Route of the Week 1 – Lugnaquilla Co Wicklow
Thanks to David Flanagan for kindly providing this route, complete with turn by turn directions and a Strava route map from where you can obtain the GPX files for this ride.. In his brilliant book, Cycling in Ireland, you will find over 80 great cycling routes with something for everyone, across the whole island. Lugnaquilla […]
Aidan Hammond’s Indoor Training Advice
As a former rider for many years and a Cycling Coach for over 20 years having worked with all levels of riders from Leisure riders, Juniors and Elite racing cyclists I have seen the benefits of the use of indoor trainers, however I have also seen the major pitfalls that can come with the over […]
Hydration Tips: Ride Stronger, Recover Faster
By Founder and Head Coach of Cigala Cycling, Matteo Cigala Water is a crucial factor for training/racing and recovery and it’s one of most important nutrient for the cyclist. Without the right amount of fluids on board, you are at unnecessary risk for dehydration, lower training intensity, and heat illness. Water is a lubricant for your […]
Tip 5: Spring-Clean Your Supplements
Considering the amount of supplements on the market, making all sorts of emotive claims, they can be difficult to resist – however, indiscriminate use of supplements should be avoided. Instead, take a Marie Kondo approach to supplement use and focus on “tidying up” your stash! Some common supplements that’s have evidence in particular situations for athletes […]
Top 5 Nutrition Tips for Cyclists: Tip Number 4
Tip 4: Focus On Your Frame by Catriona Courtney M.Sc B.Sc.Hons Cycling is considered a non-weight bearing exercise and cyclists, both male and female, are at risk of developing low bone mineral density. We can turn over more than 10% of our skeleton in a year – it’s a constant process of building new bone […]
Top 5 Nutrition Tips for Cyclists: Tip Number 3
Tip 3: Think To Drink by Catriona Courtney M.Sc B.Sc.Hons Cycling training sessions are usually long. Progressive dehydration and loss of electrolytes, such as potassium, magnesium, calcium or sodium, may occur. Hydration before, during and after a sportive event will impact on cardiovascular, thermoregulatory, metabolic and central nervous system functions and cycling performance has been impaired by […]
Nutrition Tips for Event Day
Tip # 2: Meals On Wheels by Catriona Courtney M.Sc B.Sc.Hons Now is a great time to figure out what food/product you plan to use or is supplied on the sportive events and begin planning what, when and how to consume. Many events supply huge spreads on event day. Word of caution: if you haven’t […]
Top 5 Nutrition Tips for Cyclists: Tip Number 1
With an ever growing number of sportive cycling events to choose from on the calendar, there are plenty of opportunities if you want to challenge yourself. A common mistake in preparation for the season is failing to match your training with a solid nutrition and hydration plan. This leaves you prone to injury, reduced performance […]
Cigala Cycling Sportive Training Program
Always wanted to ride your favourite cycling event and perform well? Whether is the Etape, the Marmotte, the Haute Route, the Ring of Kerry, the Wicklow 200, the Connemara Sportive or any other sportives, this package is right for you. What’s Included? 12 weeks set plan based on 5 to 8hrs a week. The plan […]
Get Your Mojo Working
Losing your motivation mid-way through the cycling season is apparently quite a common thing. Despite starting out the year with the best intentions, around this time of year it can all go pear shaped. It’s the cycling equivalent of joining the gym in January full of New Year’s resolutions and being a couch potato again […]
How To Pedal Like a Pro by Paddy Doran
Paddy Doran, High performance cycling coach and tutor. Trainer to multiple winner of Ras Tailteann, Ras Mumhan, Tour of Ulster, International and professional riders. When you look at the Tour de France or other great bike races do you notice how smoothly the riders pedal? Most of the great cyclists have the ability to spin the pedals at […]
Achieve Your Cycling Goals With Coach Paddy Doran
Paddy Doran is a level 3 cycling Ireland coach and Level 2 Coach tutor. A former Cycling Ireland Coach of the year and Coaching Ireland Tutor of the year. Recently he was head coach of the very successful Cycling Ireland High performance development coaching programme. He has recently produced an excellent booklet, Introduction To […]