Back on track!!!

Yes people it has been a long time since I last blogged, mainly due to the troublesome knee injury that I picked up whilst in Spain, which then hassled me until a week ago, close to 5 weeks in total. I won’t dwell on negativity but it has been a trying time, having put so much hard work and dedication into my prep for the 2011 season and to then see all my progress slowly slip from my fingers tested me in more ways than one.... but I’m back and this time no injuries and no one will stand between me and certain success.

I was struck hard mid February by knee troubles, a disorder referred to as a patella tracking issue, my lateral thigh muscles had become too strong for the vastus medialus and in turn was pulling the patella from its proper groove causing mass inflammation. The diagnosis was quite slow taking nearly 2 weeks, but once confirmed under close advice from my coach Scott McDonald from Winning Solutions and Simon Walsh from the massage clinic based above Molloys Lifestyle Pharmacies in Bunree, Ballina, we developed a steadily progressive rehab programme to bring me back to form with a mixture of exercises and physical therapy which it seems has done the job.

But 4 weeks on from my initial aches and pains I’m here in Belgium having completed a string of challenging training rides around Flanders with no issues as of yet. This year I’m living in the Hof Ter Kammen, a cycling specific accommodation located a mere 1km from the base of the legendary koppenberg climb, it’s a big change from my home last year which was Lierde. It’s good to have more people around me and then to be only 2 km from the Asfra shop makes speaking with our team manager much easier than the 20km haul that I was faced with each time last year.

On the nutritional front, I am embarking on a healthy eating plan in attempt to shed the excess kilos that I unfortunately gained during my time off the bike. Having spent time discussing my diet with my nutritional sponsor James Geraghty of Molloys Lifestyle Pharmacies, the routine I will follow is a mixture of well timed meals along with the correct sporting supplements which together will have me in perfect shape come the drop of the flag.

Over the coming weeks I will be competing in many races here in Belgium in a hope to bring myself to top form for two large stage races in Ireland that I have many large ambitions for . The next while will not be easy but I have much dedication and discipline, as long as my bike holds up beneath me the road ahead looks bright and fast!!!

So Until next time keep it real people!!!

Vamos

A nice 3 week block of intensity completed and in the bag, it was pretty hard going but motivation is at an all time high with the season approaching fast. over the last few days I have been watching the tour of qatar in which the An Post cycling team are racing, the courses are pan flat with the wind being the only challenge but it still makes for interesting racing.

In my last blog I spoke about how I'm working hard to get my diet on track and steadily reduce the weight as march and the start of my racing season approaches, a lot of people have shown interest in this and have asked me to give more detail on diet plans and menus, so as well as this blog post I intend on posting a small blog with some sample plans and menus.

With 1 month of training left in the costa blanca which will compose of a tough block of riding before my return to Ireland things are looking good. I'm currently on a recovery period to give my body time to adapt to the load that it has been forced to endure over the past few weeks. A few mechanical disasters set me back slightly but nothing major, my rear mech exploded but I moved quickly getting a new one and installing it the very next day.

I am working extra hard on my health to ensure that I do not fall victim to any illness or injuries. Taking my Molloys Energy + Vit, Min & Herb capsules daily along with a combination of Arnica, Glucosamine & Udo's choice ultimate oil blend to ensure the upkeep of my connective tissue and EFA's.

Since I'm out here with limited access to a physical therapist or massage I have been making extra use of my "Injury Be Gone" massage roller which is doing the trick when it comes to working the knots and lactic build up out of my muscles.

I recently read on bike radar about the benefits that one can gain from taking a dreaded Ice Bath, the article claimed of the advantages of dipping your twigs into water ranging between 5-10 degrees for no more than 30mins. What is funny is that while I'm writing this article I'm waist deep in the outdoor pool of our villa which is perfect temp for cooling the muscles.

With not much else to report I'm going to leave it there for this weeks blog but keep a check as I will be posting on nutrition in the coming days so in the mean time keep the training going.

Venga!! Venga!! Venga!!

So far so good as they put it!! hopefully i wont jinx myself haha.

This month has been going good, training has been working a charm and I feel my fitness is steadily coming. The challenging roads and tough hills in the Murcia region have provided me with the perfect training. Recently I have been venturing further and further into the unknown riding as much as 200km in each ride. Some of the scenery is second to none but on a blustery day when you must put your head down and battle what seems like eternal head winds you are left with very little opportunity to look around.

The accommodation that I am staying at is going good, early bed 9am every night which means I must go soon.

I have taken a serious liking to Paella dishes which I have been cooking up for myself with many extra ingredients, Im taking my molloys "Energy +" Multivitamin, Mineral & Herb Capsules daily and as of yet I have had no Illness or signs of burn out, Im still religiously keeping with my tablespoon of UDO's Choice Oil daily in porridge which I really feel is a large part of what is keeping my body going so strong during the hard blocks of training. The largest difference that I have noticed from last year to this year is how much more training my body can sustain before my HR becomes slow to react, This is obviously a perfect combination between My training which my Coach Scott Mc Donald From Winning Solutions has been prescribing me along with the great sports Nutritional Products from Molloys Lifestyle Pharmacies and the Good recovery routine that I have managed to get myself into out here.

Life is pretty relaxing when I'm not on the bike, most mornings I rise early at 7am where i get a quick cup of coffee and my supplements in, from here I go for a short walk to the beach were I do some stretching. Ive taken heavily to Muesli, and Eggs which provides me with a good combination of Carbs and Proteins. Before hitting the bike I always get in a small meal which then helps me power through the initial part of my training session without being hindered by hunger.

On the bike I have been experimenting with a combination of home cooked goodies and sports supplements to get the most out of my body during each session. The viper bars and gels still remain in there on very hard and short days were energy is need rapidly and in concentrated levels, I am tearing through the Zyms and Deorilites as I tend to sweat heavily in the high temperatures which makes hydration important. I have been bringing a lot of home cooked foods on the bike such as Baked Potato's which may sound daft but since they are Number 1 on the glycemic index even above chocolate and energy bars they provide energy to the working muscles in a matter of minutes, I have also been making nice rice cakes composed of rice, egg and a small bit of bacon for the salt, I simply cook them in the oven and they are a savoury calorific snack that keeps me going on long endurance rides. I will give a bit of info on my recovery foods and techniques in my next blog post but if anyone has any questions or queries don't be afraid to contact me on Paddy4053@gmail.com.

The weather is quite warm at the moment but some days we get very cold bouts of heavy rain and strong winds which makes getting out on the bike impossible, like today when it was 5degrees and roads flooded!! but then wont stop me training I will simply have to lend a boat and row the 180km that I'm down for!!

keep cycling people the days are counting down till lift off!!

5 weeks in the Sun!!

So far I have been 5 weeks in the Spanish sunshine putting some quality miles under my belt. Living in Torreveija with Justin Callaway and Daniel Vejmelka... The apartment is pretty nice and comfy making it perfect for when we come in off the bike looking for some nice relaxation. Over the last few weeks my laptop has been playing up on me as it contracted a nasty virus which prevented it accessing the net. This would not have been a problem if My samsung Galaxy S mobile phone was working but since cracking the screen on it I have been left isolated from the Internet world. I am currently nearing the end of a 3 week training block which will give me a nice recovery week until beginning February's training.
With the season approaching fast I feel its time to really start working on getting the body fat to an acceptable level, up until now I have been trying to keep my consumption of food working along the lines of little and often. Controlled portions as many as 8 a day depending on my training intensity has been providing me enough energy to complete all my workouts whilst attaining a small deficit to promote fat loss without jeopardising muscle!!
In the coming weeks both myself and my sponsor Molloy's Lifestyle Pharmacies & Healthfood stores will be aiming to set up an online system where any athletes or everyday Individuals who wish to make any enquiries in regards to Fitness training or diet can do so via a confidential Q&A system on there website so keep your eyes peeled on http://www.molloyspharmacy.com/

But until the next time keep pedaling hard!!

Settling In!!

So here I am…. Spain!! Let the preparation for the 2011 cycling season begin, since leaving Belgium I have been on quite a bumpy ride in terms of training. An every present pain in my lower calf rendered me unable to put in any long spins, thankfully though with aid of Simon Walsh from the Massage Clinic above Molloys Lifestyle Pharmacies in Bunree Ballina I was able to get back into the swing of things through a number of intensive physical therapy sessions.

I arrived in Spain 2 days ago where I met with my Asfra team mate Justin. We travelled to our Apartment in Torrevieja which is a classy little spot, we are a 100 yards of a nice beach with a promenade littered with restaurants, coffee spots and good old Irish Bars haha!!

So far I have only been exploring the region travelling now more than 30km from the apartment for fear of getting lost. As soon as I manage to get some routes programmed into my garmin I will be able to head out into the wilderness and let the madness begin. With many climbs of lengths in excess of 15km and a wide variety of gradients mean that there will be no shortage of areas for me to work on all aspects of my fitness.

Finally now that I am away from home in Ireland I can begin to focus on cleaning up my diet and steadily keep my weight under control, with a lidl only 200mtrs down the road I will have no excuses. Tommorow I intend on meeting up with a group of local riders who are going to show me some nice routes, a few coffee stops will be in order but I have spent the last hour preparing my snacks so I don’t have to part with a cent when we come to a halt. So make sure you keep an eye on the blog and over the coming weeks as I will once again be making multiple posts.

But until then in the words of Ron Burgundy…. You stay classy!!!

Back to Basics!!

Since my last blog I have been steadily working my way back into full time training. It has not been easy and the weather conditions have done very little to help me out but with the Spanish hills on the horizon I will battle on. I recently helped out my nutritional sponsor Molloy's Lifestyle Pharmacies with there sports extravaganza day in their Bunree store, We provided much needed nutritional information and sports performance knowledge to many individuals, I feel it was a great success and with many more lined up over the coming months keep your eyes peeled on the Molloy's Lifestyle Pharmacies website and facebook page.

Im set to train here in Ireland until the end of November and then head for Spain at the beginning of December, which is what I have made everyone fully aware of in my previous blogs. So far the training here in Ireland has being going pretty good, with tough challenging sessions mid-week and also at the weekends I have had my hands full keeping going. my injury in my calf muscle has began to twinge a little but due to the cold but with the help of Simon from the Massage Clinic above Molloys in Bunree Ballina I have been able to continue on with my training without any complications. So far this winter the weather conditions have been quite good, not at one stage have they prevented me from going our on the road, yes there is rain and yes it is cold, but the fact that there has been no icy morning's and no hurricane winds has allowed me to keep off the dreaded turbo trainer.

Looking at the way the 2011 season is going to unfold I can honestly say Im eager and excited, everyone around me is putting in tremendous work especially the warriors that I train with daily from the Western Edge / Castlebar CC Ras team My brother the Eagle is out as we speak clawing his way to the top of the windy gap in bonniconlon preparing his mind and body for the rigors of the An Post Ras 2011.

At current that is all that I have to report on my progress for this season but keep an eye on the blog for my next post.

Core Power!!!!

Rested, Relaxed, Recovered and Ready to Rock!!

Since coming back from Belgium I have been pretty much relaxing & giving the body a break from the bike. Its been a wise choice as I feel it really has benefitted in both revitalizing my energy levels and motivation levels. I always kept exercising whilst on my break but stayed clear of anything with pedals and chain, instead I went to the gym in my local leisure center waterpoint where I embarked on a light weight and resistance training to keep me from gaining unwanted body fat and also to help develop those muscles which had been neglected during the season such as my lower back and upper body. Care was taken though to ensure that muscle mass and bulk were not gained as I had worked hard during the season to slim down my upper body to a lean level.
Now that my 3 weeks are up I will be steadily getting back into my training, where I will be embarking on a programme which will hopefully increase my fitness to new levels for the 2011 season, but for right now some long steady rides aiming at improving and developing my endurance base is what's on the cards.
Over the next coming weeks both myself and my nutritional sponsor Molloys Lifestyle Pharmacies & Health Food Stores will be working very hard to bring information to the general public on how sports nutrition and sports performance products can make the difference between winning and loosing. Hopefully some talks will be organized were all areas still be addressed such as training tips, diet, lifestyle and motivation.
Also on a good note now that I own a smart phone I will be able to provide more consistent and up to date blog posts, twitter videos and youtube clips focusing on my life as a full time athlete, my training and advice on nutrition.

BUT UNTIL NEXT TIME.... REMEMBER THE ONLY DIFFERENCE BETWEEN YOU AND YOUR COMPETITION IS HOW FAR YOU ARE WILLING TO PUSH YOURSELF TO ACHIEVE YOUR GOALS!!!