Posts by John Lenehan

Core Strength Training

What is the role of core training for triathletes? A broad interpretation of the core is any muscle in the region between the buttocks and the chest. All movements start at the core, and in swimming, the core could even be considered almost a prime mover – it is that important in generating propulsion. Core…

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Whats the hell is the league anyway?

What is the club league? The league is a bit of fun in the form of a competition between members to see who has the best triathlon skills and who can stick to their training plan in the midst of a busy life and reach the highest level of fitness. Do I have to enter…

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Membership Officer

Respond to requests for information from potential members Set up new members on England Athletics site Assist potential members wanting to transfer to/from LRR by providing documentation to support the transfer Send ‘welcome’ email to new members Maintain membership data Bank new members’ subscriptions/EAA fees/kit monies and report to Treasurer Update the Committee regularly with…

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Women’s Captain

Inform members of dates and details of league events Encourage members to enter, and try to ensure enough entries via individuals or teams Ensure leagues are as competitive as possible, while still maintaining the ethos of having fun Recognise particular achievements and make these known to all the club Generally encourage the women in the…

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Men’s Captain

Inform members of dates and details of league events Encourage members to enter, and try to ensure enough entries via individuals or teams Ensure leagues are as competitive as possible, while still maintaining the ethos of having fun Recognise particular achievements and make these known to all the club Generally encourage the men in the…

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Open Water Swim Set

Open-water swim workout (total time: 60 to 70 mins) Open-water sessions are fun when done in a group environment and simulate race conditions with other athletes. It’s easy to go for an open-water swim on your own and do intervals, but that won’t prepare you as well for race conditions (with arms and legs are…

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Open Water Swim Warm-up

10 to 15 mins easy swimming warm-up 4 x (10 strokes hard, 10 strokes easy, 20 strokes hard, 20 strokes easy, 30 strokes hard, 30 strokes easy, 20 strokes hard, 20 strokes easy, 10 strokes hard, 10 strokes easy); 30 secs rest between each set 4x (20 strokes butterfly, 20 strokes backstroke, 20 strokes breaststroke,…

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Race bag checklist

Here is a generic list of items that I bring to a race with me. You don’t need everything on the list, but you can use it as a guide. Swim Swim hat Tri shorts Tri top/suit Tri Under Goggles Anti Fog Vaseline Baby Oil Bright-colored towel Wetsuit Flip Flops Bike Bike Helmet TriCycling shoes…

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2018 Competitions Plan

Get your hands on the club silverware for 2018. Take a look at the club league and championship rules and most importantly the prizes. Club Champion: Male & Female The Two Provinces Sprint  14th July in Longford has been decided as our Club Championship Race 2018. There will be both a male and female Club…

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