Lough Key Tri Club March/April 2016

Welcome to this months edition of the club newsletter. This edition is geared towards one of the big annual days for our club, our Try a Tri. We have some information in the newsletter which will hopefully ease the nerves of our newbie tri athlete's and we hope everyone enjoys the event.

As always we had super performances in many races by our members and with the race calender only getting busier we have plenty more to come! Special mention this month to Siobhan and Dympna who will compete in Mondello in the National Duathlon championships. Siobhan is currently ranked 3rd in the country so we all wish her the best on the day.

Not just a Good Friday....a Great Friday....

Triathlons for beginners: why you should take part

For the newbie triathlete triathlons can be a daunting sport to start, but don't be put off, says elite triathlete Caroline Livesey, as you couldn't find a friendlier bunch of people willing to help you

Posted: 14 March 2016by Caroline Livesey

Caroline Livesey....

I remember turning up to my first triathlon –and wondering what on earth I was doing. I had never been to a race before- so I wasn’t prepared for the sea of lycra and expensive bikes that I was greeted with. I thought seriously about backing out…I had no bike to ride, no experience of running 10km after a bike ride, and had never swum properly in open water. Everyone starts somewhere.

To cut a long story short – I managed to find someone with a spare bike (after a communication problem meant the bike I was meant to ride had gone to a different race) and despite being so disorganised I was still running to the swim start as the gun went off -I did start that race and I did finish – just about in one piece. I was literally thrown in at the deep end and I loved it. It was the start of something brilliant, a sport that has shaped the last ten years of my life introducing me to incredible people and taking me to amazing places.

Triathlon can be totally overwhelming at first. From the outside it can seem as if everyone is incredibly fit, very serious/obsessive, and that there is no way in for the newcomer. But in reality everyone has their own fears about the race. Most of the triathletes you see wearing GB age-group vests once swam in a surfing wetsuit that was too big, rode round on a mountain bike gasping at the back, and then did a full change from bike kit to running kit in the second transition before hobbling to the finish. Chances are they are only a couple of seasons into the sport and like nothing more than sharing their passion with people who are just starting out.

The plethora of kit and equipment required for your first race can be prohibitively expensive, and can seem like a logistical nightmare for the uninitiated. But tri-athletes are kit junkies. If there is a new gadget/wetsuit/running shoe/bike wheel on the market then they are the first to buy it. The advantage of that for the newcomer is that generally people are really happy to lend out old kit to help someone get started. The best thing you can do if you are thinking about starting the sport is to join your local tri club. There are many fabulous and friendly clubs in the UK and Ireland, and you will be welcomed with open arms and helped with advice, guidance and even some second hand kit.

You won’t know until you try it – and what is there to lose? New friends, wonderful places to travel and a huge health kick – triathlon is just a fabulous sport for so many reasons. I don’t know many people who have only done one triathlon – most are bitten by the bug after just one race. Look at me – my first triathlon was 13 years ago now. It seems like an age ago – but I can still remember the uncertainty. So don’t judge triathlon by your first impressions – once you scratch the surface you will find a sport driven by the novice, keen to offer you a warm welcome and encouragement whatever level you want to compete at.

Lough Key Tri A Try Frequently Asked Questions....

A picture story..!

Registration for all who entered online is upstairs in Aura Leisure Centre from 8.30 to 9.30 am

No Entries on the day...must have done so online

Get your t-shirt, race number and swim wave..

After you Register head out to the friendly Transition staff who will check your bike brakes and tyres and ensure you have a helmet.

Set up your bike, runners etc in a tidy fashion allowing room for other compeditiors

Bike location is up to you so arrive early if you have a place in mind!

Transition closes at 9.45

Race briefing then by the Race director on safety and rules

Butterflies will now begin to appear!!

It begins!! Swim is 10 lengths with 5 people per lane.

Counters at the end of each lane will inform you when you have 2 lengths left

Jump up out of the pool and then WALK out the door as directed.

Out to your bike and helmet MUST be on before touching your bike

Mount your bike and away for the 13 km cycle

Roads are open so be careful but lots of stewards to guide you around the course

Upon returning to transition area, rack your bike and then remove your helmet!

Nearly done!!

Run out of transition as directed and then out for 4km on mostly flat paths

"Jelly Legs" at the beginning of this run is common for everyone but it will pass!

We will have loads of friendly stewards there to help on the morning

Listen to their instructions especially on the bike route as they are there for your safety

Our resident in house DJ will be keeping all entertained throughout the day!

DJ "Ironman Holmes" will provide the soundtrack to your first triathlon!

If you see this guy give a wave and a smile!

Mark will be recording you all on video and in photos so try and make it look easy!

A wonderful sight, the finish line to your first triathlon

Congrats and welcome to the wonderful and addictive world of triathlon!

Some people will bring home prizes on the day but everyone will be a winner................

March Race Reports

Well done to to Siobhan, Michelle and Tojo who all travelled the considerable distance to the picturesque town of Cong for the Ashford Duathlon. Siobhan continued her fantastic form with a third place finish with Michelle 5th just a few minutes behind. Tojo came in just a few seconds behind Siobhan to finish 18th overall. Congrats to all three and full results below:

Cara Bundoran Challenge

Race Report: Two happy men after completing the Cara Bundoran 10 Mile Challenge in Donegal. We had Fergal, Liam and Nigel compete in this scenic but tough event and well done to you all. Fergal was first home in 68 minutes with the two lads not far behind in 79 mins. Great preparation for the half Ironman in June.

Cara Bundoran Challenge TT

Race Report: Well done to Mark and Dympna who took part in the final event of the Cara Bundoran Challenge, the 22km time trial. Mark posted 33.46 with Dympna not far behind in 34.21..Mark finishing 9th Male and Dympna 4th female...some great photos below thanks to Msc Tri. As you can see Mark was working hard to stay ahead, so hard in fact the ambulance stayed close!!!

Mullingar Half Marathon

Race Report: Congrats to Alice and Helen G who took on the tough task on St Patricks day of completing the Mullingar Half Marathon. On what was a beautiful morning for this well attending event both ladies put in great performances . Well done to ye both.

Tubbercurry 10k

Race Report: Yet more great running done by Michelle Lannon on St Patrick's Day in the Tubbercurry 10k. Michelle is in fantastic form and all her hard work and dedication is really paying off. A fantastic time of 38.42 brought her to 2nd placed female

Good Friday Training Day

We had a wonderful turnout for our annual Good friday training day. With 28 members in the pool and many more joining in the the cycle and run. It was great to see so many bikes leaving Aura that morning. Many of us enjoyed the spin on Moon River later that day where re-hydration was the main aim!! Thanks again to Kenny and Siobhan for providing this for us.






With Turbo and swimming lessons finishing our organised training will begin to move towards evening cycles and runs. Keep an eye on Facebook or whatsapp for up to date information.

  • Monday:
  • Tuesday: Run @ 6.45am from Aura / Run Training with Graham @ 6.30pm from Aura/
  • Wednesday: Short cycle with either a TT or hills in Boyle
  • Thursday: Run 6.45am from aura/ Run training with Graham @ 6.30pm from Aura
  • Friday: Proposed easy run in Lough Key
  • Saturday: Club cycle from Esquires, if weather unfavourable Turbo in Leitrim Physio. 8.00am.
  • Sunday: Easy run in Forest park
As always the best way to stay in contact about training is through the Whatsapp group, just let us know if you would like to be added to this text...................


Very best of luck to Siobhan and Dympna who are racing the National Duathlon Championships.
Nothing needs saying, fantastic race from a mighty little Triathlon Club, smiles from participants and organisers guaranteed!!
Something for everyone from Try a Tri to Sprint. Busy pool swim and then a very channelling bike, almost too technical for a triathlon bike. Flat run along a very good surface
Fantastic local race, something a little different. Weather shocking last year but still a great day. T-shirt this year which is a nice bonus. Organised by our own Fergal O'Dowd!

Last years video of the course below, the cycle route was changed but everything else should be similar


Contact...Please feel free to contact us at any stage with suggestions, ideas or observations on any aspect of the promotion of the club. I can add articles, photos, race reports and training plans to the newsletter each month along with updating the facebook page as soon as information is available. Together we can always ensure each member and as many non members as possible know what is happening in our club.

Ashley Molloy (Pro) 086 8296876/ ashleytmolloy@hotmail.com

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