Off the Bike Training

Strength Training, Stretching, Massage and Yoga

From past injuries I have found that these extra aspects of my training have helped me beyond measure and would fully recommend doing the same

The Strength training has helped improve power and muscular balance within my legs. Going through different blocks from Hypertrophy, Power to Endurance it has helped with injury prevention and improved efficiency. Squatting, Deadlifts, Step ups, Box jumps, Pistol Squats, Romanian Deadlifts, Leg extensions are the only weight training exercises I do religiously to help maintain good condition in my legs. I also work on core stability to help with power production and form on the bike. Planks, Side planks, straight arm planks, twists and reverse planks are also an important part to my training. 

Stretching and Yoga are also essential sessions I use to help relax and recover from hard gym and bike specific sessions. It is non impact helps me recover and the low intensity helps relax and unwind from the stresses of training. I try to get at least 3-4 sessions a week in, focusing on stretching only. They only take about 15-20 minutes but its a massive necessity to help with recovery.

Massage. As a cyclist massage is always going to be a predominant factor in making sure you feel fresh and injury free throughout the season. As cycling is a highly repetitive sport, overuse injuries are 'up there' with the most common injury. There are foam rollers, ice baths, compression wear, all sorts out there to help with recovery but nothing I feel comes close to good session with a sports therapist. I am fortunate to have a sister trained in sports therapy and very close friend also trained in sports therapy.  These two work hand in hand making sure I do not get an repercussions from previous overuse injuries that I have unfortunately had before. Pedal Heaven RT also have a great therapist on board this year with Jeanine from Square One Clinic. https://twitter.com/SquareOneClinic?lang=en-gb

https://www.facebook.com/Unique-Massage-1551454988475224/?fref=ts

https://www.facebook.com/Whittyssporttherapy/?fref=ts

 



Wishing everyone a Happy and successful New Year
#PedalThosePedals
#LTGTR

As Promised...Good news ;)

So now I can finally say, I am. A Professional cyclist.

I can now proudly announce today with a body full of emotion, motivation and self belief, that I have signed for the new UCI Continental cycling team that is Pedal Heaven RT. http://pedalheavenrt.co.uk/

Having signed the contract a few weeks back now, it has taken until now to feel the huge relief to say I have achieved quiet possibly my biggest lifetime goal. To date.

The same people I thanked in one of my older previous posts are still a huge influence in my success and journey. And now there are more fantastic supportive guys that I owe a debt.

My Team managers at Richardsons Trek RT have been fantastic in their teachings throughout the last two years. With their experience in racing they have taught me how to ride a race using my brain. They have helped train me to become the athlete I am today and have got me to the position I am now. Without these guys I wouldn't have learnt how to read a race, the times to attack, the times to rest, times to dig in. The huge shouts of encouragement from the side lines in the biggest races I raced this year helped an incomprehensible amount. The Jupiter Nocturne, the Tour Series Croydon Round, National Time Trial Championships. Those shouts will stay with me for as long as I race. Thanks Andy. Thanks Dean.

Croydon Tour Series

My Team mates this year have all been through the same highs and lows as I have. Although not always at the same time, we have all been there to help each other out and that's what I am truly grateful for. We all have a dream to succeed and win races and we all have sacrificed ourselves in some way shape or form so that our team succeeds as one. Thanks Lads. Its been a real pleasure.

Jupiter Nocturne (L-R Simon Alexander, George Wood, Me, Luke Ryan and Kieran Brady)

Cycling Friends
Along my training rides and races I have met some fantastic people and formed wonderful friendships. They have witnessed my journey from an outside perspective and I really hope I have made a positive influence in the pedalling world.




lads lads lads and cake







Long over due update. I would say a fairly successful season

Second season with Richardsons-Trek went under way in fairly decent form even though the tendinitis in the knee came back through a lack of rest, slight neglect in maintenance with gym work and dodging the foam rolling, But thanks to my Sister Zoe at Unique Sports Therapy and Kristian Whitmarsh at Whitty's Sport Therapy they helped me get back on track is super quick time.

I wont go on about how well my races went into huge detail but I am very happy with how its finished. Again I have had fantastic support from all aspect of the team. The managers, Shop, Sponsors, team mates and friends have all made these season, a season to remember. Not only because of the good results that were achieved but with the trials and tribulations that we had to endure.

Again I didnt get away without crashing this year. This time it was not my fault. No hands in wheels or trying to steer my bike with my feet. It came down to bunch sprint collision. No lasting injuries just a fairly f***** bike. Perfect prep for the National TT and Road Race the following week.

I will mention what I look at as one of my favourite results, the National Time Trial Championships. I had worked really hard on my time trialling this year and focused the majority of my training around this sticking to my training program religiously. It paid off. I placed 5th. The last four riders to start were the only ones to beat my time, all be it by a fair margin with Alex putting nearly 5 minutes into me but, still, I'm elated.

Warming up for a local club 10

Coming into the circuit for the finish at the Champs

This year I also took the first step onto the property ladder and bought our first house. It was so very stressful and frustrating but I am so happy to finally have my own home with my lovely girlfriend Paula. We also got our first living addition to begin our family and that is the lovely Cuba Libre the Working Cocker. He is so mushy. And a right Stunner.

To sum it up this has been a huge year for me, not only in the life of cycle but actually being a grown up and owning a house. 

No more rambling, ill just post a few photos now.

Keep an ear out for some good news in the near future though.....

Alan Rosner Memorial crits, 2nd

London Dynamo 'Summer' Road race, 1st

Chilling with my bro

Ken Wright Eastern Div Championships 1st

Woodbridge Crits 1st

A very teary selfie with sister, her BF Conor, Stuart and Ben at the London Jupiter Nocturne. Stayed in the front group the whole race and finished 10th!