It was a great turn out at the Tri-Planet 5 week Open Water Swim camp last night - photos are up on the Tri-planet facebook page - Click Here

It's not too late to sign up for the remaining weeks - Click Here

We've introduced new options for sign up for the open water Camp. We now have a 1, 2,3, 4 and 5 week booking options.

Sign up for 1 Week €15- Click here

Sign up for 2 Weeks €26 - Click here

Sign up for 3 Weeks €36 - Click here

Sign up 4 Weeks €44 - Click here

Sign up 5 for  €50 Weeks - Click here

The weeks you choose to book do not have to be consecutive - just email me the dates you plan to attend in the Contact Us section

Triathlon 5 Week Coached Open Water Swim Camp 2012

6th May-3rd June

Venue - Kiliney Beach

Cost - €50 for 5 sessions

Time: Sunday 6pm

For those new to Triathlon and those who want to improve their open water Swimming

Places are limited, so to avoid disappointment Click Here to book 5 sessions

2012 Spring & Summer Weekly Training Schedule

Monday eve 6:30 pm: (From 2nd April) 10 Week Run/Circuit Camp Marley Park (Pictures - Click here)) - to register Click Here

Tuesday morning 7:30am  Swim Session Terenure College (Pictures)

Thursday eve 7:00pm Run session - Dublin Foothills

Friday eve 8:15-9pm Swim Session Terenure College

Sunday Evening 6pm (from May 6th) 5 week Open Water Swim Camp, Kiliney Beach - ro register Click Here

Triathlon 5 Week Coached Open Water Swim Camp 2012

6th May-3rd June

Venue - Kiliney Beach

Cost - €50 for 5 sessions

Time: Sunday 6pm

For those new to Triathlon and those who want to improve their open water Swimming

Places are limited, so to avoid disappointment Click Here to book 5 sessions

Ballinteer, South Dublin Fitness Class is now open for registration - 9th January 2012 

Fitness Class:

For more pictures please CLICK HERE 

For a video please CLICK HERE

Monday 6:30-7:30pm

Have fun and get toned up this spring with our 10 week Fitness Class. We cater for all ages and abilities. Each session includes a variety of exercises designed to develop aerobic capacity and core stability. You spend 30 seconds at each station with a 5 second break in between. We do this for 3 x 10 minutes with a 2min break in between and afterwards stretch down

Fitness Class: €70 (10 week Session) Starts Monday 9th January

To register please CLICK HERE 

Ballinteer, South Dublin Fitness Class is now open for registration - 10th October 

Fitness Class:

For more pictures please CLICK HERE 

For a video please CLICK HERE

Monday 6:30-7:30pm

Have fun and get toned up this spring with our 9 week Fitness Class. We cater for all ages and abilities. Each session includes a variety of exercises designed to develop aerobic capacity and core stability. You spend 30 seconds at each station with a 5 second break in between. We do this for 3 x 10 minutes with a 2min break in between and afterwards stretch down

Fitness Class: €67.50 (9 week Session) Starts Monday 10th October

To register please CLICK HERE 

POSTPONED

Due to the bad weather conditions we have decided to postpone this Sundays Swim event until next year.

Tri-Planet & IrishFit launch the Trident Open Water Swim Festival, Sunday 18th September, Killiney Beach

Chipped timed Sprint/Olympic/Half Iron and Full Iron Swim 

Family Friendly including free Childrens and Novice Relay Races followed by a BBQ on the beach  

Register Here

Who's it for?

For Trathlon Newbies who want to try out the Sprint Distance

For Sprint Triathletes who want to try out the Olympic Distance

For Olympic Triathletes who want to step up to Half and Full Iron Distances

For Children who want to experience open water racing

For Swim Novices who want to a experience an open water swim race 

Tri-Planet in partnership with IrishFit are pleased to announce Irelands first Open Water Swim series for 2011 at Killiney Beach, Co, Dublin.

The first Trathlon Swim Race of  2011 will take place on Sunday 18th September  2011 at Killiney Beach co. Dublin. The race series is a unique programme of races ranging from 750metres to 3.8km to suit all abilities plus children’s taster races and fun team relays.

These swim races will provide the perfect opportunity for competitive swimmers to test themselves in open water, for triathletes to aim for a GPS accurate and chip timed PB at all Triathlon Distances of  Sprint, Olympic, Half and full Irnoman distances , and for NOVICE OR CASUAL SWIMMERS TO TRY THIS FAST EMERGING SPORT.

Refunds - no refunds .

Well now is your chance!

This is week 8 of the Tri-Planet Weekly Training Schedule for the Dublin Marathon 2011 - this is an easy week

Top Ten Tips for Triathlon Race Day

‘If you fail to plan you plan to fail’ 

Yes, I know, it sounds like a quote from Ricky Gervais in ‘The Office’ but it especially bears fruit when it comes to Triathlon race day. As a Triathlon Coach and Triathlete I have competed in numerous Triathlon races and I would like the opportunity to share some this knowledge with you, to help you on race day. 

1. Pack the night before

Don’t leave it until the morning of the race to pack. Your tri-suit won’t be where it normally is and you’ll end up waking up the rest of the house searching for it or, you’ll find out that you’ve forgotten to mend the puncture from your last race and you’ll just end up in a tizzy

2. Eating: Race Day and Night before

The night before a race, a bowl of plain pasta with olive oil, seasoned with salt and pepper would suffice. Don’t go for spicy food or you will regret it the next day. On race day make sure to load up on the carbohydrates at breakfast - a large bowl of porridge would be ideal. If you have a long drive you’ll need to bring some extra food with you (Superquinn rolls with Jam are my favourite), as you’ll need to eat again around 2-3 hours before the race.

3. Keep hydrated

Dehydration is the enemy of all endurance athletes, so make up several bottles of high Energy drink and sip away continuously throughout the day. You don’t have to go for the expensive energy drinks either – buy yourself a tub of glucose from your local chemist, and mix it with cordial, water and a sachet (McDonald’s size) of salt

4. Check List

Get your clipboard out and print out your check list – a sample of one is detailed below. It will mean that you can have a worry free journey to your race. There are some basic items here, like a cycle helmet, but you wouldn’t believe how many times I’ve heard of people turning up to races without one. There is also toilet paper – why you ask? Well, there are a lot of nervous people around before a race and the porta-loos often run out. I have also included things like suncream…you’d be surprised how burnt your shoulders get even with the poor weather we’ve had recently. This list is only guide and you’ll want to develop one specific to yourself – e.g. the elastic bands are only for those confident enough to keep their cycle shoes on their bike to reduce time in transition.

Here’s the list I use:-

5. Timetable

It’s a good idea to structure your race day and to write out a basic timetable. Starting from when you get up in the morning all the way through to race start. Here is a sample of one I had planned for recently for the Sprint Triathlon in Dunmore East. 

7:00 Breakfast – Large bowl of Porridge & coffee

7:30 leave house and drive to Dunmore East

10:00 Arrive in Dunmore East and register

10:40 Eat pre-prepared Jam rolls

11:00 Head to transition for set up

11:45 Practise Run through Transition – swim entry, cycle & run entry & exit

12:00 Run warm up – slow jog interspersed with short sprints

12:15 Into Wetsuit and warm up

12:30 Into Sea for swim warm up and acclimatisation

12:40 Race Start.

6. Transition Practise

Every race has a different transition set up so it’s always prudent to do a transition practise run so you know exactly what to expect. This involves running from the swim into transition, putting on your helmet, wheeling your bike out of transition and over the mount line, taking a short spin out and then returning back to the dismount line, returning your bike, putting on your runners and running out of transition.

7. Marker for your bike in Transition

One of the easiest ways to lose time in transition is not being able to find your bike. When you exit open water you are often disoriented and finding your bike can prove problematic. So, it’s always a good idea to look for an external marker near your bike in transition (i.e. lamp post or tree) that you recognise so that you can find (and return) your bike quickly.

8. Warm Up

It’s important to wake up the muscles before the start of the race. Ideally you want your hear rate to be up at race level ready for the start. Apart from a quick spin in and out of transition do not be tempted do too much cycling before the race as the potential for punctures is not worth the risk. So focus your warm up on the run and the swim. For the run I would recommend a 20minute slow pace, interspersed with short 30m sprints (no more than 5 sprints). For the swim, get into the wetsuit around 20mins before race start, do some stretches and arm exercises. Even try running in the wetsuit and do a few high knee drills to get the heart rate up. With 10-15 mins to go, get into the water to acclimatise yourself to the cold and to regulate your breathing – this can be achieved by short sharp sprints of both front and back crawl. Keep this up for as long as possible to that when the race gun goes, your heart rate is elevated and ready for action.

9. Wet Suit

Before you pack your wetsuit cut off around 2 inches from the bottom of the legs – this will help to get your wetsuit off without any fuss. Also, a good tip is to vasaline your wrists, ankles (also to ease off the wetsuit) and neck (to stop the rubbing).

10. The Swim

If you are a slow swimmer, start at the back or towards either side and begin slowly to avoid crowding and jostling which might put you into a panic. If possible try and draft behind other swimmers throughout the swim as it reduces the energy expenditure required to maintain a given pace. The ideal candidate is someone who is swimming slightly faster than your own pace. 

So, to sum up, a successful and enjoyable race is what we all want whether you’re a beginner, experienced age-grouper or Elite Triathlete. Most of us have put in the training so we don’t want to let ourselves down on race day. Hopefully by following these tips you too will have the experience you deserve.

Richard Cattle is an Age-group International Triathlete, Triathlon Coach and Founder of Tri-Planet. Tri-planet is a Triathlon Coaching company and specialises in Triathlon Boot Camps & Coaching sessions for ‘Triathlon Newbies’ and Triathletes looking to improve their performance. For more information please see www.tri-planet.ie

Tri-Planet will be holding a Transition Practise and Warm Up at Wednesday's Duathlon in the Phoenix Park.

Tranistion Practise: We'll run through Bike set up, Collecting your bike in T1 , bike mounting, Bike Dismounting and dropping your bike back to T2.

Warm Up: We'll get you warmed up and ready to race. This will enhance your performance and help prevent injury.

Timetable:

Transition Practise Run Through 6:45pm (meeting point next to Registration)

Warm Up for Intermediate and Beginners 7:15pm (opposite Start line)

The Tri-Planets Open Water Swim continues this Sunday 26th at 6pm on Killiney Beach

To view a video clip of last weeks session, please click HERE for pictues click HERE

Tri-Planet will be at Skerries Triathlon on Sunday.

We will be organising a Transition Practise at 8:30am and a Run/Swim warm up at 9:05am for the Sprint wave.

All are weclome to join in.

Race Briefing Doc is available HERE

Important Notice: This Sunday's (19th June) Open Water Swim has been moved to 12 mid day

New June/July  5 Week Coached Open Water Swim Camp

19th June - 17th July

Venue - Kiliney Beach

Cost - €40 for 5 sessions or €10 pay as you

Time: Sunday 6pm

For those new to Triathlon and those who want to improve their open water Swimming

Places are limited, so to avoid disappointment Click Here to book 5 sessions or to book a Single Session Click Here

also available 1-2-1 Coaching at €30 per hour - pls call richard to arrange 086 6096363

Please find below the latest blog from Tri-Planet's Sinead Kennedy. Sinead is a Physical Therapist and is offering a discount to Tri-Planet members

Sinead Kennedy Blog!

Hi!

Let me introduce myself, I am Triplantets newest Thursday night Phoenix Park member, my goal is to do Gaelforce at the end of August in under 6 hours.
Not only that I am a Physical Therapist based in Churchtown, South Dublin, so i have to say its great to be able to fix my own injuries, aches and pains!

Many sport enthusiasts live in a lot of pain, perhaps wrongly mistaking it for over doing it at last nights training session. But did you know there are lots of free and simple ways in which you can fix your own aches and pains?

An incredably cheap and effective solution to sore tired muscles is an Epsom salt bath weekly. Epsom salts draw out inflammmation and toxins that build up in the muscles, they promote healing and wellbeing, be warned though you will perspire so drink lots of water before, during and after the bath. Never drink alcohol with epsom salts. The body elimates the toxins through the pores by sweat, so wrap up warm and let the body naturally cleanse itself. A maximum of 2 baths a week is recommended.

Another incredible quick fix to sore muscles is a tennis ball in a long sock!
Lean up against the wall, throw the sock over your shoulder and allow the ball to land in your mid back. Gently press into the ball and “massage away.” The reason it is in the sock is to stop it falling to the floor, plus you can lenghten and shorten it to target sore spots in your back and shoulder area!
Dont spend too long on one spot though, keep it moving! If you dont mind spending a little money then you could invest in a foam roller, they retail from €30 plus.

As a keen adventure racer, I punish mybody beyond belief sometimes, and it really is worth every now and again getting some deep tissue treatment . Physical Therapy is a hands on approach to healing, we improve mobility and flexability, reduce pain and more improtanlty get you back on the track in no time. I like to combine my treatment with Dry Needling which is amazing for reducing inflammation and kick starting the whole system so that healing time is accelerated. Everybody is different, but if you are training and pushing your body you should at the very least have deep tissue work once a month. Your health insurance will cover some of it so check your policy and get what you are entiled to!

For all TriPlanet members I am offering a €10 discount on your first treatment(€50) and €5 thereafter (€55), all you have to do is quote Triplanet at time of booking.
Check out www.sineadekennedy.com
or follow me on Facebook Pages: Reform and Refine

Yours In Good Health and Fitness Training
Sinead
086 6047945

From only €75!

New 10 Coached Training Sessions - Click Here for details

8 week Summer Triathlon Boot Camp - Dublin South - 28th May 23rd July

Register Here

Choose from any of our weekly Training Sessions:-

Monday eve 7:00 pm: Run/Circuit Session Marley Park (Pictures - Click here))

Tuesday morning 7:30am  Swim Session Terenure College

Wednesday eve 7:00pm: Cylce & Run Session Phoenix Park

Thursday morning 7:30am  Swim Session Terenure College (Pictures)

Thursday 2-3pm Swim Session Guinness City Centre Pool

Thursday eve 7:00pm Run session Phoenix Park

Friday morning 7:30am Swim session Guinness City Centre Pool

Friday eve 8:15-9pm Swim Session Terenure College

Sunday Evening 6pm Open Water Swim, Kiliney Beach

Our Triathlon Boot Camps include:-

- 8 Week Training Programme 

Boot campers ready to race

A complete 8 week Triathlon training prrogramme with group and online club session designed for newbies and imporvers

- 24 Coached Sessions

Qualified Triathlon Coaches will deliver up to 24 organised group training sessions designed to get you fit and ready to race at the end of thw 8 weeks

- 100% Completion Rate

The aim is for everyone to complete the target race and so, far we have a 100% success rate. No one has yet failed to complete the target race. We will get you through it!.

- Get to Race -

TriGrandPrixKilkenny Triathlon is the Target Race for the Summer Triathlon Camps - http://www.trigrandprix2011.com/ireland/

We design the 8 week training programme to finish with a Sprint distance Triathlon.

- Race Entry Discount

Save 10% on race Enrty to TriGrandPrixKilkenny- Race Entry

Discount Code: “bootcamp”

Process:

Visit www.trigrandprix.com
Click the registration bottom
Enter a valid email address and a password
Introduce personal information
Choose 1 Experience
Choose TriGrandPrix Ireland
Choose the event (Olympic, sprint, super sprint, relay, etc)
Enter the discount code: “bootcamp”
Check out with a 10% off!

- Fun & Friends

Enjoy taking part in group training sessions with lke minded people, find training partners of your level and have a rewarding drink with new friends at the post race party.

- Get Fit

You are guaranteed to get fit on this 8 week training programme. You will also learn about nutrion and lose eight along the way

- Testimonials

 Triathlon Boot Camp Testimonials

'Thanks to you and Craig for all the excellent coaching and encouragement (I cant believe I did it) and look forward to doing slightly better on my next one. '... 

'I really enjoyed the Camp - you guys ran it so well - very relaxed and very well organised - I wish I had half of that informaton last year when I started out!!!!... 

'Thanks so much for your help in getting me started with my Triathlon adventures. The course was really good, we had a great group (and obviously great instructors!)'...

.

The Tri-Planet Coaches

Richard Cattle (Dublin)

Richard represented Ireland in the World Triathlon Championships in Hamburg 2007 and Budapest 2010 and at The 2010 European Championships in Athlone. Richard is a BTF certified Triathlon coach.

Cost €249 (for 24 coached sessions – that’s work out at only €10 per session)