Women’s Triathlon training 2012

Posted on January 16, 2012 by brian

We have pulled together a schedule of Dublin triathlon training events geared specifically for the women in the Club which will be held in Spring and early Summer – details are below, make a note of dates for diary!! All are welcome as the training will be suitable for everyone from the  absolute beginner to the experienced triathlete. They will be a great way to get to know  your club mates, and pick up valuable swim/bike/run tips for the 2012 season.
We will be sending out regular e-mails to the ladies , if you want to be included on the mailing list then simply add your details here:

Any general queries about Ladies Training Events or the regular weekly training sessions contact the Ladies Officers:
Ellen Murphy (ellenwaterford@yahoo.com / 0861537996)
Deirdre O’Toole: (deirdreotoole0@gmail.com/ 0876755221)

Belpark Women’s Squad Training 2012

Introduction

Belpark will be organising a number of ladies training events in Spring 2012. The events are skills -focused and are suitable for all levels. Everyone from the complete beginner to the experienced triathlete is invited to attend. Training Sessions (except warm weather camp) are just €5.00 each. The sessions will be a great way to get to know fellow club members and pick up valuable swim/bike/run tips for 2012 race season.

Upcoming Training Events.

Sat 11th Feb – Run Focus – Bushy Park : 2.30pm-4.30pm

The first session will concentrate on running technique and drills for improving running style. Each runner will be videoed, and then over a coffee break be given feedback on improvements to be made. We will then have a general discussion on run training for triathlon followed by an easy group run to put newly acquired skills into practice.
Coaches – John Caffrey /Brian Crinion
Venue: Meet at Rathfarnham Club House at 2.30 pm (bikes/bags etc can be safely stored here)
Cost: €5
****A casual Belpark Ladies dinner is also being planned for 7pm @11 th Feb in Terenure- great opportunity to get to know club mates in a social setting and compare race plans for the 2012 season!!****

Sun 26th Feb – Bike Focus – Sundrive Track – 2.00 pm

Bike technique session aimed at improving all round bike handling. It will focus on skills such as selecting correct gears, cornering, manoeuvring around cones, and fast transitions, aswell as bike positioning. This session is perfect preparation for upcoming Duathlon and Tri Season .
Coach ;- John Caffrey/Brian Crinion
Cost: €5

Sun 11th Mar: Swim Focus – Belvedere Swimming Pool: 8.30-9.30am

Swim technique and video analysis with Belpark Swim Coach Stephen Early . This session will focus on simple steps which can be taken to improve strokes, and lead to faster swim times. There will also be an opportunity to be videoed whilst wearing wetsuit to see how buoyancy of wetsuit in water changes stroke.
Coach: Stephen Early
Cost: €5
***Early start is due to limited availability of pool. Swim will be followed by a sociable breakfast nearby***

April – Belpark Warm Weather Training Camp

A one week warm weather training camp which will be open to male and female Belpark athletes is being planned. More details to follow asap. If training week abroad is postponed we will look to organise a Ladies Training Weekend in Ireland in April.

Bank Holiday Monday 7th May – Open Water Swimming -7th –Dun Laoghaire-Time TBC

With race season just around the corner, it is essential to get some practice in the open water. At this session you will be taught the correct technique for sighting buoys, swimming around bouys, drafting, entering / exiting the water, removing wet suits, and we will even simulate some race starts!!
Coach: Stephen Early
Cost: €5
***Coffee and cake pitstop in Dun Laoghaire will probably be required after braving the open water in May!***

Posted in membership, training | Tagged , , | Leave a comment

Womens Training Sessions

Posted on January 10, 2012 by helenfrench

Please add your email if you want to find out more details about the women’s training session in Dublin this Spring and early Summer.

Posted in training | Tagged , , , | Leave a comment

HAPPY NEW YEAR

Posted on December 19, 2011 by liam

Happy New Year to all Belpark members. As people start to get back into their training routine don’t forget to check out our training schedules in the training section. Swim sessions will commence again this Friday 6th January.

Rathfarnham run session continues in Nutgrove park on tuesday evenings at 6.30. Although the run session will still start from the old clubhouse, there is a new clubhouse available for members with shower facilities. This is located on Grange Court Road ( turn right at roundabout at the top of Nutgrove way).

Bike spins will recommence this weekend, with the fast group (80km+) option and 60km options on saturday morning. Intermediate spins (80km+) will recommence on a sunday morning for guys and girls. This spin is ideal for those looking to step up to the fast group in 2012. Please email helenfrench@eircom.net if you are interested in the sunday spins. All spins start at 9.30 from Rathfarnham WSAF clubhouse, Main St, Rathfarnham.

The Triathlon race calender for 2012 is now available on IrishTriathlon.com . Belpark will be announcing their club race in due course and will post on website when available.

Details on the Belpark membership fee for 2012 will also follow soon.


View Belpark-Triathlon-Club in a larger map

 

 

 

No Swimming this Friday 23rd December.

Please see below a copy of the swim sessions in Belvo over the Christmas Holidays. The masters sessions are busy but you’ll get a great 3K swim and Tony has no problem with Belpark members attending.

Have a fantastic Christmas!

 

Belpark swimming

Belvo Christmas Training 2011

Have a fantastic Christmas!

Posted in training | Tagged , , , | Leave a comment

Inaugural Club Champions Cups

Posted on December 12, 2011 by helenfrench

The 2011 men’s and women’s club champions Stephen Earley and Ellen Murphy were presented with the inaugural cups at our 2011 Christmas Party. With the Triathlon Ireland 2012 race calender due for release this week, the pressure will be on to see who can get their name on the cup for our club race for 2012.

Posted in Uncategorized | Leave a comment

Belpark AGM Minutes

Posted on November 27, 2011 by kevinkeane

A copy of the Belpark AGM minutes can be read here:

Belpark AGM 2011 Minutes Redacted

Posted in membership, Uncategorized | Leave a comment

Belpark Christmas Party

Posted on November 24, 2011 by brian

Sign Up, Sign Up, Sign Up…. Only a few days left to confirm your place at the Belpark club Christmas party.

Location: Vermillion Restaurant, Terenure

Partners welcome. Enter your details below.

Create your free online surveys with SurveyMonkey, the world’s leading questionnaire tool.

Posted in membership | Tagged , , | Leave a comment

Swim Session Friday 18th November 2011

Posted on November 24, 2011 by liam

Lane 3:
100 FC swim (10 secs rest)
200 as 50 drill, 50 swim x 2 (10 secs rest)
100 FC swim (10 secs rest)
150 as 50 drill, 50 swim, 50 drill
——————————-

Main set:
4 x 100 FC as 25 drill, 75 swim on 1.45 (fists)
400 FC swim on 7
3 x 100 FC as 25 drill, 75 swim swim on 1.45 (d-paddle)
300 FC swim on 5.15
2 x 100 as 25 scull, 75 swim on 1.45
200 FC swim on 3.30
4 x 50 FC swim on 55 FAST
100 FC swim on 1.35 FAST

——————————-

Drills
8 x 50 on 60 as 25 sculling, 25 fast swim
200 smooth

 

Lane 4:
400 w/up
100 swim, 50 drill, 50 swim, 50 drill, 150 swim
——————————-

Main set:
5 x 100 FC as 25 drill, 75 swim on 1.55 (fists)
250 swim steady on 4.30
4 x 100 FC as 25 drill, 75 swim on 1.55 (d-paddle)
250 swim steady on 4.20
3 x 100 FC as 25 drill, 75 swim on 1.55 (scull)
250 swim hard on 4.10
200 FC/BC cool down
——————————-

Drills
8 x 50 on 60 as 25 catch up, 25 fast swim
200 smooth
Lane 2:
300 warm up – 100 swim, 100 drill, 100 swim

——————————-

Main set:
100 easy on 1.55
2 x 100 as 25 drill, 75 swim on 2.00
200 steady on 3.50
3 x 100 as 25 drill, 75 swim on 2.00
200 steady on 3.40
4 x 100 as 25 drill, 75 swim on 2.00
200 hard on 3.30
100 easy on 2 mins
6 x 50 FAST on 50
——————————-

Drills
8 x 50 on 60 as 25 fists, 25 fast swim
200 swim down

 

 

Lane 1:
300 warm up as 100 swim, 50 choice drill, 50 catch up, 100 swim

——————————-

Main set:
3 x 100 as 25 drill, 75 swim on 2.30
100 easy on 2.20
4 x 100 as 25 drill, 75 swim on 2.30
100 easy on 2.20
5 x 100 as 25 drill, 75 swim on 2.30
100 easy on 2.20
4 x 50 on 70 FAST as possible

——————————-

Drills
2 x 50 on 1.15 – easy, focusing on technique
2 x 50 as 25 choice drill, 25 fists on 1.30
2 x 50 swim, remembering drills and technique

 

Lane 5:
300 warm up as 100 swim, 50 choice drill, 50 catch up, 100 swim

——————————-

Main set:
3 x 100 as 25 drill, 75 swim on 2.30
100 easy on 2.20
4 x 100 as 25 drill, 75 swim on 2.30
100 steady on 2.15
5 x 100 as 25 drill, 75 swim on 2.30
100 steady on 2.15
5 x 50 on 65 FAST as possible

——————————-

Drills
6 x 50  as (1 drill, 1 swim) x 3
Drill on 1.15
Swim in 60 – FAST

Posted in training | Leave a comment

Swim Session Friday 11th November 2011

Posted on November 24, 2011 by liam

Lane 3:
2 x 100s on 1.50 as, 25 catch-up, 25 fists, 50 swim
4 x 50 on 65 as 25 ok-drill, 25 swim
2 x 100 on 1.55 as 25 drag, 25 racing doggie paddle, 50 swim
—————————-

Main set:
Twice through the following
3 x 100 on 1.40
3 x 75 on 1.15
3 x 50 on 50
2 x 100 on 1.35
2 x 75 on 1.15
2 x 50 on 50
200 smooth on 3.30
————————–

Drills
8 x 50 on 60 as 25 sculling, 25 fast swim
200 smooth
Lane 4:
500 warm up as (100 swim, 25 scull, 50 swim, 25 choice drill, 100 swim, 50 catch up, 25 sculling, 25 swim, 50 catch up, 50 swim)
————————–

Main set:
Three times through
3 x 100 on 1.55
2 x 100 on 1.50
1 x 100 on 1.45
100 smooth – straight through
4 x 50 sprints head to head
Or, 4 x 50 timed, broken 200 (Should be PB minus 3 seconds)
100 smooth swim

————————–

Drills
8 x 50 on 60 as 25 catch up, 25 fast swim
200 smooth
Lane 2:
300 warm up – 50 swim, 50 choice drill, 100 swim, 50 choice drill, 50 swim.

————————–

Main set:
Twice through
4 x 100 on 2.10
3 x 100 on 2.05
2 x 100 on 2.00

————————–

Drills

8 x 50 on 60 as 25 fists, 25 fast swim
200 swim down
Lane 1:
300 warm up as 100 swim, 50 choice drill, 50 catch up, 100 swim

————————–

Main set:
Three times through
1 x 100 on 2.35
2 x 75 on 1.50
3 x 50 on 60

————————–

Drills
2 x 50 on 1.15 – easy, focusing on technique
3 x 50 as 25 choice drill, 25 fists
2 x 50 swim, remembering drills and technique

 

Posted in training | Leave a comment

Swim session Friday 4th November 2011

Posted on November 24, 2011 by liam

Lane 3:
500 warm up as (100 swim, 100 drill, 50 backcrawl) x 2
———————

Main set:
3 x (6 x 100) as 2 hard, 1 easy
All under 1.40
3 x 200 as 100 steady, 50 build, 50 max
All on 3.20
200 backcrawl swim down
—————-
5 x 50 as 25 fists, 25 swim
3 x 50 as 25 catch up, 25 swim
All on 60

 

Lane 4:
400 warm up as (100 swim, 100 drill, 200 swim)
———————–

Main set:
4 x (4 x 100) as one hard, one steady x 2
All on 1.50
1 x 200 hard on 3.40
2 x 100 hard on 1.55
4 x 50 hard on 60
————————-
200 backcrawl steady cool down
4 x 75 as 25 fists, 25 choice drill, 25 swim
On 1.40

 

Lane 5:
300 warm up – 50 swim, 50 backcrawl, 100 swim, 50 backcrawl, 50 swim

————————–

Main set:
4 x 100 on 2.10
5 x 75 on 1.45, build 1-5, 5 is the fastest
8 x 50 on 1.05, build 1-4, 4 and 8 are fast
3 x 100 on 2.10 steady
2 x 75 on 1.45 hard
1 x 50 max under 55 seconds
100 backcrawl cool down
————–
4 x 50 drill on 60

 

Lane 2
400 warm up as (100 swim, 50 backcrawl, 50 drill) x 2

——————————-

Main Set:
4 x 100 on 1.55, build 1-4, 4 is the fastest
100 backcrawl easy
2 x 200 on 3.40, 1 steady, 1 hard
100 backcrawl easy
10 x 50 as [2 on 60, 2 on 55, 1 on 50] x 2
3 x 100 on 2.00 as 25 easy, 25 steady, 25 hard, 25 easy
100 backcrawl easy
4 x 50 as 1 on 60, 1 on 55, 1 on 50, 1 max
————–
6 x 50 on 1.10 as 25 drill, 25 swim

 

Lane 1:
400 freestyle warm up

————————

Main set:
6 x 100 on 2.30, [1 fast, 2 easy] x 2
8 x 50 on 1.15, Build 1-4, 4th & 8th fastest
4 x 100 on 2.30 [1 fast, 1 easy] x 2
6 x 50 on 1.15, Build 1-3, 3rd & 6th fastest

6 x 50 on 1.15 as 25 fists, 25 swim

Posted in training | Leave a comment

Swim session 27th October 2011

Posted on November 24, 2011 by liam

Lane 3:
400 warm up as (150 swim, 50 drill) x 2
Main set:
4 x 100 on 1.45 steady
3 x 100 on 1.40
2 x 100 on 1.35
1 x 100 max under 1.30
2 x 200 steady on 3.20
3 x 100 on 1.35
4 x 50 on 55 steady
1 x 100 max under 1.30
1 x 200 on 3.15
4 x 50 max on 1.00

8 x 50 as 25 choice drill, 25 swim on 1.05
Lane 4:
400 warm up as (100 swim, 100 drill, 200 swim)
Main set:
5 x 100 on 1.55 steady
4 x 100 on 1.50
1 x 200 steady on 3.30
4 x 100 on 1.45
4 x 50 on 1.00 steady
1 x 100 max under 1.45
1 x 200 on 3.25
4 x 50 max on 1.10
5 x 50 as 1 drill, 1 swim, 2 drill, 1 swim
Lane 5:
300 warm up – 50 swim, 50 drill, 100 swim, 50 drill, 50 swim

Main set:
5 x 100 on 2.10 steady
2 x 100 on 2.05 fast
3 x 150 steady 3.10
2 x 75 fast on 1.35
4 x 50 steady on 1.15
4 x 50 fast on 1.15
1 x 100 steady on 2.10
2 x 100 fast on 2.20

200 swim down

Lane 2
400 warm up as (150 swim, 50 drill) x 2
Main Set:
5 x 100 on 2.00 steady
4 x 100 on 1.55
1 x 200 steady on 3.30
4 x 100 on 1.50
4 x 50 on 1.00 steady
1 x 100 max under 1.45
1 x 200 on 3.25
4 x 50 max on 1.10

7 x 50 as 1 swim, 2 drill, 1 swim, 2 drill, 1 swim

 
Lane 1:
400 warm up freestyle

Main set:
5 x 100 on 2.35
4 x 100 on 2.30
3 x 100 on 2.25
2 x 100 on 2.20
1 x 100 on 2.15
2 x 50 on 1.30 steady
2 x 50 on 1.30 fast

Warm down – 400 freestyle/Backcrawl mixer

Posted in training | Leave a comment