The rules: safety first triathletes

1.     You must hold a current triathlon Ireland license

2.     You must have a helmet and correct training attire or be sent home-safety first(sorry to be blunt)

3.     You must have at a minimum 2 spare tubes and be able to change a puncture

4.     No tri-bars on your bike for group session- you will be asked to remove them or not allowed to continue

5.     The bike must be in full working order-if it needs a service please go to Joe in the bike shop and ask him to service it. He is a proud club sponsor so please support

6.     There will be no allocation of senor members to take beginners on a Saturday from the end of January onwards-all beginners therefore must first take part in the Sunday sessions and progress from there.

7.     You must carry with you your own nutrition and water/energy drinks

Cycle Sessions Explained:

Sat Morning cycle Union Cross ennis road 9am - Traditionally a hard-tough cycle session catering for intermediates to advanced cyclists including the stronger females cyclists. This is a group ride and not a coached session. Often depending on conditions can be hard-difficult. Cyclists are reminded they need to be fit enough to manage 50-80 miles at a speed ranging from and average of 16/17mph but up to

20-22mph later in the season. You would also need to be as proficient on hills as well as the flat, as while the speed on hills is reduced the intensity is often increased, resulting in poor hill climbers getting “dropped”. Also cyclists are advised to be self sufficient - eg have your own tubes, pumps, sufficient clothing and food. While for the first number of weeks you might find yourself struggling or getting “dropped” you will improve fairly quickly if you attend these sessions consistently over a winter and very soon your fitness levels will be up to those of the main bunch or even the front riders. This is ideal training and will bring you on. Advice and “tips” should be gleamed from other more experienced cyclists as you ride side by side with them – most are only too happy to offer good advise passed to them over  the years in just the same way. Please note that beginners are strongly advised to take part in the Sunday sessions first and progress from there. This is a common sense approach. Taking out the beginners/intermediates is very enjoyable, good craic and you get a savage power workout helping the stragglers over the hills or when they are tired! Or the “guide” can use a mountain bike with the beginners and still get as good a workout as with LCC “A” riders.= Eamonn horgans secret training tips J

 Sunday Morning Cycles: Parkway 10am . This has traditionally been a slightly more relaxed cycle than the sat morning cycles. And in recent years now caters generally for two levels, advanced and intermediate beginners, depending on those who turn up on the day and the availability of club volunteers to take out the beginners/intermediate session. (Please note there have been far too few of the more experienced club riders offering to volunteer for this session). The main bunch generally ride at about 16-19mph in a group of anywhere from about 5 riders upto 20/25 riders. This group “self manages” itself and is not a coached session. So you’ll need to realize that you are riding with fellow club members who are out to train or as many of us do, combine the ride out with a social chat (albeit at 18mph). Please note, the more senior members should take one Sunday where they use it as an active recovery session and help advise the beginners.

 please check the website and web forum for updates on training

any complaints to........coaching@limericktriathlon.com

www.stephentlynch.ie