Club Training Weekend

^TIME

^ACTIVITY 

^GOAL

^{EQUIPMENT  NEEDED}

^TRAINER 

^{7AM – 8.30AM}

^SWIM

^{TECH. DRILLS STROKE WORK ETC.}

^{FINNS, HAND PADDLES,}

^{OLIVER  HARKIN}

^{8.45AM – 10AM}

^{LIGHT FOOD BREAK}

^{CYCLE BASICS}

^{BIKE CHECK}

^CADENCE

^GEARS

^{SETUP & TECH}

^{H.R. TRAINING}

^{GAVIN WARD}

^{ROBERT KINAHAN}

^{10AM – 10..30AM}

^{CYCLE SKILLS}

^{BIKE HANDLING}

^CORNERING

^WET/DRY

^BREAKING

^BIKE

^HELMET

^{PROPER CYCLE CLOTHING}

^{GERRY MC CABE}

^10.30-12

^CYCLE

^{2 GROUPS}

^{GROUP RIDING}

^{H.R. LEVEL}

^CADENCE

^{HILL WORK}

^{AS ABOVE}

^{WITH PUNCTURE REPAIR KIT}

^{WATER & FOOD}

^{ROBERT KINAHAN}

^{AND ???????}

^12.30-1.30

^LUNCH

^{REPLACE THOSE}

^{CALORIES !!}

^{CAFFO !!}

^1.30-2.30

^{NUTRIEN TALK}

^{HOW TO PREPARE BEFORE, DURING AND AFTER EXERCISE}

^{ANNE MARMION}

^2.30-3.30PM

^CORE

^{& WEIGHT TRAINING}

^{BEST EXERCISE}

^{TECH. WORK}

^{INJURY PREVENTION}

^{RUNNERS TRAINING GEAR}

^{ROBERT KINAHAN}

^3.30-4.30

^RUN

^{HOW TO GET FASTER}

^{PROPER RUN GEAR}

^{ROBERT KINAHAN}

^4.45-5.30

^{PROGRAM DESIGN}

^{UNDER STAND THE BASICS}

^{ROBERT KINAHAN}

^TIME

^ACTIVITY 

^GOAL

^{EQUIPMENT  NEEDED}

^TRAINER 

^{7.15AM – 8.30AM}

^SWIM

^{TECH. DRILLS STROKE WORK ETC.}

^{FINNS, HAND PADDLES,}

^{OLIVER  HARKIN}

^{9am -12.30AM}

^{CYCLE +}

^{run off bike}

^{GROUP RIDING}

^{AEROBIC ENDURANCE}

^BIKE

^HELMET

^{PROPER CYCLE CLOTHING}

^{REPAIR KIT}

^{FOOD AND WATER}

^BOTTLES

^{ROBERT KINAHAN}

^{AND ??????}

^12.30-1PM

^{GROUP CHAT}

^{FEED BACK!!}