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