Lost & Found & New Open Water Swimming Magazine Launched

Someone left a watch, hat and goggles behind at one of the fri triathlon club sessions a number of weeks ago. Can whomever left them behind please contact shane_odoherty@yahoo.co.uk to reclaim them.

There's a new magazine out which might be of some interest to some of the Triathlon Club members undertaking longer sea swims as part of their plan of events. Don't know if it's good or bad or otherwise but could be worth a look.

www.h2openmagazine.com

Congratualtions to Orlaith & Tommy Sheridan

Congrats to Orlaith & Tommy on the birth of Baby Conor today, Tommy has reportedly already got Conor a turbo trainer for his tricycle for when he's a bit older so we look forward to seeing them both at training soon.

Swim Video Analysis Change in Date & Change & Tues Training News

We planned to do the video analysis on Thursday 17th Feb but unfortunately we now can't get this time. We are now going to run on Tuesday 8th February, full details below.

Still don't want to eat into a training session so the Tuesday group will have their tues swim session the night of the video analysis (8th February) pulled forward to Friday 4th February at 9:50pm in the sports complex.


The video analysis 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. There is no cost for taking part in this.

DO NOT ARRIVE AT VIDEO ANALYSIS UNLESS YOU'VE EMAILED SHANE AND GOT CONFIRMATION BACK.

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 strokes, all swimmers will get a CD with their vfootage 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 6th 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, it's a powerfull tool.

Everyone attending the Weds, Friday and Tuesday swims are encouraged to attend. Any club members outside of swim sessions are also welcome. 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/

Places can be reserved by emailing shane_odoherty@yahoo.co.uk , PUT SWIM VIDEO in the subject line please, and will go on a first come first served basis to one person at a time.

There is a max of 50 places (that's the max we can do in an hour) which will fill up pretty quickly, please don't email unless you're definitely going to turn up for the video session and the review afterwards, Thanks

Paris in July? (...and not the Tour de France)

Anyone looking to get in a bit of international racing this summer might be interested in this event taking place on the Seine and rattling around the Champs-Elysees. Club member Paul Burns is going to be representing Sligo on the day. Details can be found on the website, or give Paul a shout for more info.

Swim Series Provisional Dates Set

Provisional Dates for the Swim Series have been set for the 2011
event. The distances will be two 750m swims and two 1500m swims with a best 3 from 4 format. More details will follow.

Provisional Dates are:

14th May (Sat)
22nd May (sun)
28th May (Sat)
11th June (Sat)

Entry is not yet open but all details will be on the blog once it is so stay tuned to it. If you would like any more information on the event please contact shane_odoherty@yahoo.co.uk





Pictured - Coastguard Flyover at Swim Series Final 2010

2011 Training Duathlons pre-registration

The 2011 duathlon season is fast approaching -for anyone new to the sport these events involve running cycling and more running! Distances range from 2.5k to 5k for the run and 20k for the cycle. Every year the club runs a series of four races to give members a chance of some early season racing. The dates for this year are the 20th February, 6th March, 20th March and 3rd April (all Sunday mornings). As the club has grown in size this years series will involve one days compulsory marshalling so as many people as possible get a chance to race. Club members can pre register untill next Tuesday (25th -now closed!). Full details and registration will be announced in the next few weeks...

January's Coaching Weekend Timetable

(Download as a .pdf file here)

Date: 22^nd – 23^rd January 2011

Location: Sligo IT Gym

Equipment:

• Cycling and Running gear
• Bicycle and Helmet
• Turbo Trainer if possible
• A couple of changes of clothing
• Food for break time and throughout the day

Saturday

TIME	DESCRIPTION
10:00	Welcome and Registration and Introduction
10:30	Workshop/ Talk: Intro to triathlon: What you need to know. Equipment Essentials and Nutrition Per iodising your training programme.
11.30am	Coffee break.
11.45am	Transition Session (setting up transition area)
12:15	Bike care and bike check
1pm	Break Lunch
1:45	Bike fit Bike handling skills Turbo or Road Cycle (dependent on size of group and availability of Equipment).
3:00pm	Strength and Mobility
3.30pm	Q and A
4pm	Close

Sunday

TIME	DESCRIPTION
10:00	Reintroduction (as there will be some new faces)
10:30	Workshop/ Talk: Nutrition: Basic Physiology and Recommended Recovery Recommended methods for monitoring training
11.30am	Coffee break. Prepare for the run session
11:45am	Run session (Track or Field/ Road). Technical drills and short fartlek/ interval session (Dependent on surface).
1pm	Break Lunch
1.45pm	Strength and Mobility
2:30pm	Q and A
3pm	Close

Club Meeting Tomorrow Night

Club meeting tomorrow night (Wed 19th) @ 8pm in the Sports Complex. 2011 looks set to be a big one with more triathlons than ever before taking place aroung the country -the club goals for the coming season and tri specific coaching weekends are all up for discussion. Be there or be a triangle.

Swim Video Analysis Time Again

Sligo Triathlon Club is going to run another swim video analysis session on Thursday 17th February. Two bits of good news is that there is no charge to take part in this for club members (it's very expensive and difficult to get done otherwise) and we're going to run it on a thursday night so as not to cut into our normal training times like we'd done previously.

We had 12 swimmers last time who did the video session but didn't come to the review or collect their CDs, these swimmers will be allowed have their existing CDs reviewed but won't be allowed get new footage this time for reasons of fairness.

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 strokes, all swimmers will get a CD with their vfootage 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 6th 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, it's a powerfull tool.

Everyone attending the Weds, 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/

Places can be reserved by emailing shane_odoherty@yahoo.co.uk , PUT SWIM VIDEO in the subject line please, and will go on a first come first served basis to one person at a time.

There is a max of 50 places (that's the max we can do in an hour) which will fill up pretty quickly, please don't email unless you're definitely going to do it.

Swim Training Reminder

Can anyone in the advanced and intermediate lanes (Shane's lanes) please make sure to bring along fins and stopwatches every week from now on. Anything that measures mins and seconds will do, doesn't need to be fancy at all.

We will continue to do a lot of sets which require a stopwatch and all lanes including beginners should have fins for drills. Centre snorkles for all abilities are also highly recommended by Colm and Shane so please try to get one.

A lot of the advanced and intermediate lane swimmers did the 400m time trial in Dec, if you're in these lanes and you didn't, it would really benefit if you could do this in your own time and send time on to shane_odoherty@yahoo.co.uk as it's used extensively in the sets we're doing.

Thanks!

The Final Whistle featuring Ronan McNamara

Club coach Ronan McNamara will be on Ocean FM's sports show this friday evening at approximately 19:20. Ronan will be speaking about the clubs training sessions, triathlon in general and upcoming club events. Daragh Cox's Final Whistle sports show is a really good local sports show and well it's worth catching it from 7-8pm on Fridays.

Monthly Long Cycle training: (revised Dates)

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

Just to stress that these will not be fast cycles but Long and Steady!
We will keep in touch nearer the dates in case of adverse weather as we are not out of the woods yet. Meeting time will be 8:45am and leaving at exactly 9:00am on the button these are long rides and everyone has family and other 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 2011– 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 2011 – 180km – Sligo IT – Geevagh – over Arigna – Drumshambo – Ballinamore – Drumbeagh – Drumakeever – Blacklion – Cornageeha – Drumkeeran – Manorhamilton – Newtownmanor – Drumahaire – Sligo – phew!

For more details contact John Hanley johnhanleynazareth@eircom.net

Jan - March training schedule

Click here for the new year training times (or in the top left of this blog) -thanks to club coaches Ronan, Colm and Sean for putting it together.

Triathlon Training Camp

Sligo Triathlon Club and Lynn Algar a level 2 coach with Triathlon Ireland are hosting a weekend training camp on the 22nd and 23rd of January 2011. The weekend is mainly targeted at beginner and improver athletes but even the seasoned campaigner will come away with something.

The following topics will be covered:

• Intro to Triathlon
• Equipment
• Nutrition
• Bike care and maintenance
• Strength and mobility training
• Running theory and practical
• Cycling theory and practical
• Swimming pool session
• Training program development

Along with Lynn will be 5 Level 1 triathlon coaches which will ensure a high level of attention is given to all athletes attending the course. The cost of the course will be €25 for the weekend or €15 per day.

Equipment needed:

• Swimming, Cycling and Running gear
• Bicycle and Helmet
• Turbo Trainer if possible
• A couple of changes of clothing
• Food for break time and throughout the day

For more information contact Ronan at coach@j2pfit.com

Still some swim places available & Lost & Found

SOMEONE FROM THE CLUB LEFT A SWIM HAT, GOGGLES AND WATCH BEHIND THEM IN THE GENTS CHANGING AREA YESTERDAY CONTACT SHANE TO GET THEM.


Update on swim training is that we have filled the friday 7pm session (having added a fourth lane), there are no more places available on that.

We have two places left in the tues (9:50pm) session and 10 available on the weds (9:50pm) session. The weds session has pulled in some of the quickest swimmers in the club (3 of the top 5 from the time trial before christmas) so we have a good set up for the advanced group with some high intensity training planned. We also have the beginner and intermediate groups with spaces in both of those on weds night.

If anyone would like to go to the tues or weds sessions please contact shane_odoherty@yahoo.co.uk to reserve a place as soon as you can to avoid missing out.

The club ID cards are now available at the swim sessions for anyone who's requested one. They give access to the €4 swim rate in the sports complex and the cards are free of charge, just need to email reidscot@gmail.com a passport style photo.

Swim Training 2011

We're kicking off swim training next week, tues 4th jan

Sessions are as follows
Tues 9:50pm - 10:40pm Sports Complex Pool (Full Pool)
Weds 9:50pm - 10:40pm Sports Complex Pool (Full Pool)
Fri 7pm - 7:50pm Sports Complex Pool (4 Lanes)
Sun 8am - 8:50am Avena Pool Ballysadare. (Full pool)

You can take part in as many of the 4 sessions as you like, we've lifted that restriction since we've got extra sessions and an extra lane in the fri session. If you sign up for the tues session, you can't go to the weds one week, fri next etc. Need to stick to your class.

Video analysis will take place again during the term, we will have another information evening/lecture and will do another 400m time trial event in the pool at end of feb. The term fee includes the cost of all of the above, no extra charge.

All sessions will be coached. Cost will be €55 for the 8 wk term, payable at the first session.

Places will be first come first serve. Registration on Tues will be at 9:30pm, 9:30pm Weds, 6:30pm Fri. If you're interested in doing the sun session please email shane as we need to figure out how many are interested in doing that one. If you're at the tues sign up you can sign up for other nights at the same time. Reg will take place in the public gallery in the complex.

There will be more of an emphasiss on swim fitness and increasing speed as we get closer to racing season.

Email shane_odoherty@yahoo.co.uk for more info.