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!

A Thank You

End of season acknowledgements

As a request from the clubs Chairman I was asked to say a few words after collecting my awards from this seasons accomplishments.

Firstly a thanks to the chaps at Glendene CC for their support. Colin has been a terrific mentor for me and has helped me at every chance, making sure I reached and achieved my full potential at such an early stage. I am hugely grateful for all his help this year and will not forget the passion, effort and dedication he has donated.

Another from the Glendene is John Woyton. He might not realise but he has had a huge influence on my motivation and dedication to training. He knows my goals and how dedicated I am to achieving them. He has been there as a friend to talk too, a role model for life and a fairly decent training partner.

The guys I raced with have been fantastic in teaching me the laws and unwritten rules of cycle racing. From teaching me when the right time to attack to wearing the correct clothing and correct length of socks. Its has been a thrilling year, so thanks guys.

My parents and family have put up with a lot this year. I mean a huge amount. Driving me to races, helping me with mechanics, training, eating and most other general day to day routines. I mean I can look after myself but they like to be involved. I am hugely grateful again for all that they have done for me this year and hope they realise that it is not over yet. My Dad has this way of firing me up for races, I think he does it intentionally but he gets proper flustered before a race and always causes a row with me before a race. It does my bloody head in but I soak it up, make like I'm ignoring what he is bleating on about and use the anger in the race as fuel and an outlet. I mean I don't start rows with other racers but normally hack about with assertion. My poor ol' mum has to put up with it but she loves it when I'm going well and sees all that hard work I put in pay off so I shall keep going.

My job is awesome. I love training people as much as I love to train myself. I work at a fantastic gym called Fungi Fitness in Rayleigh and has the perfect facilities for me to use. My employer, Chris Leeman is an International Ironman Triathlete and knows what it takes to be and compete at the highest of levels, and therefore allows me to have the time off when I need it. The customers always seem extremely interested in my endeavours and think they find it motivating in a way too. Everyone down there from colleagues to customers all help me in way that they may not realise. Its uplifting and makes me feel proud. So for everyone at Fungi Fitness, thank you all for your support.

Last and no means least, to Paula.

I am fully aware of the selfishness that is required for me to achieve my goal. She has been an absolute rock for me, has always provided me with support and motivation. I owe a huge amount to her. On those typical British days when it has been utterly crap, Paula has been there with the text message saying, 'man up', 'you chose to do this' and 'its character building'. Three sayings that repeat in my mind when I'm soaked to the bone, or riding through the depths of hell. She means the world to me.

I am not going to lie, I am extremely proud and have lost all modisty from winning a lot trophies this year. But I dedicate all my wins to the people I have mentioned in this post, so thank you all folks.

New Team and first training camp of the year.

Now the ball is rolling again, with no signs of stopping :)

Training throughout the winter has been going well. I have been given a target weight to get ti and was already there right before the new year started, brand new!! So why not endulge in the christmas festivities, would  have been to rude no too!!!

With two training camps booked up, the first in the beginning of January and the second in the middle of February, this gave me good opportunities to gel with my new team mates and get back to riding in fast, confident groups again.

The guys im racing with next year are great. Good quality group of chaps that are all just as eager to race and succeed as much as I am. We all had a fantastic time out in Lanzarote and gelled really well. 27.5 hours of training was a much needed and also welcomed kick up the arse to turn us into 'jongens' (Strong rider)

However leading up to the flight home I started to feel a bit pitted. The same as everyone else, but paired with a little bit of a sore throat it proved to be a sign for what was to come.
Basically I got the flu, and the way home was dreadful, probably one of the worst experiences flying I have ever had and dont wish to in the near and distant future. Slowly recovering now as I type it now backed off a bit to leave me with a nasty throat infection. Brillaint!!

We should be getting our bikes and kit soon so stay updated for pics.

Again we are all entirely grateful that a guy like Eric and the members of his staff at Richardsons in leigh on sea can help us out for this season.

Anyway, hope everyone had a fantastic Christmas and New Years.



Cheerio!!

Updates

So I hoping to update this as often as i can. But to be honest at the moment all i am doing is just poodle'in along getting the legs spinning again.
Did a nice three and a bit hours today with the Glendene. With a nice stop at the infamous Blue Egg at Great Bardfield, until one of my so called friends tipped a wee sachet of sugar down my neck, which went straight under the base layer into my shorts, bastard! Give him credit tho for the precision of the 'tip'. Image can be found on @JohnWoyton on Twitter. ;)

   Now for some home made pizza for tea.
Have a great weekend all!!
Cheerio

And so the pedals start to turn again

After a relaxing weekend trip to Gent with some guys from the club, tackling the Bergs which to add, I LOVED!! It is nice to ride my bike without much effort.

Before I went out there I was offered a ride for the Professional Amateur team which was called Twenty3C Focus run by Andy Lyons. After some thought, which looking back now was to long to be honest I accepted his offer. The team next year has got a different sponsor, a local bike shop to me in Leigh on Sea, Richardson Cycles. The team next year will be called Richardson-Trek Cycle Race Team.

This is a big step forward for me and my ambition to become a professional. I will be immersed with more riders all of which have very good experience and strengths that I hope will rub off on one and other.

Further another break in Belgium and week off back in the UK I have started my training for the 2014 season. All seems to be going great. Gym training is going great and getting stronger with every session.

All is going well! :D