Swim
Weekly coached sessions available to all members occur throughout the year and provide access to a wealth of knowledge held by the club's swim coaches.
Training is built to suit all levels, so beginners need not be concerned!
However, please note that for the club’s coached swim sessions an ability to swim at least 4 lengths frontcrawl without stopping is the minimum level required in order to participate in these sessions.
If you are an absolute beginner at swimming, please mail hello@3dtri.ie and we will try to point you in the right direction for suitable classes.
To help us help you find the most suitable club session to improve, we've attempted to categorise swimmers:
Beginners: Must be able to complete a minimum of 4 lengths front crawl without a break
Improvers : Those able to do basic sets ... say 6x100 metres on 2.15
Advanced: People able to do sets of 6x100 metres off 2 min
Open Water Training and Swim Ireland Open Water racing
From April to September each year the club also runs regular sessions in open water. Since most triathlons are held with an open water swim it's always a good idea to 'acclimatise' to the environment and get used to applying your swimming skills in a wet-suit prior to your first race of the season - or just your first race! The timing of these sessions are tide dependent but occur weekly or more throughout the summer months and its always safer and more fun to swim with a group. Members can subscribe to the WhatsApp channel for updates, or check out our private Facebook group for updates.
Swim Information and Coaching for ALL Members
If members can't make any of the club's swim sessions it's important to understand that the coaching resources are still available to you. If you've got a question, need some advice or help with sessions to motivate you from bed to pool in the mornings then just ask! The club's goal is to help people enjoy their swimming - whether it be in the pool or in the open water as part of a triathlon or family holiday and to do so safely.
We'd hope that club swimming sessions are seen as a good place to meet up with other club members, have fun learning and training together in a safe, supported and encouraging environment.
Resources
Cycle
Dates/Times
See the training calendar for group cycle times, and training locations for where to meet - typically at the Papal Cross in the Phoenix Park.
Keep an eye on the Facebook group for more info prior to each session. Please remember to arrive at least 5 minutes early so that the cycle can begin on time.
Group-led Sessions
All cyclists will be grouped with people of a similar level.
If you are new to cycling or just out of practice then group 1 is the place to start. There will be an assigned leader to this group each week until we get to race season so you don’t have to worry about knowing where to go. Just keep pedalling!
Members with a bit more experience will be grouped accordingly and will manage each group themselves.
One of the main things to keep in mind with group cycling is that the group starts together, stays together and finishes together. The stronger members of a group will spend more time at the front ( which is more work) while the less experienced will spend more time within the shelter of the group. However everyone in a group will be expected to take a turn at the front, even if just for a few minutes.
If you are in a group with an assigned leader then you must follow their directions.
Speed and Distance
The speed and distance covered by each group on any given cycle will vary depending on the level of the cyclists within the group, the terrain and the weather. But as a rule the average distance covered and speed of each group will steadily increase the closer we get to racing season
For example group 1 would probably start at 40km increasing to 60km by May at a speed of about 23-25kph. This is only a rough guideline.
What to Bring
The essentials
A bike in roadworthy condition
A helmet
Water
2 x Spare tubes, hand pump, tools including tyre levers. CO2 cartridges are very handy but not essential.
Clothing appropriate for the weather forecast
Food (energy bars/gels/ fruit etc)
Money/card for taxi in case of multiple punctures or mechanical issue that cant be fixed roadside
Phone
ICE (In case of emergency) details.
Resources
Run
All levels of runner from complete novice, to the perpetually unfit due to injury, to experienced marathon runners are welcome. So don't let feelings of being unfit or to "slow" deter you from coming along to a run session.
Dates/Times
See the training calendar for times and training locations for where to meet. Also, keep an eye on the Facebook group for more info prior to each session.
We generally have an mix of intervals, tempo, long runs, brick sessions - depending on the time of year.
Run sessions will usually be somewhere in the Phoenix park - popular spots are the Polo Grounds, or the Playing Fields.
This’ll be broadcast on Facebook or the WhatsApp updates ahead of time. Get in touch at hello@3dtri.ie if you’d like notifications.
