Training weekend schedule

Meet @ 9am both days in front of ul swim pool do not be late

Meet & greet : run @ 9am
Please have your forms etc filled out and ready

Assistant coaches will bring you through an easy warm up routine and easy 10k jog along the bank

10:00 an coffee – change into cycling gear

Ciaran Power will be taking the saturday session and not the sunday session as previously planned

10:30 to 12:30
Bike
Cornering – cornering in a group

12:30 to 1:20 – snack – chat with Ciaran Power Q N A

1:30 to 3:30
Swim

3:30 to 4:15 – snack – coffee – tea

4;30 to 5;30-45 run track drills and run pacing session

6pm – you have survived and learned

Sunday – group spin & chat with Ciarán Power
9 am to 1pm
Advanced athletes – easy jog off bike

“Life learning on the bike ”
Change to group work on the bike 
1:30 to 3:30 swim to core

4pm finished & you have survived

From this camp all athletes will receive a follow on recommendation focus for their training and build up to winter camp 2 which is swim focused on Saturday 14th with 4hrs of swimming and SNC where we will bring in outside coaches to help guide the program of excellence

If the weather is horrendous will will relocate the bike sessions to a turbo – please being it with you

Bring snacks and drinks and we look forward to welcoming you to our training weekend

What do you need to bring?

What to bring this weekend besides the obvious 

Swim– all your kit and please don’t forget your fins
– water bottle and drinks
– energy snacks

Bike– don’t forget your bike
Wet gear

Wet gear
Wet gear
Gloves
Plastic bags
Shoe covers
Leggings

Please if you can get mud guards on to your bikes – even a cheap one will help keep you dry and my eyes clear of tears

Run
2 pares of runners
4 pairs of socks
Winter run gear

It’s a long weekend of training and learning 

*Don’t forget  your helmets and clean bikes