Hellllooooo Piranhahonians 🙂 ,
Shannon has kindly offered to take one of the interval sessions that have been happening each Wednesday evening in the Phoenix Park. The structure of the session will be as outlined below – however Shannon will be available to offer advice/answer questions on any aspect of training/plans/etc. He will also go through the cycling/running drills for those of you that may have missed other sessions.
However We need people to sign up to confirm attendance.. As we are in the middle of racing season, numbers fluctuate from week to week, so we would need a minimum of 10 names to make it worthwhile.
Pleeeezzzeee post up BEFORE SUNDAY if you are a’comin’..
And in case it was missed the first time….POST BEFORE SUNDAY
Danke Schon,
From Team COB (the best looking one….. 😉 )
Bike session:
20 min Warm up- Building from zone 2 to upper 3 (include 2 x sets of cycling pedalling drills in the warm up).
Cadence drill set: 1 min @ high cadence (105-110 rpm)@ effort of 7/10, then 1 mins easy effort at 90 rpm. (Repeat this x5 times).
Main set (Repeat the following main set x2, with 5 minutes of running drills in between each set of 3×3 mins).
3x3min @ upper Z5, 90rpm, 3 minutes easy spinning recovery from each.
5 minutes easy cool down.
Run session:
Straight after finishing the short cool down on bike- straight into run drills & strides for 10 minutes. & then into 20 minutes Aerobic jog.
(**There will be the option of making the session into a hard brick by doing a 15 mins race pace hard run after the bike if any athletes are unable to make Tuesday/Thursdays run sessions with Maria that week).
The reason of adding 5 minutes of drills between each hard (3 x3 mins) set, and after the bike session-
A key area for development for most triathletes is their running technique when running straight after a hard bike session- going straight into running drills and strides will promote good movement patterns and get athletes into the way of executing good running technique off the bike.
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like us 
