Ras Diary 2012

Ras Diary:

Rás 2012: Stage 1

Dunboyne - Kilkenny

I am Patrick Clarke. I'm a 24-year-old full time cyclist from Castlebar, Co. Mayo but based in Belgium riding for Terra Footwear - Bicycle Line for the past two seasons.

This is my 4th time doing the Rás having competed twice previously with the Western Edge Castlebar Ras Team and once with the Irish National Squad.

My team this year is Chris Coyle, David Brennan, Peter Toohey and my brother Ciarán, all from county Mayo. 

Today’s stage was relatively flat and is regarded as probably the easiest stage of this year's race.

However, it incorporated one hot spot sprint and two categorized climbs - a category 3 and a category 2.

As per usual, the ceremonial start in Dunboyne was superb, with good quality parking for teams and a large crowd to see us depart.

The neutralized local lap saw a lot of hustle and bustle as the riders fought hard to maintain their position at the front prior to reaching the official start.

Shoulder to shoulder there was no space for error.

A single tap of your breaks could mean losing position and sinking back into an endless sea of riders who are all desperate for a glimpse at the front.

From the drop of the flag though the pace was frantic, with riders were very giddy and fighting exceptionally hard for the front.

This is where you have to be but with 163 riders knowing this and the road only wide enough for maybe 10 at most, it is a very dangerous and nervous situation.

But you must not be down the back because it is highly dangerous, as anyone who crashes in front of you, is likely to then be the trap that you fall right into. 

Many found this out the hard way today.

This relentless shoving did not ease all day, but its always the same on the first stage of every Rás.

Everyone has fresh legs and the opportunity to mix it up with the pros breeds sheer mayhem.

Ciaran came a cropper when a motorbike marshal lost control of his bike, smashed to the ground and brought my brother with him.

Other men fell victim to road-side traffic which created bottle necks, causing riders to slam the brakes and be tail ended.

It sounds like madness but this is all part of bike racing.

With the threats, come thrills.

 The pace continued with a constant volley of attacks from both amateur and professional riders right up to the cat3 were a ferocious tempo ensued, shedding many men from the lead bunch.

Following that, we began the cat2 climb. The pros certainly don't wait around and literally drilled the pace up these climbs, trying to shake off as many guys as possible before the sprint.

I felt strong on the climb though, keeping close to the front, but it was here I made a fatal mistake of missing a bottle that one of our support crew was to provide to me on the summit.

You HAVE to drink and eat often or you will pay for it with legbreaking cramps.

It was from here with a mere 25km remaining that the dehydration began to take effect.

Legs of lead began to develop and combined with the frantic pace I was left suffering til 5km remaining were I began to move up for the gallop.

The sprint was fast and technical. At first there were many roundabouts followed by a few tight bends and then a 200m dash for the line.

I am yet to know my exact finishing position but I was safely tucked away in the lead group.

My legs feel good this evening after the stage and especially after the tip top massage I received.

Tommorow is another day so keep an eye on this blog to read of my progress.

Rás 2012: Stage 2 - 157km

Kilkenny - Gort

One would think that after the intensity and speed of yesterday's relatively flat stage that everyone would be more relaxed and that things would run smoother.

How wrong I was, but this did not deter me from having a go. 

I was aggressive from the word go - fighting hard to maintain a solid position at the front of the peloton as well as following any moves that seemed as if they may develop into a breakaway.

These breaks are super hard to get into and someone like me, who may ride full-time, struggles. Everyone struggles.

This is why the race has the reputation it does, a reputation for building the stars of the future.

The Rás is famed for many things, its brutal climbs, searing speed and unpredictable nature, and this is what endears is to cyclists the world over.

Everyone wants to ride the Rás, though very few every year can or will be competitive, such is the standard.

The level of riders in the bunch is a massive leap up from an Irish domestic racer, simply because they race and train harder.

Fully-fledged international professionals can go with every attack but every effort that I make has to count, otherwise it is just energy wasted and will leave me lacking in the finale.

At about the 50km mark when the bunch was strung out in a single file line during a light crosswind, a group of riders escaped off the front and forged ahead. This included an Irishman in Conor McConvey, riding for the An Post Sean Kelly team.

That gap widened to over a minute in a very short space of time as the bunch slowed.

The gap continued to grow to close to two minutes and at this point the bunch began to stall with no teams dedicating themselves to the chase - as there were several teams represented out front and no one was committed to bringing it back, yet.

At this point a few country riders were taking advantage of the lull, attacking off the front and attempting to ride clear of the main bunch.

I saw a gap on the right of the bunch and exploited it, hammering down on the pedals and riding over to the five escapes ahead.

We rode full gas for 20km narrowing the gap to the breakaway and managed to get as close as 30 seconds at one stage.

But our efforts were taking a heavy toll and with the break within sight, our legs began to weaken and we were dually absorbed.

This was a huge shame as it contained several county men, eager to make their mark on the race.

Robin Kelly and Sean Lacey were there, as was Simon Ryan and Connor McAllister.

Slowly the lead group distanced us and as the kilometress went by, the hard chasing peloton, led by the Sparta Prague Czech team closed in on us.

We continued our efforts trying our best to reach the final climbs but we were soon updated that the Aix En Provence French team had also joined the chase.

The time gap plummeted and we were caught at the base of the first of the final three climbs after 70km out front.

I bit the bullet and dug deep as we scaled the first two climbs. My legs were screaming at me after the considerable effort I had put in earlier all day and on the final climb I was distanced from the main bunch.

I lost contact and dropped off the back of the main bunch but began chasing with about 10 others.

We rode the final 10km at breakneck speed, trying to get back on.

It was frantic and thrilling and our goal was just to catch that bunch to minimize our losses.

I crossed the line in Gort both fatigued and disappointed.

I had made a big gamble attacking to get in the break but it didn't work out.

if it had paid off I would have made massive gains on my competition but unfortunately that was not the case and I suffered for my efforts. That's cycling.

But this is the Rás and sometimes it's all or nothing.

We were far from the last group on the road as hordes of riders dwindled behind us, iall whom had fallen victim to the intense speed on the day.

I was 97th on the stage, 3 minutes and 26 seconds behind the winner. I am now 87th on the General Classification, the same time behind the yellow jersey.

Ras 2012: Stage 3

Gort - Westport

This morning I felt slightly tired and worn down after my effort in the breakaway yesterday, but I was adamant that I was going to put in a good performance as the stage finish was in Mayo and most of my family and friends would be there to see me in.

The depart was pretty much standard with us leaving  the race hotel and rolling to the official start 3km outside Gort on the main Galway road.

From the drop of the flag we were off, a frantic pace was set from word go mainly due to the strong tail wind.

Speeds in excess of 60km/h were nearly constant until we came to Galway.

Many attacks were being thrown in both by the county riders and the pros but all was in vain as the high speeds swept up all the escapes.

I felt comfortable in the beginning, pushing hard to keep up the front.

I was genuinely surprised that my legs felt so good.

When we hit Galway I continued to battle hard at the front, taking no shit from anyone as we weaved throughout the multiple roundabouts that littered our passage through the city.

On the open road to Maam cross things really began to heat up as the wind changed to a crosswind and riders again started making bids for freedom.

I myself made a few attempts to escape the clutches of the bunch but none were successful.

It wasn't until I made an attempt at an escape with a Dutch rider from the Koga team that things took a turn for the better.

We shared the workload until a large group of 20 joined us from behind

The pros pressed on hard as we climbed the category 3 climb of Tir na Cille. 

I  felt comfortable holding the wheels in front of me as we crossed the summit which augured well at this stage as many had been long since shelled. 

The weather on the day was quite drizzly, leaving the roads slick and dangerous.

This in turn made the descent very dangerous.

We forged onto the 2nd climb at Gowlaun which was about 2km in length but quite steep.

The pace was ferocious and strung the group out in one long line.

I dug deep and maintained my position, focusing hard as I reached the top and navigated the hairy descent.

Half way down a large crash took place bringing a number of riders down, including my team mate Chris Coyle.

Again, luck was on my side as I avoided all issues.

The final climb of the day was a Category 1 legbreaker but due to the bad crash at the base there was no riders willing to push the pace until all had rejoined it is kind of an unwritten rule in cycling to hold for the yellow jersey if he falls- which he did.

Once all had rejoined and we had reached the summit I decided to throw in an attack as I felt the bunch was stalling.

I forged on but my freedom was shortlived as the An Post team, driven by 5 strong men reeled me in. 

I tucked in behind them as the group behind fragmented until there was only a handful of riders remaining.

The pace continued until 15km to go where we were joined by more than 30 chasers from behind.

Again I kept up the front, fighting to maintain position but with 1km to go I was riding just shy of the top 10.

The speed was relentless and the technical finish made things very dangerous.

But with 300m to go I was struck by bad luck as a rider from the UK Youth team fell beside me - his bike caught my back wheel and tore off my derailler.... Pure disaster.

I went from a near top 10 to 30th from what I understand.

Not a good finish to a what was turning out to be such a good day.

But tommorow is a new day with new opportunities.

Ras 2012: Stage 4

Westport - Bundoran

The start of the stage in Westport was at the bottom of a one kilometre drag, and as the flag dropped and the pace increased it proved a serious obstacle.

From the word go we were racing in a cross wind and it did not subside for 50km.

After 20km of racing we approached Castlebar, the home of our team and I made a point of being right in the front as we raced through town.

Upon leaving Castlebar we rode out onto the N5 which is a wide exposed road which again caused mayhem as the cross winds split the remains of the bunch into small groups.

I felt ok in this initial madness but as the line outs continued I could feel my legs weakening.

It was not until about 70km into the race that we changed direction heading towards Tubbercurry in County Sligo.

The change in direction left us with a strong tailwind which drove the pace skyward.

As we approached Tubber I put in an attack in an attempt to lead through the town as my girlfriend was coming to watch the Rás pass through.

Crowds littered the streets as I sped through and hopefully my she was among them!!

After Tubbercurry there was a lull in the racing as all the riders took advantage and fuelled up on energy bars and gels.

It wasn't until reaching Colooney that the pace once again spiked, speeds in excess of 60km/h were very common as we raced hard down the dual carriage way which bypasses Sligo.

Once we made it to the far side of Sligo the pace did not ease as the bunch was driven on by the pro teams at the front.

The speeds were once again in orbit as we twisted and turned our way out the Bundoran road.

I felt good until 10 km to go when we were exposed to the full force of the coast and its strong winds.

The bunch exploded into many pieces and I found myself in the second group on the road.

We chased hard for the final few kilometers keeping the leaders in sight as I led my group across the line.

I was happy with my performance as my legs did not feel good but I really dug deep on occasions to ensure I stayed in contention.

Tommorow we head into the mountains of Donegal so hopefully my climbing legs will be up for the challenge.

Rás 2012: Stage 5

Bundoran - Buncrana

Yesterday was the key stage for those with designs on winning the Rás this year.

The Pinch (climb) and the Manmore Gap would be the making or breaking of the Rás peloton and everyone knew this since the route was announced last year.

The depart from Bundoran was tense and rapid as every rider fought hard for the front, well aware of the carnage that the cross winds caused the day before.

I kept out of the wind, conserving energy and staying close to the front at all points.

The first climb was 10km in length. It was a large drag on the main road and as we hit it the strong tail wind drove us up the accent at speeds of 60km/h at points. This is an insane speed for a climb!

Upon clearing the summit we forged on towards Letterkenny where the decent into the the town brought on speeds of 90km/h.

After Letterkenny we met the first in what would be a continuous series of climbs towards Buncrana.

I felt comfortable on the initial climbs as we came in through Buncrana and started to hit the steep ones.

The Pinch was the first big obstacle and I dug deep to clear it in the lead group.

Many had tailed off the back by now.

Next we hit the Manmore Gap. Its steepness was at 27% at times and riders were close to falling off the bike they were going so slow.

It seemed endless but I fought the intense gradient right to the top were the countless supporters encouraged us on.

The decent of the Mamore gap was explained to me as a decent into your coffin if you get it wrong as we were nearing 100kph!!

Luckily I didn't crash and as we plummeted off the mountain I made my way into the second group as the lead bunch had split on The climb.

Joined by hardly any county riders we charged towards Buncrana and into the finishing straight were I sprinted hard towards the line, coming in the top 30 hopefully.

Im happy with the performance as the tough climbs were serious obstacles but ones I overcame.

Ras 2012: stage 5

Buncrana - Killybegs

Today was the second day of the Ras in the mountains. A hard cat2 followed by the steep

accent of Glengesh would surly split the field to pieces and if by some miracle it was still

together then the flow of cat2 and cat3 climbs towards the finish would sort it out. Leaving

Buncrana the pace was very fast we stampeded out the road towards Letterkenny at rapid pace.

I kept central in the bunch avoiding the usage of any unnecessary energy saving all until we

hit the climbs which began at 75km. Speeds in excess of 65km/h were common as we passed

through Letterkenny and out towards the first climb of the day. On the cat2 i rode hard shoulder

to shoulder with the pro's at the front knowing that if i slipped back that i may be left behind

on the climb. I rode the hill at a solid tempo and cleared the summit with the front bunch but it

didn't stop there the rapid pace continued the whole way to Glengesh. 4km before the climb

I seen an opportunity to attack at took advantage of it blasting free from the peloton with 5

others unfortunately our freedom was short lived as we were caught near the foot of Glengesh.

The climb itself was another steep accent but i dug deep hauling myself round the harsh hair

pin bends and clear over the summit. Due to the intense pace set by the pros i was left in the

2nd half of the group as it split. But on through open roads after the climb I attacked clear and

caught 2 pro's up ahead, they were riding a strong Tempo and with my aid we made ground on

our pursuers whilst minimizing our losses to the front. It was a successful maneuver as when i

crossed the line I had mover up to 3rd county rider overall and 35th on GC.

Ras 2012: stage 7

Donegal - Cootehill, 161km

This will be a short diary as I am very tired after the 160km haul that I had to conquer today.

The field left Donegal at high speed and powered down the main road toward Bundoran which was our second visit to the town in the Rás this year.

From here we travelled south-east, pushing hard along the narrow rolling roads.

I was on edge as six riders had ridden clear, one of which was only a minute behind me on the county rider classification.

As the kilometres ticked by, I dug hard to keep at the front as we edged in and out of cross winds and up and down challenging hills.

I had to work hard on ensuring that I kept the food going into me with an endless stream of bars, gels and energy products sponsored by Molloys Lifestyle Pharmacy ensured I was always topped up.

The category two climb of the day at 100km was steady as the Swiss pro team set a comfortable tempo controlling the leeway that the break had out front.

It was not until one of the GC contenders David Mc Cann attacked that things kicked into gear.

Knowing the yellow jersey was in jeopardy, the Swiss pursued hard closing on both him and the break until both had been caught.

But the pace did not relax and as we came within the final 5km disaster struck as my team mate Chris Coyle came a cropper when he crashed.

I luckily avoided disaster and pressed on, coming in safely in the middle bunch.

Tommorow is the final stage and with it comes the black hills of Skerries.

I'm confident I can do well!

Ras 2012: Stage 8


Coothill - Skerries

The final stage of the an post Ras was far from easy. This is no skip around the champs

elysees, this is a 140km trek across rolling harsh Irish country side before entering the Skerries

circuits and completing 2laps which include the challenging accent of the black hills. From the

drop of the flag the pace was on as the swiss and Czech teams forced a tough tempo upfront

which was sure to discourage any attacks. We had 6 cat 3 climbs to conquer as the day passed

by and as we reached and ascended each my legs still felt strong right up to the entry onto the

circuits. The main field had already taken many casualties as riders were shed on route leaving

a select group to battle it out. Since i was still in the front i dug deep as we climbed the black

hills for the first time, i stayed close to the front ensuring that i stayed out of harms way as the

group splintered on the climb leaving many riders behind. Again we passed through Skerries

and back out towards the hills, i knew i had to be in the front starting them or else the sling

shot affect could leave me behind. I fought hard to maintain a good position and as we cleared

the summit i was in the front with about 30 other riders. This had left me in a good position to

achieve a result until 5km to go when we were swamped by a large chasing pack which in turn

caused carnage forcing me back out of harms way. I finished comfortably in the front bunch

ensuring i maintained my 3rd place overall in the county rider classification and 33rd overall

in the general classification. It has Been a relatively successful Ras for me, i would have liked

some higher stage placings and would have liked to have achieved a higher GC result but at the

end of the day it was still a good performance.

Coming to form!!

I have been in Belgium now just shy of 2 months and since arriving I have been putting away a vast quantity of quality training miles along with a combination of specific speed, power and cadence work. Since I have not provided any updates since my arrival to Belgium I will give a rapid review of the past few races that I have taken part in and how I personally felt I preformed in them.

Saint Maria Lierde my home for 8 months in 2010 was the location of my first race in Belgium in 2012. With a large field just shy of 250 riders the racing was fast and dangerous, made no safer by the wet and muddy early season conditions. Having only the training race in Ireland behind me, I immediately felt the stress that the speed was placing on my legs. I battled hard to hold position as the number on the lap board drew closer to 1 to go, the distance proved no issue to me, especially having put together some long spins in the winter at a good tempo. I managed to finish in the 60's so all in all I was happy with my performance especially in the fact that I managed to slip away in a group on the last lap only to be reeled in with 5km to go.

Waasland a UCI 1.2 was my next stop. This was my first big team race with Terra Footwear - Bicycle Line. Hotly contested by a number of Belgian Pro Continental & Continental teams made for fast aggressive racing far above my calibre, but I weathered the wind and endless line outs brought about by the excessive speeds to finish comfortably in a small group with some of my team mates. My performance was nothing special but with a race distance of 190km against professionals that were well accustomed to such mileage, I was happy to finish at all.

Esplechin was my third race in Belgium and was to be the first time I was to visit the Wallonian region of Belgium this year, the race boasted a strong field with a full line out from Joung Vlanderran which is a continental unit for feeding the Belgium Pro Conti Team TOP SPORT. Immediately as the race took off we went into the wind, lined out from front to back the speed was frantic only to slow when the peloton exited a large main road onto a narrow lane, the bottle neck compressed rider against rider and it was at this point that I was to take my first spill of the year. The screech of brakes and the smell of rubber was enough of an alert that danger lay ahead, I reacted by slamming my brakes only to be thrown from my bike miraculously landing on my feet, but by the time I retrieved my bike and remounted I was at the back. Once again the bunch went into the wind and anyone who knows cycling knows at this point you do not want to be in the back, soon after my race was over as I was tailed off in a small group as riders let wheels go as the pace was forced on by those in echelon at the front.

Boleil: In Boleil I began to see the first glimpses of my form coming through, for the first time in my cycling career in Belgium I managed to make an early season break. I was very aggressive in the initial few laps of the race, attacking and crossing to groups that looked likely to escape the clutches of the bunch. It was not until at least a quarter of the race had passed that a breakaway formed, having missed the initial move I was left to solo across on the only incline on the course, the effort took me into anaerobic but I had to push on and happily made contact with the break. Lap after lap I worked hard helping my break away companions push the pace but soon the intense heat of the day and the exhausting work load took its toll on me and with one lap to go I was tailed off and caught by a chase group with 3km left finishing 32nd on the day.

GP Nogent another UCI 1.2 was to be my second big team race of the season, Based in France in the Paris region, Nogent is a tough and challenging race boasting a lot of top professional outfits as well as many strong French domestic teams. It was at Nogent that I contracted a bad chest infection, more than likely from the poor air conditioning in the Hotel that the team stayed in prior to the race. Immediately when I woke I noticed my chest was not feeling good, heavy breathing, wheezing and coughing, all traits of a chest Infection. Having travelled the 300km from Oudenaarde and having stayed overnight I felt obliged to start the race, it was probably an unwise decision but not knowing the extent of the infection I decided to proceed and race. The race course was a rolling fast loop with a number of climbs and cross winds, initially I felt strong riding close to the front keeping out of danger and avoiding the wind at all cost, but when the extreme pressure came on it was obvious that my breathing was not at all functioning as it should be, gasping for air just past the 100km point I was forced to resign.

Rumes was again another Wallonian race in which I put in a solid ride to take 17th. I rode very aggressively in the initial laps attacking and bridging any gaps to groups ahead. This may have been to my downfall as I missed the main move of the day which left me chasing with 10 others for the remainder of the race. As the final closed our 10man group split leaving me in the rear, but with 1km to go I attacked those whom I was with to come in and take 17th.

Doing some Moto Pacing to develop speed!!

Photos are from www.fotosfranky.mijnalbum.be thanks!!

I’m writing this blog from onboard the ferry bound for France from Rosslare. Boarded last night at 9pm and it is not due to port in Cherbourg until 4.30pm the following day, so I thought I’d take advantage of all the free time to put together this blog.
In past years I have flown to Belgium Charleroi airport which always had cheap flights with ryanair making travelling costs quite low, but living out of a suitcase and whatever extra you can squash in your bike bag is tough going especially when it is for 8 months. So this year for the first time I have decided to drive over firstly to Rosslare, then catch the ferry to Cherbourg France and then drive the 600km trip north to Belgium and finally Oudenaarde, all in all it is easily 1000km+ behind the wheel. Let’s just hope that the TomTom doesn’t go on the fritz!!
The past week before travel has been all over the place, I have been mainly on the turbo due to bad weather and with limited training time due to my packing it has been far from productive. But hopefully when I get out to Belgium and start putting in some quality training in the Flemish Ardennes combined with some hard racing miles I’m confident that my form will continue to progress as planned.
Before departing I had a very good meeting with my nutritional Sponsors Molloys Lifestyle Pharmacies which provided me with Kinetica 100% Recovery, Kinetica Whey Protein, Sun warrior Vegan Protein, SIS PSP22 and Molloys own brand Multivitamin, Mineral & Herb capsules. I also had a nice talk regarding the fact that I have not fallen Ill in the past 2.5yrs since I started working on my Nutrition with Molloys, Now this could either be a pure fluke or it could be down to my regimented intake of UDO’s Choice Ultimate Seed Oil, combined with the Energy Plus Milti Vit, Min & Herb Caps. Before taking these supplements I commonly suffered from chest infections, colds and Flu, but since taking them I have had virtually no Illness. People can bring down and claim that The 2 above supplements have no affect on general health calling them “Snake Oils” But to all the athletes and people out there missing training days due to illness, whilst you are curled up in bed shivering I will be out laying down the hurt progressing my fitness even further and clearly the only change in my lifestyle which could have brought this about is the UDO’s Choice Ultimate Seed Oil, combined with the Energy Plus Milti Vit, Min & Herb Caps and Healthy eating regime.
Once I get to my accommodation and settle in I will post a Blog giving details on up and coming races along with some top quality training tips that I will be applying in an attempt to achieve some Top results in 2012 so stay tuned to the blog and keep the training going!!!

The season of 2012 has begun!!

Since my last blog post I have been exceptionally busy both on and off the bike. With it now being 2012 and coming toward the end of February it is that time of the year again when the racing season takes off.

January was a successful month for my training, I managed to put away a large number of miles as I slowly introduced some intensity into the workouts, most of my chosen routes took me out over Attymass and over by Lough Easkey generally giving me an average time on the bike of 5hrs depending on weather conditions. A large quantity of my training has been done solo except for a few weekend spins were i was joined by fellow club mates. This has made it hard for me to judge my form but since I have been using a Powertap in my training I have been able to steadily view my progress as my wattage on my long rides and during intervals have increased.

On the 2nd of February I travelled to Calpe, Spain to train with my team Terra Footwear - Bicycle Line. I stayed for 10 days and we put away some serious mileage as well as putting the hurt down on some of the monumental climbs in the region. With it being the first time that I have had the chance to test myself against other full time athletes, I was climbing good and performed well in any pace work that we did. The weather for the stay was good, chilly at times but always sunny, I enjoyed many a Cafe Con Leche and lived of a diet of rice, lentils and chicken breast which provided me enough energy for my training as well as aiding me in trimming some lard off.

Since coming back from Spain the Irish weather has been very poor, rain, cold and hailstones which has made my recovery week quite relaxing as I sit in my living room watching the rain smash off the window, Knowing that this day next week I will be in Belgium applying the final preparations to my form in advance of my races. I depart on the 24th of February were I will be driving to Rosslare were my ferry will take me to Cherbourg, from there I will be driving the 6hr trip to Oudenaarde.

Keep an eye on my blog over the coming months as once I enter into the racing scene I will be updating it constantly with my progress, success and hardships!!

2012 is upon us!!

And so it is, 2011 nears its end, a successful year in all but hopefully the spoils of 2012 will far exceed it. If I was to recap on my year, I would remember it as one of both hardship and success, progress was stunted by many injuries and ailments, but at the same time when i managed to gather form I acheived some nice results.

As of the last month training has been going to plan. The inflammed sciatic nerve in my right leg seems to have slowly come good, thanks to some top class therapy from Dave Corcoran of www.nsrt.ie and Simon Walsh of the Massage Clinic above molloys pharmacies in bunree. This injury had caused havoc in November and early December but with it clearing up I can happily say that progress is been made.

Like usuall when Im home for the festive season over indulgement became my enemy, the illitany of food and drink forced a few pounds onto me, but im confident that this will not hinder my progress once my training rides really strike the long mileage. As of recent I have been training with my brother Ciaran quite a lot, we have been tackling the "Eagle Loop" this comprises of crossing the windy gap, hacking out by lough easkey and smashing it back into the relentless coastal winds via easkey and enniscrone. Last week we were met but gale force winds and insane hail, It was striking us so hard that my skin was in pain as it lashed against it.

The mountain bike is also going good, even though i am still working off my keo cleats and am waiting on the arrival of my Mavic Razor MTB shoes which are expected this week. There arrival will be great as it will give me the opportunity to take to rougher trails were if forced into walking wont destroy my road shoes!!

But that is it for 2011 people it has been a good year, but even greater lay ahead

Winter!!

This time last year I was packing my bags and getting ready for what was to be a 3 months of sun and heat in Spain, but this year though things will be very different. For the winter of 2011/2012 I have decided to stay in Ireland and do my training here, this can either be a very positive move or a negative one. Here in Ireland I have a very good support network with my physio Simon Walsh from the "Massage Clinic" above Molloys Pharmacy in Bunree, Ballina, my coach Scott Mc Donald from Winning Solutions, training partners and the many other individuals that help me succeed in my cycling. But on the negative side as we all no the weather in the west of Ireland is not nice during the winter months, last week alone it hammered rain for 5days straight, which isn't the best if your hoping to put in 4hrs on the bike. But there is one way to conquer all bad weather and poor road conditions, that is to get a quality Mountain Bike and as of last Monday that is exactly what I did, I purchased a Merida MTB which is equipped with disk brakes and a mid range shimano groupset. So if ice or snow land then at least I wont have to accept defeat and retreat to the turbo I will be able to take to the trails and keep things moving forward!!

I began training last month which was November, but I was met with a bit of hardship in the form of injury, my hamstring developed a slight pull when I was doing some light jogging. Unfortunately the muscle did not want to heal at any rapid pace but after much DIY Therapies and physio work it seems to be coming round. Hopefully it will be the last of injury for this season giving me a clear run at what lies ahead.

Recently I had a very good meeting with the Science In Sport (SIS) Nutritional company in relation to some of their newly developed sports supplements. It was organised by my local nutritional sponsor James Geraghty from Molloys Lifestyle Pharmacies who intends on stocking a full range of SIS products in store over the coming Weeks/Months. The products range from Top end Energy drinks to Night time protein supplements specifically designed for weight conscious athletes. But over the next while I will try and post a blog that will give a bit of info on how to maintain a healthy eating regime over the winter and how sport supplements can aid an athlete in this quest.

But until then Keep the training going!!