LIMERICK TRIATHLON CLUB Club Newsletter - Autumn 2011 Issue 3 Welcome
to the Autumn LTC Newsletter! We hope you enjoyed the 2011 racing season Since our summer newsletter in June a lot has been happening on the racing circuit with many members topping the leader board in national and european races - congrats everyone! If you are new to the club and took part in your first triathlon well done and keep up the good work! We also hosted our annual HOTW race and yet again it was a resounding success. The following positions are available on the committee for the 2012 season: 1. Duathlon Race Director 2. HOTW Race Secretary 3. PRO If you are interested in any of the positions please contact email@example.com om If you have feedback or would like something covered for the Winter issue, please e-mail firstname.lastname@example.org Finally, thanks to Gordon Thomson for all the great photos included in this publication. Enjoy the off season! LTC Committee 2011
END OF SEASON PARTY AND AWARDS NIGHT!!! SAT, 19TH NOVEMBER STRAND HOTEL, LIMERICK LAST CHANCE TO BOOK YOUR TICKET!! WWW.LIMERICKTRIATHLON.COM
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LTC RACES 2012
LIMERICK TRIATHLON WISHES TO THANK ALL OF THEIR SPONSORS Frank Hogan
CLUB RACE DATES FOR YOUR DIARY 2012 Duathlon - Series 1: Sunday 5th February Duathlon Series 2: Sunday 19th February
LTC ANNOUNCES NEW SPONSORSHIP WITH PB RECRUITMENT SERVICES
Duathlon Series 3: Sunday 4th March
Philip Brady Recruitment trading as PBRecruitment is a niche recruitment company based in Limerick, focused on the “hi-tech” sector in Ireland. The company was established by Philip Brady in 2010. Growing quickly, we are already preferred suppliers of staff to many of the top employers in Limerick and nationwide. We are proud to be an independent Irish owned recruitment organisation.
Joey Hannan Memorial Race: Sunday 29th April 2012 Hell of the West (HOTW): Saturday 23rd June 2012 REMEMBER IF YOUR NOT RACING - WE NEED YOUR HELP VOLUNTEERING!
NEW CLU GEAR
The new club gear for the 2012 season is for sale in Gleeson’s Sport Store in Upper William Street. If your size is not in stock Steve will gladly order some in for you, so get in soon to avoid disappointment!
Philip Brady was previously a Manager and Director with CPL, Ireland’s largest recruitment organisation. With over 20 years specialist recruitment experience, he is without doubt one of Ireland's most experienced IT&C recruitment consultants. “Our philosophy is to work in partnership with clients and candidates in the IT, electronics and telecoms space in Ireland. We offer a dedicated and specialist service provided by a small team of real people committed to improving the recruitment experience for both our clients and our candidates”. PB Recruitment uses state of the art technology in order to work more closely with passive and active job seekers in the IT, telecoms and electronics space. We use a cloud based candidate tracking database and will shortly be moving all other systems over to the Microsoft 365 platform, so that we will be totally cloud based. We work closely with candidates, listening carefully to their career aspirations and goals, gaining a clear In photo L to R: Philip Brady & Mike understanding of their technical, personal and business skills, and then matching them to the best available career opportunities in Ireland. Mike Lane of Limerick Triathlon Club, stated: “We are delighted to weclome PB on board as a sponsor of the club and we are looking forward to working with Philip and his team for the coming season”. Contact PB: Phone: + 353 61 450 679 Email: email@example.com Web: www.pbrecruitment.ie Address: Roselawn House, National Technology Park, Castletroy, Limerick.
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EUROPEAN TRIATHLON Championships Report Pontevedra, Spain 2011
REPORT BY: ANDREE WALKIN EUROPEAN MEDAL CHAMPION
“while I put a lot of work in myself, I feel it couldn’t have come true without the help and support from my husband Mike, my family, numerous club mates and training buddies and my coach Stephan Teeling Lynch. Huge thanks to you all…….”
in the days leading up to the race.
After travelling to The World Tri Champs in Budapest last year I got a taste for what it was like to race abroad and have the opportunity to race for my country at Age Group Level. I absolutely loved the whole experience so I decided to set my sights on getting to Pontevedra Spain in 2011 for the European Champs.
The Standard or Olympic distance race was last on the weekends programme and we tried to enjoy the days leading up to the race by watching and cheering on the sprint distance age groupers and also the impressive elites. By all accounts the heat played a big factor in a lot of athletes’ performances. The other big topic for debate was the bike route and this leg was discussed most in team meeting and briefings. I have to admit we did sneak into the Team GB briefing to hear the tips they had on offer and of course to check out our competition.
Unfortunately this time not too many from the Limerick club were planning on travelling but I knew I could rely on Mike Ryan to make the trip. Mike, I think its fair to say has been to quite a few tri championships and as I learned has a tale to tell about every one of them J So, as the bleak Winter at home unfolded I trained hard with the thoughts of racing in sunny Spain in mind. Accommodation sorted! As it turned out I ended up travelling over alone but had arranged accommodation with fellow LTC ex pat Alison Ledger and another Irish Friend Dee Mc Carthy who are both now living, working and training with Tri c clubs in the UK. The UK based girls booked our accommodation and it worked out perfectly as we were in a hotel with the Team GB age groupers and right in the centre of the old town and most importantly right on the run course…Good job girls!! Breaking down and re-building the bike
Race day arrives! So race day finally arrived and it as expected was an early start with us leaving our hotel at 5.45 am much to the amusement of the local Spanish Saturday night partiers who were still dancing on the streets. I remember laughing to myself as we walked through a cheering bunch, us all decked out in our Irish tri suits, as the other women our age were dressed to kill in dresses & heels!! We quietly grinned to each other thinking ah that’ll be us later tonight…well maybe minus the heels;) Transition 1 & 2
Before I left there were hours of “fun” (if that is your idea of fun) which involved lessons in breaking down and rebuilding the bike. I have to admit the two things that worried me most about this trip were the building of the bike and the Heat!! Luckily both worked out and with the help of the very capable Irish Ladies. The three of us were set up and ready to test the bike route even before the Team GB Bike Mechanics had had breakfast on the first morning.
Transition was alive with the usual pre race frolics and before we knew it was time to queue for our swim wave entry. My plan was simple get on feet and swim…which I did, out of the water onto the bike I felt good but knew I had 2 laps of this lovely bike course to do so said I’d better pace myself. The course almost immediately climbed and with the gradient of 6% the head went down and I just climbed hard thinking this is going to be worth it for the decent which it was, 2nd time round it was no easier but the decent was sweeter for sure.
Race build up…
I’m not sure if it was the sunshine, the friendly people, the great food or the small matter of hundreds of like minded triathletes milling around in lycra in this beautiful city but I was in my element in
Into T3 I was still feeling good as I headed towards the CGTD stadium to start the run. After a half lap of the stadium a small incline greeted us before
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Continued from previous page… we headed for the historic old town which included a maze of left and right turns and one interesting hill. The route was clearly marked and dotted with water stations and lined with supporters from every corner of Europe. With the sun starting to beat down on us & four laps of this circuit to do we certainly needed these guys to keep us going and that they did. Unfortunately from the corner of my eye I saw my roomie Alison in the crowd and thought gosh I must be really dehydrated I’m seeing things but as I got closer I saw her mouth the word, “Puncture” darn it I thought, but onwards I pushed! End in sight
entered the stadium for the last time I decided to give it my all and sprint finish. I couldn’t believe it! I had no idea I had medalled until I got back to the barrage of missed calls on my phone in the hotel room, they had been tracking me at home and I had run myself into bronze medal position. I really couldn’t believe it. The medal ceremony was something really special. Its funny a fellow LTC legend and numerous medal holder said to me when I got home “the first big medal is the special one and one you will always remember” I have to say I agree but only time will tell. I think a set with one of each would also be pretty special!
At this point I started to notice the age group numbers on the legs of the runners ahead of me “mmm…there’s a 30-34 maybe I can try catch & overtake her… wow that wasn’t too hard…that’s one down”, I won’t lie my competitive nature kicked in and I went for another. I really had no idea where I was in relation to my age group competitors but I thought lets try chase as many down as I can. As I
LIMERICK TRIATHLON CLUB TRAINING TIMETABLE 2011-2012 The Club Training Calendar is available on http://www.limericktriathlon.com/drupal/?q=trainingtimetable Please note: 1. Coached swim sessions take place at the University of Limerick on Monday and Askeaton on a Thursday (still space in Askeaton). 2. Two turbo sessions to be set up in the next few weeks, on Weds and Thurs nights. Full details TBC. 3. Strength & Conditioning session also in the next few weeks. 4. Swim to Bike brick sessions in the new year, details to follow. 5. Talk from Nutritionist before Christmas 6. Informal ‘How to plan your season’ session also before Christmas
Mike Lane is the Training Co-ordinator for the 2011-2012 season and he can be contacted on firstname.lastname@example.org
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HOTW RACE REPORT 2011 Saturday 25th June 2011 saw the 27th Running of the Kilkee "Hell of the West" Triathlon Hosted by Limerick Triathlon Club, comprising 1.5Km Sea Swim, 44Km cycle, 10Km run.
In summary a super day was genuinely had by all which must be put down to the competitors, supporters but always and most importantly the efforts of all who volunteered and gave invaluable help in the waterl, on the cycle, run courses and behind the scenes. Events cannot happen without volunteers so a massive thanks to all who helped. Until next year.â€Ś Final results and Gordonâ€™s professional photos are www.limericktriathlon.com
Sea conditions were less than ideal when the 800+ competitors set off shortly after 10.0am. The athletes had a tough day on the course as they swam through the choppy waters and battled against the wind on the bike and the run course. However, this did not effect Limerick Tri CLub's Mike Yelverton who exited the swim in 19:26 and went on to win the overall race in a fantastic time of 2:10:00. Aoife Lynch (Base2Race) from Dublin to first prize in the women's category finishing in 2:24:47.
The event saw many participants competing for the very first time and Limerick's Judge and LTC Member , Tom O'Donnell who has never missed the event competed for the 27th time. The club had many winners in the various age categories, so congratulations to you all.
Limerick Triathlon Club yet again showed how they can produce a top class sporting event and the club would like to thank all their sponsors and volunteers who helped to make the day a huge success.
WELL DONE TO MICK KEANE, RACE DIRECTOR ON ALL HIS HARD WORK AND THANKS TO ALL WHO MARSHALLED ON THE DAY TO ENSURE ANOTHER TOP CLASS WAS DELIVERED
DATE FOR YOU DIARY - 23rd JUNE 2012!!!
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Off-Season Training By Luis Varga, Certified Coach
Every year when I read the Hawaii Ironman stories I get that end of the season feeling. The leaves are falling off the trees and for many of us snow is in the forecast. Many of us reflect on our performances this year and start preparing for next season. I find that most triathletes tend to respond to the off-season in one of two ways. Some take too much time off and get totally out of shape and others keep training hard and are seen running intervals at the track. I do recommend a bit of a break this time of the year. I also recommend enough training concentrating on aspects often forgotten during the racing season. Take a physical and mental break Once you finished your last race of the season it is time to take a break. It is important to let your body recover but perhaps more importantly, let your mind rest from all the training and racing stress. Play a team sport, go hiking with your loved ones or go on a skiing trip. You can still do some running, swimming or biking. Just keep it fun and unstructured. New activities will invigorate you. Not to mention that your non-triathlete friends and loved ones would be glad to see you. Concentrate on technique Once you get started with triathlon specific training keep it easy to moderate and work on your technique. The best time of the year to work on technique is the offseason. During the racing season many athletes are so worried about split times and distance that they forget about technique. Get your swim coach to film your stroke. Concentrate on pedaling circles while on the bike. If your bike is uncomfortable this is the best time of the year to get a new bike or get a professional bike fit on your old bike. Your body will have the time to adjust
to any bike changes. For the run I recommend working on some running drills to improve turnover and minimize the time your foot is on the ground. Most top runners can maintain 90 steps per minute or better. Count the steps on one leg only or double to 180 and count both legs over a minute. If you are not sure, try this test. First make sure you have a good idea of your aerobic pace at your maximum aerobic heart rate. Now go out and do between 15-20 minutes of fast running either in the form of interval work (such as 3 x 1000 on the track or 1 x 5 minutes, 2 x 3 minutes, 3 x 1 minute fartlek). Now monitor your body for the next few days. If your aerobic pace gets quicker from this workout, you will probably benefit from doing speedwork. If you get slower or get sick, your body is not in the shape to handle speed work at this time and you may benefit from doing a couple more weeks of base work. Don't be a (January) National Champion I am not sure where I heard this quote but I like it. Every time someone tells me about a great set of repeats or some crazy ride done at an incredible pace during the off-season I use the quote. The likelihood that this athlete can maintain this sort of effort throughout the entire year is not very good. Training takes effort, it causes pain and it wears on you. Save that energy for when it counts later in the season. Being fit in January does not mean that you will be that much fitter by summer. The more likely scenario is low performance during the summer due to over training and getting mentally drained from all the high intensity. Train your weaknesses I like this motto in general but I want to make sure that training weaknesses does not turn into doing mega-mileage during the off-season. If swimming is your weak sport concentrate on technique improvements rather than swimming 5000 yards five times a week. Most swimming improvements come from
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Off-Season Training contd. technique. If you swim 25,000 yards a week and have bad technique you will be cementing bad technique into your muscle memory and make it that much harder to fix. You will become a very fit slow swimmer. On the other hand if running is your weak sport I do not recommend training for a marathon to become a better runner. Work on your running technique with running drills as I mentioned above. If you have to schedule a running race I suggest distances up to a half marathon. A full marathon for inexperienced runners is generally a very difficult event. It can take up to a month to fully recover and it drains your energy needed for triathlon racing season. But coach I signed up for Ironman Canada and I want to make sure I can run a marathon! Here is my take on that. For most triathletes an Ironman is an exercise in energy management. The great majority of athletes walk during the marathon to insure fluid and food intake. The Ironman marathon is more like a training run. A solo marathon on the other hand is more an exercise in pain management, the pace is high, runners barely break stride to get that half-cup of water. Most runners do not walk unless they hit the wall. It is a very different event. Running a marathon in the winter only proves that you can run a marathon and you can handle a three- to five-hour effort. I have seen many top marathoners struggle during an Ironman. Performance at one does not translate to the other. Scheduling a few long training runs of 20+ miles during Ironman training should mentally prepare an athlete that has any doubts of their capability to complete a marathon. I suggest you save your energy during the offseason and train properly for the Ironman. Finally, if the bike is your weak sport it is usually because of lack of experience on the bike or a bad fit on your bike. Get the good bike fit at your local bike shop, get on your trainer, or go outside if the weather permits. Get a consistent dosage of aerobic riding during the off-season.
I find that getting on a trainer is not the most fun activity over the offseason, especially for runners and swimmers. Make that commitment and you will be glad you did when triathlon season comes around. Strength training As triathletes we like to think of ourselves as very fit individuals. We run, we bike, we swim, we do it all. Yet we find ourselves getting sore if we go play tennis or from doing yard work. This is even more so as we get older. Strength training will help us strengthen those muscles that we generally do not use in triathlon. I recommend strength training year round. However, I know that many athletes cannot seem to find the time to do all three disciplines and also hit the weight room. The off-season is a great time to get back on some strengthening program. It will improve your power, and help with injury prevention. Ask your coach to design an off-season strengthening program for you. Plan your racing season Start planning your racing season now. You may have to sign up soon as many top races are filling up way in advance. I like having a nice progression to a racing season. Schedule some shorter races early in the season and finish with a big effort on a longer race. Other scenarios are possible. Just be sure to give yourself enough time between races of different distances to do some proper training. This will improve your chances of performing your best at various races and distances. I recommend you work backwards from your big goal races and schedule some shorter races that you can use as stepping-stones on the way. You can start specific training for the intermediate races earlier in the season. These races will also keep you focused and provide a base from which to build on. Enjoy the off-season. I am going skiing. www.triathlontrainingarticles.com
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CONGRATULATIONS TO IVAN O’GORMAN Ivan completed the Ironman World Championships in Kona, Hawaii on Oct 8th 2011. Ivan had a super performance - Congrats to you from all the club!
Graham Butler Liam Butler
HALF IRONMAN 2011 Alan Buckley Joan Griffin Simona Coppola Derek Hurley Kieran Curtin Edel Quinn Gerard Fitzgerald Miriam McCormack Eugene Keane Pat Mc-Enery Harry Leahy Ger Shire
Michael Casey O’Shea
Swim 01.22.25 Bike: 05.08.56 Run: 03.07.46 Total: 09.44.33 Feargal O’Callaghan
Ivan Yeleverton Ger Shire Emmet Rock Johnny Redmond Michelle O'Sullivan Fergal O'Connor Michael O'Brien Tom Moriarty Alison Ledger Pat McEnery Paul Kearney Noel Keane Michael Keane Brian Jenkins Joan Griffin Michael Griffin Dave Fitzgerald Dairine Cross Dan Fitzgibbon Ross McLynn Anthony Egan Alan Frahill Mike Lane Shane Larkin Ray Hickey Mark McMahon Adrian Hayes Barry Murphy Tadhg O' Connor Philip Brady Declan Benson Duncan Kerin Seamus Lynch Martin Tynan
The Lost Sheep, Kenmare Brian Jenkins Michael Keane Liam Liddy Niall O’Donovan Martin Tynan
Leonard Pearse Dave Kelly Mark Kennedy Redmond Burke Donal Breen Dave Beary Paul Corcoran John Deegan
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Endurance Training- Feeding Performance By Sharon Madigan, Nutritionist Training Diet Training for one or up to three separate disciplines takes up a lot of time and can put a large strain on your energy reserves. As most triathletes train five to seven days a week, often twice a day, it is important that they adopt eating strategies that promote recovery and maximise energy stores between training sessions. This can be achieved by following a varied diet that provides: § Enough carbohydrate (CHO) balance daily fuel (energy) needs
§ Adequate protein to meet daily needs and assist muscular repair following exercise. Timing of the intake of protein is something to pay particular attention to. § A variety of fruits and vegetables to promote intake of vitamins and minerals. These foods are also useful sources of CHO and are often practical choices for athletes. Preparation Finding the time to prepare and eat well planned meals and snacks can be almost as demanding as the training itself. A useful strategy is to have a supply of easily portable carbohydrate rich, energy dense snacks to store in your training bag, car or office to meet additional energy needs (e.g. Gel pack, fruit - fresh or tinned, muesli/breakfast bars and commercial sports bars) for training and competition. Keeping some of your favourite breakfast cereal at the office is also a good idea, especially if you have to go straight from the pool or from your morning ride to work. If training in the morning, try to have a carbohydrate rich snack beforehand or include carbohydrate during the session. This is especially important if it is a quality workout and you are backing up from a training session the night before. It may be relatively simple to tolerate solid food before going cycling (e.g. banana, toast and
jam), however some athletes may struggle to tolerate food before swimming or running. Some useful options in this situation may include a sports drink or liquid meal supplement, milkshake or smoothie. Even a simple glass of milk prior to a session will give you carbohydrate and protein, the quantity will depend on how long you are training and what weight you are. Fluid Needs The fluid needs of triathletes are high, especially when training in the summer months. On long training runs, carry your own drink bottle. Monitor your losses while swimming and have water / sports drinks to hand at the edge of the pool and make sure you have a bottle or camel pack with you on the bike. Ensure easy access to a drink bottle during the recovery in your sprint/interval sessions. It may be useful to weigh yourself both before and after training to assess your fluid balance in training and competition. A loss of 1kg reflects a fluid loss of approximately 1L of fluid. You should aim to keep your fluid losses to less than one kilogram over an exercise session. In order to fully rehydrate from fluid losses during exercise, you will need to drink one and half times your fluid loss during the recovery period following the session. During the day, aim to consume adequate fluids, especially if training twice daily. Having a variety of different drinks, such as water, sports drinks, juices and cordial/soft drink can be a great way of ensuring fluid and energy needs are met. What Should I Eat Pre-Event? The aim of the pre-event meal is to top up liver glycogen (carbohydrate) stores. As most triathlon races are held early morning, athletes should aim to consume a pre-event meal containing 2g of carbohydrate per kg body weight, 2-2½ hours prior to the race. Do consider the previous night as well as this is a useful time to start preparing for the even the next day. Examples of pre-event meals providing approximately this amount of CHO are:
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60kg female triathlete (Target 120g CHO) §
2 Bagels with a tbsp of jam/honey on each + 300mls of sports drink mixed with 700mls water or breakfast juice (300mls) with 700mls water.
150g pancakes (2 medium) w/ a tbsp of honey + 250ml CHO loader supplement
60g plain breakfast cereal served w/ a medium banana, 200ml low fat milk and 600ml sports drink. 70kg male triathlete (Target 140g CHO)
3 slices of toast or 2 bagels with tbsp of jam/honey on each + 1 pint of milkshake.
Banana and honey sandwich, sports bar and 600 ml sports drink.
250g creamed rice w/ 250g of canned fruit, 250ml meal replacement/milkshake and a breakfast bar. Aim to consume 600 ml-1 litre of fluid with the pre-event meal to ensure adequate hydration status prior to the event. Having a sports drink is a useful way of meeting your pre-event carbohydrate and fluid needs simultaneously. Further, 10 minutes prior to the start of the swim, consume 200-300 ml of sports drink or water. Make sure the pre-event meal is one that you have practiced in training. Race morning is not the best time to try anything new. The pre-event meal will take on increasing importance the longer race being attempted.
What Should I Eat/Drink During Competition? During Olympic distance and sprint distance triathlon racing, recommended carbohydrate guidelines suggest athletes consume between 30-60g of carbohydrate per hour. This can be achieved through a combination of sports drinks, carbohydrate gels and through solid forms of carbohydrate e.g. Cereal bars. Whichever you choose, make sure you practice this in training to avoid any unwanted surprises during the race. Liquid and gel forms of carbohydrate offer a more practical solution to consuming carbohydrate during Olympic distance
and sprint distance triathlon racing than solid foods, given the intensity of racing and the duration of the event. Aiming to consume a 750 ml drink bottle of full strength sports drink each hour on the bike will provide between 30-40g of CHO. The advantage of consuming a sports drink while racing is that they simultaneously provide fluid and carbohydrate. In Olympic distance racing a useful strategy is to use a sports drink in one drink bottle and water in the other. Using two drink bottles is practically important on hot and/or humid days, when fluid requirements are increased. Carbohydrate gels contain between 20-30g depending on the brand. There is wide range of flavours available, with brands varying markedly in viscosity. As they are very concentrated form of carbohydrates, make sure you consume adequate water with them, to help avoid any tummy or gut upset. On the run, aim to grab water or sports drink in the cups provided at each drink station. If you find this difficult, you may wish to carry a small water bottle with you. Race Recovery After the race, you should aim to consume 1-2 g per kilogram of body weight of carbohydrates within the first hour. Jam/honey sandwiches, lollies, muesli bars are just some examples of portable snacks to take with you to the race to help you meet these needs. Sports drinks are a great way of meeting carbohydrate and fluid needs simultaneously. Other Tips § With such a wide range of gels, sports drinks and commercial sports bars on the market, it is important to find products that agree with you and meet your individual needs. Some of them can cause GI symptoms which will not help performance or confidence! § Practice all the drinking and eating strategies you plan to use during the race in training. In doing this, identify those sessions that most simulate the race situation e.g. combination sessions/days.
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