Lough Key Triathlon Club February/March 2016

Hello and welcome to the Feb/March edition of the club newsletter. Plenty of fantastic race results to report on with several members picking up podium places in a variety of events. It was great to see the Lough Key gear in prominent display in a number of local races too.

Last month we also held our new members open days and thanks to all for attending. I notice we have some new people join our club in the past few weeks which is fantastic. We also launched our annual Try a Tri event and places as always are filling fast. Thanks to Helen for agreeing to be the second member profiled in this newsletter. We also had Colin Griffin giving two superb running workshops last month with all in agreement of the benefits so we will hopefully see Colin again soon. Plenty of events for members again in the coming month with our Annual Good Friday training day to look forward to also....

Race Reports

Ballinrobe Duathlon

Massive congrats to Siobhan Murtagh who was First Lady home in the Ballinrobe duathlon. After a number of podium finishes in recent weeks it's fantastic to see Siobhan get the win, congrats from all in Lough Key Tri Club

Official results for the Ballinrobe Duathlon are below and make for very enjoyable reading for all of us at Lough Key Tri Club. Siobhan was first lady home and actually finished 11th overall. Michelle Lannon also had a podium finish with a superb 3rd place finish. Well done to both ladies who are both in fantastic form. New member Tojo Lazzari had a very strong 24th place finish so congrats to him on his first event since joining our club

Tony McGowan 10k

More win's for our members in Drumshanbo on the 14th. We had a large turn out of our members for the annual Tony McGowan 5 and 10k races. Graham Allen took first place in the 5k and Donnacha Holmes 1st in the 10k. We also had Tadhg Moran coming in first local. We had loads of finishers in both the races too as you can see in Marks excellent photos below.

Bradley Clinic Carrick 5 Mile

Another busy local event for our members. Well done to all who braved the wind and the hills in the Bradley Clinic 5 mile in Carrick on the 21st. It is great to have this event back after a break last year and our own Graham done a great job as organiser. Michelle Lannon was first lady home in a super 31.30 with so congrats once again on a brillaint run. Special mention to former member Roy Kelly on a great run and best wishes to Roy in the London Marathon. Great pictures from Mark as always attached as well as official results.

Kempinski Race Series (Ghana)

Slightly further away, and warmer than the west of Ireland we had Andy Brennan win a sprint triathlon in Ghana. Weather at the moment in Ghana is in the mid 30's so obviously Andy is coping ok with the heat! This I believe is Andy's second win on Ghana soil so massive congrats from everyone in Lough Key Tri Club..

Member Profiles

Helen Gormley

When did you first get into Triathlons?

I joined the club about two years ago after going on holidays with some friends who were going to Sweden that year to do an Iron man and they had been raving about the whole sport

It took me a few years before I got to join a club and plan for my first Triathlon but I have not looked back since and absolutely love it.

What was your first?

Lough Key Tri a Tri in 2014. Not having a swimming background was certainly daunting and it was a challenge but I got through the swim and signed up for the Letterkenny Tri a Tri shortly afterwards.

What has been your favourite event to date?

I did the Tri Athlone last year as it is a home event for me and as it was on a Saturday evening there was a great buzz around the streets of Athlone with lots of people and family out supporting you on the run around the castle. As the swim is all downstream it makes for a fast swim also which is great, I am looking forward to doing it again this coming year.

What would your most important tip for anyone starting triathlons?

Have a go at it as you will never succeed unless you start somewhere and once you start you will be bitten by the Triathlon bug and you won’t want to stop. You will always find lots of supportive club members who are on hand to give you lots of tips, support and encouragement. There is lots of training sessions to help you on your way and is a good motivation for keeping a routine going. Consistency is key and mixing up your training sessions. Adding in some core work to help with strength and conditioning. Remember if you do the same thing each time you train you will get the same results so mixing it up always helps.

What do you believe to be your strongest attribute with regards to competition, and what area do you feel you could improve on the most?

It definitely helps to be stubborn and not give up particularly when you are starting out and learning the swim technique can be daunting so remaining focused and setting yourself realistic goals you can achieve is definitely a help. I am trying to improve my swim time and doing sprints in the pool is a big help along with the paddles to improve on the pull through the water

What bike do you cycle?

I have a Merida Juliet 91 road bike which I have for the last five years which has been on cycle holidays in Scotland and Wales on a few occasions

What wetsuit do you wear?

I bought a second had Orca wetsuit from a certain swim coach which has done me for the last two years so I think it is time to upgrade and get a new one this year now that it is getting a bit frayed

What other sports or hobbies do you partake in?

I am afraid I don’t have much spare time as Triathlon takes up most of my free time these days although I do also love skiing and try to go each year but I am not mad enough for the black slopes so I stick to the red slopes and of course the après ski!

What sports person (across any sport) do you most admire?

The Iron Cowboy - James Lawrence who did 50 Ironmen in 50 states in 50 days what an achievement

I also love Michael Schumacher for his determination to never give up at least during his F1 career and having seen him in the flesh at the 2000 Melbourne Grand Prix what a legend

What are your favourite and least favourite training sessions?

I am enjoying the Turbo sessions on the bike and it helps the motivation doing it as a group

Pilates is great for stretching out the muscles and avoiding injury

The only training sessions I don’t like are the ones I plan and don’t get to do – getting the 7.00 am run in is a great set up for the rest of the day but it can be difficult over the winter months

What piece of training / racing gadgetry could you not do without?

Not much of a gadget person but working out my zones for the bike has been good and gives you a good idea of what you need to do to improve

What one performance to date are you most proud of and why?

I loved the Sea to Summit in November as it had the added bonus of having to run up Croagh Patrick to give the calves a good old test and hope to be back next year

What are your goals for the coming season?

I am hoping to do my first half marathon in March, Tour of Sligo in May and Tri Athlone in the summer. Hopefully a couple of other triathlons too






  • Monday: Turbo @ 8pm in Leitrim Physio
  • Tuesday: Run @ 6.45am from Aura / Run Training with Graham @ 6.30pm from Aura/ Swimming Lessons
  • Wednesday: Swimming lessons 7 am / Turbo @ 8pm in Leitrim Physio.
  • Thursday: Run 6.45am from aura/ Run training with Graham @ 6.30pm from Aura/ Swim lessons 9pm
  • Friday: Pilates @7am
  • Saturday: Club cycle from Esquires, if weather unfavourable Turbo in Leitrim Physio. 8.00am.
  • Sunday: Easy run in Forest park

Run Workshop with Colin Griffin

Many thanks to Olympian Colin Griffin for taking club members for a very beneficial run workshop in Lough Key at the start of February. The club wish to thank Colin for taking the time with us and look forward to another workshop in the future hopefully. Also thanks to Donal for contacting Colin in the first place.

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...................


Cara Pharmacy Bundoran Challenge Weekend

Good Friday Training Day

Our annual Good Friday training day will take place from Aura leisure in Carrick with further details found on our Facebook page nearer the day. Initial plans are to start the swim at 8am sharp and the cycle at 8.45am. People can do as much or as little as they wish with at least one loop of 45km on the bike encouraged!

Race 3 of the Butchers Block Duathlon Series. 27th March


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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