Move along now....

Time for a move to Wordpress.

if you've been reading, and still feel like reading;

Here

Is where it'll be at from now on.

The Benefits of Cycling for Long Term Health and Fitness.

I got asked to give an addition to the BikeHub.ie website a while back. I faffed and faffed due to being away, and frankly not knowing what to write about. Should i aim it to be more performance oriented as my interests lie, should it be more general, should i just accuse everyone of being fat and needing a bike to get fitter.

I think i managed to find a common ground, drawing from my own experience of being a fat, unhealthy, angry person and what cycling and exercise did for me in many ways. Somehow i think i made it sound not to much of a rant....but well....one has to rant when you see how fat the country is getting and where it is going to take us in the future.

Hopefully Paul won't rip this to shreds and will at least let it be posted like this....

First draft, probably lots of errors, blah blah blah Mike.

~~~

The Benefits of Cycling for Long Term Health and Fitness.

The impact that cycling can have on a persons long term health and wellness are well known within medical and scientific community. Yet among many it is still seen as an activity for the elite few requiring hours of dedication. For many during the 70's and 80's names such as Kelly, Roche and Elliot followed the peak of cycling interest for many households in Ireland. Cycling was a popular sport and for many still the only manner of transport.

Bicycles bought and ridden with so much love now remain rusting in a shed unused, unloved and unridden. We forgot what was amazing about cycling, we left it behind, and moved into the modern transportation age. We left the bike at home and we drove, rode the bus, or DARTed to work. We became apathetic.

Every year more people are diagnosed with conditions such as obesity, type 2 diabetes (adult onset diabetes), and atherosclerosis. All of these conditions are directly related to living a sedate, inactive, lifestyle and sadly our country is following a similar trend to the United States ten years ago. Current medical guidelines from the ACSM for exercise advocate the following as minimum as targets for exercise, yet how many of us actually reach them:

Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

One of the defining moments for me that brought a realisation of the long term health of cycling was while training in the Alps 2 summers ago. Half way thorough a long training cycle, with the Col de la Madaline as the main climb for the day, we'd just reached the summit and were waiting for the rest of the group. A man in his early 60's rode towards us on a touring bike with panniers full of food. We got chatting to him and discovered that every day he rode over the Col, 1993 meters high, every day to a village on the far side, bought his bread, and rode home. On asking 'why?' in confused tones, the reply 'Bien sur, pourquoi pas?' - 'Sure, why not?'

To advocate anyone going from zero to hero and cycling such vertical distances every day from no training would be foolish, and unreasonable. However a little reassessment of what is possible day to day to meet the MINIMUM requirements for exercise would allow for an improvement in your life as you age. With cycling as a non impact sport it is one of the easiest sports to undertake. You have an initial investment for sure, but you are free from gym fee's, free from a singular location to be allowed to exercise, and free to exercise when you want.

• Honestly ask yourself.

  • Do I meet the minimum requirements for exercise?

  • Why do I not make these requirements?

  • What can I do to meet them?

• Look at where you work.

  • Can you shower when you get in?

  • Can you leave clothes in to change into?

  • Can I ride into work?

• Assess the time requirements.

  • Is it faster to ride in, or sit in traffic for an hour?

  • Can I ride with my family or partner?

• Assess the benefits.

  • How much will you save on petrol or public transport?

  • Will you be calmer after riding in, or sitting in traffic staring at the learner driver stalling at every light on the way into work?

  • What opportunities could this open for me?

    ~~~

Gregory May, B. Sc: Greg is a post graduate research student in the Department of Health and Human Performance in Dublin City University and a member of the Applied Sports Performance Research Group. His primary area of research deals with understanding the factors that effect energy expenditure in different activities. As a member of the CLARITY: Centre for Sensor Web Technologies he is able to investigate aspects of real world cycling with novel technologies not previously available to coaches, athletes or scientists outside of a laboratory setting. In addition to a diverse coaching background in cycling, triathlon and other sports he is also a competitive mountain biker and triathlete. Someday he hopes to finish his Ph.D. but cycling keeps getting in the way.

Lanza Training Camp Recap

Ok it's been a while since the camp. Body has sucked up the workload and I'm well back into my 'routine' of training, aka getting it in where i can. No excuses for feeling tired, but I always manage to find them somewhere.

The camp was excellent. I didn't realise that it was going to be of so much of a benefit to train with triathlete again, ride and run hard, and get more swimming in a week than i did in the 3 months prior.

The week took the normal tone of;

Wake up, eat, get changed into kit, do exercise, get changed, eat, get changed, exercise, get changed, shower, eat, sleep.

Somewhat monotonous, but at the same time easy to focus on what needed to be done, do it, enjoy it, eat, and recover. Nothing else. It was nice to unplug, back off and just get on with it.

Was a pretty heavy week training load wise. Over 28 hours in total in the 7 days on the island. Broke down as the follows:

1. Cycling: 17.5 hours
2. Running: 3 hours
3. Swimming: 7 hours

Within each of these we had some key sessions, and i had a session or two of my own that i treated key within the bike session. Highlights for the week were definitely the IM ride on the bike route ride, the triathlon that turned into an aquathon due to the wind(I HATE aquathons), and the hill rep session with Nick on the last day.

Overall we got huge volume in and some huge intensity on some days, i pussied out of a few sessions, namly the half marathon in the storm (well done Pauline) and TBH i think it was worth the trip. Already planning next years return to the song of my dreams:

ACSM 2011

Just got word i have an oral presentation at ACSM in Denver this summer:

Abstract Submitted:

An Analysis of the Impact of Acute Sleep Deprivation on Repeat Cycling Time Trial Performance

Author Block Gregory C. May, Paula A. Fitzpatrick, Sarah Jane Cullen, Lauren Kelly, Anna O'Hagan, Giles D. Warrington, FACSM. Dublin City University, Dublin, Ireland.

Email: gregory.c.may@gmail.com

Abstract:

Ultra-endurance cycling events, such as the Race Around Ireland (RAI), involve performing periods of intermittent high intensity cycling for extended durations. The ability to maintain a consistently high mean power output whilst in a sleep deprived state is a critical factor in optimising performance. Purpose: To evaluate the effects of acute sleep deprivation, over 24 hours, on a repeat cycling time trial performance. Methods: Six trained male cyclists (mean ± SD: age 33 ± 4 years; height 1.82 ± 0.03 m; mass 79.3 ± 8 kg) were tested on 3 occasions; each testing bout was separated by 7 days, within a 21 day period. During the first test, subjects performed a maximal incremental test on an electromagnetically braked cycle ergometer. Following a standardised recovery period, each subject then completed a baseline 20 minute self-paced maximal performance test (MPT). The subjects subsequently returned on two further occasions to perform two 24 hour trials. During the course of each 24 hour trial the subjects performed a total of 4 MPT's at set time points in either a sleep deprived (SDep) and or sleep normal (SNorm) state using a randomised crossover design. The MPT’s were undertaken at 0 (T1); 8 (T2); 17 (T3); and 24 hours (T4). During the SDep trial subjects accrued no sleep, while during the SNorm trial they were allocated an 8 hour sleep period between T2 and T3. Results: SNorm resulted in a mean sleep duration of 365 ± 38 minutes. No significant differences were found across baseline trials for each of the 3 tests or for the mean cumulative distance covered over the 4 MPT’s (T1-T4) for SDep compared to SNorm. Further analysis of the data revealed a significant decrease in the total distance covered during the MPT at T3 when compared with T2 (13331m ± 1139m vs. 13867m ± 1234m, p<0.05)>

This work is supported by Science Foundation Ireland under grant 07/CE/I1147

Must work on my ranting voice....

Week in Lanza

Back to the real world with a massive CRASH.

Had a great week training in Lanzarote with the Manchester Triathlon Club. Clocked up some amazing hours between bike, run and, swim.

Have to catch up on real world work before i can stick up stats. But to say i've put a block in is an understatement.

28hours in 6 days....oh yes

Irish Cyclocross National Championships

So long 2010, roll on 2011. national championships were yesterday, and a major focus for me all season.

Not the greatest turnout with the defending champion not turning up for reasons known to some of us, an injury for others. Got a nice gridding spot on the 3rd row on the outside and the UCI commissar refused to let anyone slot into missing spaces so the grid was safe for the first few corners.

Tough course with most of the corners either sheet ice, mud over ice, or leaves over ice. All in all a very fast course, but one that could drop you at any stage. Frist lap saw me on the ground for a brief period not loosing any places though was a benefit, getting gapped to the first 10 was not.

Hard for the first lap, hard for the second lap, see where the gaps were, then ride from there. Ended in a bunch with a lad i knew from many races this season, and another roadie who was incapable of staying upright. 4th lap and i just had to go ride away as i'd nearly been in two crashes because of him so power on and ride off.

Yesterday was all about riding solid, staying on the bike, getting in as third rider for the club, getting the team prize. Nothing else. That was all that mattered to me. Ride smart, ride strong, don't get a mechanical.

55mins later we crossed the finish line. Team prize secured, personal goal of top 15 finish attained (14th overall, 12th senior). Season over. Standing on a podium is something ive not done in a few years, and man it felt good.

Also beards make you faster. FACT.

Big thanks to the guys from BikeHub in Howth for pitting for me, Dave and Paul. Bikehub sorted me with a bike for this seasons racing at a great price and have fixed it a few times after ive ruined it. Real help when it comes to not having to think about my kit.

Twas The Night Before Cross Nats

Twas The Night Before Cross Nats,

Not a rider was stirring, except in one house;

The skinsuit was hung by the chimney with care,

In hopes that cold weather soon would be there;

The tubs were nestled all snug on their rims,

While visions of mud rut danced in their heads;

And mamma in her 'kerchief, and I in my lid,

Had just settled down for a long summers kip,

When out on the lawn there arose such a clatter,

I sprang from the bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen rain

Gave the lustre of mid-day to objects below,

When, what to my wondering eyes should appear,

But a miniature rider, and 9 massive gears,

With a little old driver, so lively and quick,

I knew in a moment it must be St. Slick.

More rapid than Sven his coursers they came,

And he whistled, and shouted, and called them by name;

"Now, Seymour! now, Ryan! now, McCall and Campbell!

On, Convil ! on Newman! on, McDonald and Ahern!

To the top of the steps! to the top of the hill!

Now dash away! dash away! dash away all!"

As wet muds that before the wild hurricane fly,

When they meet with an obstacle, mount to the sky,

So up to the house-top the coursers they flew,

With the bike full of carbon, and St. Slick too.

And then, in a twinkling, I heard on the roof

The prancing and posing of each little hoof.*

As I drew in my head, and was turning around,

Down the chimney St. Slick came with a bound.

He was dressed all in lycra , from his head to his foot,

And his clothes were all tarnished with blood dirt and muck;

A bundle of tubs he had flung on his back,

And he looked like a peddler just opening his pack.

His eyes -- how they twinkled! his dimples how merry!

His cheeks were so gaunt, his nose like a cherry!

His droll little mouth was drawn up like a bow,

And the stubble on his chin was as cool as the snow;

The stump of a Torq bar he held tight in his teeth,

And the smell it encircled his head like a wreath;

He had a broad face and a little round belly,

That shook, when he laughed like a bowlful of jelly.

He was skinny and ripper , a right jolly old elf,

And I laughed when I saw him, in spite of myself;

A wink of his eye and a twist of his head,

Soon gave me to know I had nothing to dread;

He spoke not a word, but went straight to his work,

And filled all the kit bags ; then turned with a jerk,

And laying his finger aside of his nose,

And giving a nod, up the chimney he rose;

He sprang to his bike, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ere he drove out of sight,

"No Sherlock, no Ferguson, we're in for a fight!"


*you try find something that rhymes with hoof....good luck tomorrow all

Specialised Crux Review

First off i have to give a HUGE thanks to the guys at BikeHub in Howth. They have been a huge help to me this year after i smashed up my bike a few times this season. Paul sorted me with some great racing kit bike wise this year and i cannot recommend the shop enough. They keep buying me coffee and lunch too...

Earlier in the season I realised it was getting to double bike time. I've managed to race 3 seasons on only one bike, but was starting to get to the point where i was crashing out enough to warrant having a spare. That and some of the other kids are at it now as well ;)

Spent weeks searching the net, as you do, and pretty much decided on the Crux. Fills all the blanks about weight, fit, and colour. It was also a pretty damn close match for my UJC which I've ridden the past 2 seasons on.

Changes from stock were pretty simple; Ultegra rear mech, and a set of Frogleg canti's. (Didn't get on with the Avid brakes, and getting carbon pads for less than 45 Euro was near impossible). The Zipps and tubs were my own...more on tyre choices for the year later.

Pro's:

• Internal cables on a cross bike. What more can i say. Makes it easier to shoulder, keeps the gunk out, and makes the bike look much much better.
• Fork, its so stiff. No flex, no straying off line. Stick it where you want and it goes there. Braver than me.
• Chainstay clearance is much much MUCH better for my heals than the last two bikes ive had. Probably not going to need to constantly apply helitape.
• Looks like a carbon frame :) The amount of people who have done a double take when they realise its not..priceless.

Con's:

• When i was looking at the bike the first time i noticed the open end to the tubing on the downtube. OK..water does not tend to go to much upwards into the tube..but...when you are washing the bike and water gets into the tube it can flow down towards the headtube, where it then flows into the toptube...and wont come out. Pain in the ass.
• Fork break brace thingy. Pretty much makes it impossible to carry with your arm across the headtube...as i do. So either i learn to carry under the downtube or i deal with the bruises on my forearms for the near future.
• Brakes, the stock Avid brakes are terrible. No modulation, but lots of power...so kinda ok..but impossible to get carbon brake pads for in Ireland. So pointless. Swapped them out for Froglegs.

Would I advise someone to buy one? Yes. Would i buy one as a second bike for next season? Yes.

Christmas & BikePure GP 2

Being over in Bradford for the National Trophy meant i missed the first instalment of this race. Based on how i rode that weekend it probably would have gone pear-shaped anyway so no issue.

The week before was the happy festive eating period and a time of busyness getting things done before the college closed. But the snow of the weeks leading into it left me with more time than usual as most parties were cancelled, people couldn't get about, and in general the country slowed down. Honeslty it was the nicest lead into Christmas i can remember.

Training was minimal on the bike as it was pretty hairy most days, the turbo got some use, but i got out for a few longer rides on the MTB with lads from Team WORC. All in all a bit less intensity, but a good bit of a base prep to ward off the beer and cheer that was going to follow.

Pauline finally managed to get over to Ireland after taking 4 trains, a bus, ferry, and a bus so i could drive her home over the mental roads. Honestly it was great to just get away from Dublin for the whole of Christmas. I'm not one for it, or the historical BS that has come with it in my life and it was a fresh blast of air akin to all this Vit D that I've been taking when dealing with issues.

After braving the frozen lake and roads we had to head home to Dublin to catch yet another ferry to the UK. On the way it was decided that i was racing as the roads were clear and everyone was going to be there. Awesome elite field with pretty much the entire club turning up. So at least the racing was going to be fast.

Sub 5minute lap was on the cards, plan was to hammer it, see what happens, but not fall over for a change. Was happy with the outcome of the race, even though the field was small, 9th, muddy, tired. What more could you ask for TBH. had some good racing with Andy and Philip until I dropped the bike and lost a place to Andy. Starts are still weak though. going to have to get the aggression I had in Lurgan back. Think that fall did more to me than hurt my elbow.