunday Swimming

Will be going ahead as normal at 8am in Avina in Ballysadare.
Anyone that's marshalling at the try event should go up immediately afterwards.
We'd expect everyone up to give a hand.
If you have not already volunteered please contact Pauric Deery pauricdeery@hotmail.com to be assigned a role.
If anyone has to be at the event earlier meaning they have to miss the sunday session, they can go to one of the friday (7pm complex) or tues (9:50pm complex) sessions instead.

Calling all marshalls...

The annual club 'try' athlon takes place this Sunday (starting from 8:30 in the Regional Sports Complex). This years event, the third running, looks set to be a good one with the number of participants in multisport booming in the County. It is important for all members to come out and lend a hand on the day so beginners can get a proper feel for what the sport is about. Marshalls are needed for all sections of the course so if you can spare some time bring your family and friends along, enjoy the racing and join in the post event celebration. Full race briefing can be downloaded from the club website. -For any new members taking part; good luck and enjoy the day (be warned -the sport is addictive!).

Greek Swim Report

Thanks to Club Member and Try a Tri committee member Lynsey Dunne for providing a great description of her recent swim trip in Greece. Good read for anyone interested in something like this. The trip forms part of Lynsey's preparations for a cross channel relay swim and we wish her the best of luck in her preparations.


Swim Trek Adventure Holiday

For anyone interested in a slightly different holiday Swim Trek have the answer. Swim Trek are an English company that offer swim adventure holidays in different locations around the world. I am just back from a Swim Trek holiday in Greece.

This 7 day trip was based around the Cyclades Islands, which are ideal for Island Hopping and a swimmers paradise! The trip started on the island of Schinoússa, with a group meet and greet. The group consisted of 3 tour guides and 14 swimmers. The swimmers were a mix of nationalities, ranging in age from 28 – 64, with different swimming abilities from experienced open water swimmers to casual breast strockers. Day two started with an acclimatisation swim where the group was divided into 3 smaller groups (with different coloured swim caps) based on speed and ability. Each group was assigned a tour guide with an escort boat. The acclimatisation swim was followed by a coaching session with a focus on open water technique and video analysis on stroke technique. Following a relaxing lunch on the beach we were divided up into the three groups and set out on our first significant swim of the week. The swim was an amazing 4KM coastal swim in and out of sandy coves and small caves with plenty of marine life. Over the next few days we swam between / around several islands, some of which were uninhabited and inaccessible by any other means. The islands were off the beaten track giving you a great opportunity to experience authentic Greek life and in some cases it was like stepping back in time. On day 4 we departed Schinoússa for our new accommodation on the island of Koufoníssi. However, in true Swim Trek style we swam most of the way! From Koufoníssi more fantastic swims followed including coastal swim in and out of bays and over reefs and island crossings. On average we swam approximately 5/6 KM a day. Typically, we did a long (4KM) swim each morning and following lunch on board our escort yacht we completed a shorter (2KM) swim in the afternoon.

The trip was an amazing way to experience open water swimming at its best in some of the best swimming water in the world. It is also a great way to meet a variety of different people, which share the common love of open water swimming, which made the trip even more memorable.

Check out www.swimtrek.com for further details.

Lynsey

Swim Pool Training underway this week + Sports Complex Reduced Rate Swimming

SLIGO REGIONAL SPORTS COMPLEX HAVE AGREED A GREAT DEAL WHICH MEANS THAT ALL SLIGO TRIATHLON CLUB MEMBERS CAN USE THE POOL FOR €4 INSTEAD OF THE NORMAL €6.

You may be asked for your triathlon ireland membership card if the staff don't know you. The pool also has good deals on monthly swim cards which depending on usage might work out cheaper for some people.


Swim trainging kicks off tomorrow night at 9:50pm in the sports complex pool with a second session in the same pool on Friday at 7pm.

Note that these two sessions are completely booked out and if you haven't registered in the last two weeks and paid in full for your place please do not arrive expecting a swim, we simply don't have the room.

We've also confirmed a new sunday 8am coached swim session in avina in ballysadare, there are a couple of places left on this contact sligotriathlon@gmail.com for more detail on this.

Don't forget your fins check blog for more info on those.

We will be doing a video analysis session for all swimmers again this year which was very helpful and informative last year along with a brief swim theory lecture.

Blacksod Point Challenge Race Report

The weather turned nasty for the last triathlon outing of the year for club members with a strong headwind testing the bike skills of the Sligo team of Eamonn McAndrew, Tommy Sheridan, Stewart McKenna, Jason “Skinny” McMorrow, Adrian O’Connor, Cecilia McGuinness, Sean Flannery, Caoimhe NiMhuruchu, Pauric Deery, Brian Sexton and Jonathan Fahy. See the photo of Tommy outside the "b&b" for an idea of conditions. With Belmullet being a long drive from town and a Friday night sign-on the club arrived the night before, opting for bed and breakfast accommodation before the race, with the exception of Pauric and Sandra who stayed in the team HQ (campervan) and Tommy and Jason who used the (Ford) transit motel near the transition area. At about five am on race morning the wind picked up with strong gusts and heavy rain, which would set the tone for the race itself.

Following a two hour wait in heavy rain the race began on the 500m out, 1000m across beach to pier course. Stewart used his swimming skills to storm the (slightly shortened) course in 19 minutes flat, closely followed by Jason, Caoimhe, Cecilia and Eamonn. Unfortunately Cecilia suffered a puncture at the start of the bike section which put and an end to what looked like a strong performance. Meanwhile Eamonn rode up through the field to a top ten finish with Stewart and Tommy also using the bike section to gain ground. The run section took in the trademark dunes which sapped the energy of competitors before the descent into Blacksod pier. The club had three finishers (Eamonn, Stewart and Brian) in the top twenty as was the case with Eamonn, Gary and Colm in the last national series race in Lough Key. With Eamonn improving in every race, and a back to form post Ironman rest Stewart, it is only a matter of time before the club gets a podium placing in one of these events. The event has a reputation of being one of the toughest in the country and lived up to this on the day, however this did not stop club members posting strong performances, all coming home well into the top 50% of this final national series race of the season. Full results are on the Triathlon Ireland website, well done to all who travelled.

Blackrock Lighthouse Swim

Well done to all club members who took part in today's Blackrock Lighthouse Swim.
Conditions were a little misty with moderate winds and the swimmers took advantage of the channel on the way out. The swim back was more challenging with lots of currents to contend with and difficult sighting. Club member Rory O'Connor took second place with Shane O'Doherty first ashore. Niall Melvin put in a strong swim to finish well up the field and John Hanly completed his first 5km swim. There was a consensus that the swim was tougher than the strandhill swim due to the currents. Thanks to Paul Rennick and Water Safety for running what was a tough but enjoyable event. The swim may be from Innismurray to Streedagh next year

Swim Fins for Coached Sessions

For the coached swim sessions we're all going to need to use swim training fins. They're different to the ones you might use for snorkelling/diving in that they're shorter and more flexible and don't require booties like some diving ones.
They're essential for some of the drills we will be doing. I've used a few over the years and found the TYR split fins to be the most durable, comfortable and functional of the lot.

If you have your fins from last year then you don't need to get any, but for anyone who does need some i recommend these. Normally you'd buy a size smaller than shoe size to give a good fit and they will stretch a little with use.

Our friends in Chain Driven Cycles in Sligo Town are getting in some TYR fins next week. I don't have their price yet but they will do a 10% discount for club members. I'd encourage people to get them there as Stephen has sponsored amongst other things the bike time trials and made wet suits available for the fitting session we did in April. As a club we like to keep our money local, it's grand buying stuff on the net but our club will never get sponsorship from a website.

www.chaindrivencycles.com

Early Morning Sunday Swim?

The club is looking to gauge interest in a Sunday morning coached swimming session, similar to those taking place on Tuesdays and Fridays. It would start the same week and run for 12 weeks.
We would have a qualified swim coach running the sessions with a video analysis session during the term.

The proposed session would take place in the Avina pool in Ballysadare at 8am on Sunday mornings which may not suit some people but if it's something you'd like to do contact sligotriathlon@gmail.com with "Sunday Swim" in the email header. If there are sufficient numbers we will run the session.

North Channel Swim Report

Club member Kieran Fitzgerald recently formed part of the support crew for Annemarie Ward's successful north channel swim. This invovles swimming from Ireland to Scotland and is as daunting as it sounds with only 10 crossings to date. It's rated as more difficult than the English Channel which puts it into perpective, it really is a massive achievement reported in the national press and further. The main challenges are the low water temperature, currrents and jellyfish which can be found in massive numbers in those waters. Swimmers cannot wear wetsuits and rely on grease (goose fat i think) to provide some insulation.

Thanks to Kieran for providing this insight for the blog.
"7.20 am-Met with Annemarie and her team in the Clarion Hotel in Carrickfergus and had some breakfast.

7.50am-Made our way down to the harbour and started loading gear and supplies on to the ‘lucky lizzy’ the main boat and the two ribs.

8.10am- Left Carrickfergus harbour on route to’ The Gobbins’, north of Belfast Lough. The crew and boats for the swim consisted of

RIB 1 Ryan Ward and Noel Brennan.

RIB2 Derek Flanagan and Joseph Devenney.

‘Lucky Lizzy’ Gus O Driscoll, Ivan Irwin, Brendan Proctor and myself.

Sea conditions ideal, not a ripple to be seen! Water 12.9 degrees. Sky a bit misty, air temp. 12 degrees at a guess.

Annemarie starts to grease up.

8.25am-Arrive at ‘The Gobbins ’ .The good news is there are no jellies to be seen!!

8.30am- Annemarie crosses to Rib 2 which will take her to the rocks where she will start.

8.34am- Annemarie enters the water and swims approx. 15 meters to shore

8.36-Annmarie touches the shoreline and waves, THE SWIM BEGINS!!!!!!!!

9.00am-Stroke rate 62

9.35am-1st feed , 2 and a half scoops of ‘High Five’ to 500ml of water, all well!!

9.45am-stroke rate 63

10.35am-2nd feed, all ok .Conditions very still, but no sun yet. Full six hours of tide with Annemarie starting.

11-00am- Stroke rate 63.

11.35am- feed, 7km covered from shore.

12.05pm-stroke rate 64.

12.35pm-feed. Mouth wash this time also.9.25km covered. Sun comes out!

12.48pm-stroke rate 63.

1.37pm-feed, all well. A few jellies around!

1.55pm- 62 stroke rate.

2.35pm-feed Annemarie in good form, crew inform her that all is going to plan

3.00pm-stroke rate 62

3.36pm-feed, with mouth wash. Annemarie fine.

4.00pm-stroke rate 63, water temp 13.3degrees, slight south easterly wind.

4.38pm-feed, Tide starts to turn against Annemarie

4.46pm-Gus informs me that 11.76 nautical miles from shore,8.24 nautical miles to go!!

5.16pm- 62 strokes per minute.

5.35pm-feed.

5.53pm-stroke rate 63

5.58pm-Annemarie ups stroke rate to 68!!!!!

6.35pm-feed.

6.58pm-stroke rate 68!!!

7.35pm-feed. Crew ask Annemarie to slow stroke rate!!!!Brendan asks Annemarie to leave ‘some in the tank for later’. Starting to drift north of Portpatrick, due to tide.

8.35pm-feedwith mouth wash. Getting dark Noel enters the water to put two light sticks on Annemarie. Derek put two light sticks on side of rib. Annemarie asks to change feeds to every 45 minutes. Worst of strong tide against Annemarie over Still 5.3 nautical miles to go.

9.20pm-All ok 4.6nm to go, starting to make progress.

9.58pm- Batch of jellies some big, Ryan acts as lookout with whistle.

10.12pm- feed. 3.58 nm to go. Brendan Proctor makes us some welcome soup!!

10.55pm-feed. Told Annemarie only 3nm to go.

11.00pm- Stroke rate goes up 66 strokes per minute.

11.40pm- feed. 2.6nm to go. Stroke rate 62.

12.25am- feed 2nm to go, Annemarie in good form. Stroke rate 62.

1.10am- feed, a few jellies around!1.3nm to go.

1.40am- feed.

2.13am-last feed, .75nm to go!!!!! 60 strokes per minute.

2.53am- Another feed, .4 nm to go, talking a little longer than expected.

3.00am- Ryan, brother of Annemarie enters water with light stick attached, not long now!

3.30am-Nearly there , approx. 100m to go. Beam lights are shining to guide Annemarie and Ryan.

3.36am-Annemarie finally clears water and waves to the boat. THE SWIM IS OVER!!!!ANNEMARIE NOW JOINS ONE OF THE WORLDS MOST EXCLUSIVE CLUBS.

3.42am-A delighted Annemarie, is helped firstly onto a rib and then onto the Lucky Lizzy’, for the journey back to Carrickfergus.

Job completed time 18hrs59min26 sec. one heck of a swim!!!!!!!!!!!!!!!!!!!

KIERAN FITZGERALD I.L.D.S.A OBSERVER.

CHAINDRIVEN TT - League final results.

A chara

The league winners final results are below for each division. They are based on your best six events plus 20 points for marshaling. You must of participated in a least one hill climb to score off six events. The presentation of prizes will take place at the end of season awards night/AGM. The date will be decided at the next club meeting.

Ladies (2 prizes)

1st) Cecilia Mc Guiness 79
2nd) Kate Hawney 73

Rookies and Novices (3 prizes)

1st) Ciaran Clancy (MSC Tri) 78
2nd) Ronan Brennan 69
3rd) Neil Dwyer (68)

Intermediates (4 prizes)

1st) Tommy Sheirdan 75
2nd) Decaln Byrne 72 (Sligo AC)
3rd) Trevor Hunter 66 (Sligo AC)
4th) John Walsh 57

Seniors (6 prizes)

1st) Micheal Devins 80 (Eire og)
2nd) Alex Carey 64 (Eire og)
3rd) Brian Sexton 62
4th) Colm Casey 61
5th) Sean Flanery/ Stephen Mullane 60 (Wheelers)

The prizes will be a combination of trophies, vouchers (chain driven) and cycling equipment. No cash prizes.