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Philip Cassidy
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Dear
Phil, I was wondering if you could help me with my
questions at the moment I am studying for my leaving cert
exams and I am finding it very hard to get out training I soon
going to stop racing and concentrate on my studies but I will
still be able to get the occasional spin in but not as much as
I would like to however this cannot be helped. anyway I was
thinking after about racing abroad to bring up my standard for
races in august could you advise me on the best way to go
about finding a team and on my preparation after the exams. should
I start back like winter training. Thanks a lot.- Enda
Enda, Don't worry about taking a
couple of months out for your studies. If you can even get an
hour on the bike a couple of days a week and look after your
diet you will be fine after your exams. It is difficult to
find teams abroad at this stage in the season anyway you can
improve you standard here gust as easy by training correctly
and racing hard. You should weight until you are winning on a
regular basis here and then go and see how you go.
Regards - Philip Cassidy
Dear Phil,
I am a second year junior and am writing to you in the hope of
some race winning tips. I am a good rider on rolling/"up
an down" courses but am limited in a sprint and I find
myself ending up week after week in the placings but hardly
ever in the number one spot. My only tactic at the moment is
attack attack attack!. Could you suggest something else that
might work. I was also wondering if you have any tips on how
to read a race as I often end up going with the wrong break
and end up hanging on for grim death for the last ten miles or
so. Yours Philip Ahern Duhallow Wheelers.
Philip, Keep doing what you are
doing as it will make you a better rider when you go into the
senior ranks. The only thing I would say is in the bigger
races hold back a bit watch the stronger rider and move with
them, and make your big effort closer to the finish (in the
last 10mls.) Practice your sprint out training it is so
important. I could not and still can not sprint as a result I
only won one race as a junior. Regards - Philip Cassidy
Hi Phil, I
recently changed employment which requires me to work shift
(days & nights) and includes having to work every second
weekend. As a normal human being I don't have any problems
coping with doing the nights. Do you think it is possible to
race competitively under these circumstances, if so what
advice could you give me. Also, from your many years
experience do you know in your knowledge of any rider who did
race successfully from doing shift work. Regards,
Stephen Byrne, Dublin Wheelers CC
Stephen, Yes of course you can
be very successful under these conditions. The first two
riders who come to mind how rode while doing shift work are my
business partner Brian Connaughton who won the 1969 RAS while
working shift and nights as a Garda and spent all day on his
feet on the beat. The other was Bill Kerr who won the 1980
RAS, 1981 Tour of Ireland and represented Ireland in the 1980
Moscow Olympics while working shift in a factory. So get your
self organized with a routine and the sky's the limit.
Regards Philip Cassidy
Dear Cass, I am a former
racing cyclist who retired in 1994. I am currently cycling 3 miles to work and
three miles home every day, I also go to the gym twice a week to check myself
out in the mirrors. My aim is to break the 10 mile time trial record
before the end of the season. Do you think this is unrealistic? If
not, can you suggest an interval training programme which I could incorporate
into my 6 miles commuting every day. I normally get a rest at the traffic lights
if they are red. Cormac McCann
Hi Cormac, Great to here from you. I know what you are
capable off (as I spent most of '86-'88 swinging out of your back wheel) and I
think you should definitely have a go, but I think you will have to take the
long way home once or twice a week. However believe me it is worth it. The only
interval you will need is a couple of spins with David. Regards - Philip Cassidy
Do you , or have you
previously used a heart rate monitor in training or racing ? And what are your
opinions on using them and on physiological testing such as is carried out at
Trinity College . Gerard Cromwell
Gerard, I bought my first heart rate monitor two weeks
ago and I have used it twice since then. I have had tests in Trinity and have
found them very useful, but you do need to have them on a regular basis if you
want to work with a heart rate monitor (about every two months or so). I
generally train as to how I feel on a particular day. If I feel good I will
train a little harder, if I'm tired I will train a little easier, but I can see
how a heart rate monitor would be useful if it is used properly. Regards -
Philip Cassidy
Cass, can you please tell me
if you take any vitamin tablets and if so what type ie-multi vits, vit-b etc.I
would also like to know your opinion on creatine and such legal enhancers.
cheers, Paul Fallon
Paul, The only vitamin I take is vitamin C, but I had
a check up before the season started and my blood count was very good. You need
to have a doctor check your blood etc. and he will advise you depending on the
results, But do not experiment on your own as you can easily unbalance your
system. Regarding creatine I used it in 1995 and found it to be a waste of time
and money. It's the only enhancer I have tried other than the usual Maxim, H5,
type products. Thanks for your note on Sunday, Eddie O'Donoghue is a very
fine cyclist and a nice lad as well. I think he does not get enough applause for
the really good rides he has been doing all year. Regards - Philip
Cassidy
I am riding the Tour of the
North this weekend, I am a first year Junior and have won a couple of races this
year but everybody says I am in for one serious run of kicking, Is there any
tips you can give me on how to get through it without losing to much time
everyday !!! Cheers Ryan
Ryan, Do not worry to much about the weekend. If you
have won some races you have to be in reasonable condition. Ride from day to day
and see how it goes. I am also riding. Don't be afraid to come up and ask me any
questions during or before the stages and I will be glad to help (if I'm able to
talk!!!). Regards - Philip Cassidy
Hi Phil well done in the
Stamullen GP, I was wondering what my training should be this week for the Gorey
3 day my usual week would be 40miles Tues. wed and thurs should I do less or
more or shorter at high intensities and should I go out on Friday - Eddy Reddy
Eddie, I would do a 60mile spin on the Tuesday
at a hard steady pace 53x17 average 19-20mph on rolling roads. Do nothing on
Wednesday. Thursday 40-50 miles 42x16 easy. Do nothing on Friday. Make sure you
get plenty of bed rest all this week 9,30 bed time. A start eating plenty of
carbohydrates for the three days before the first stage (carbo drinks are also
very effective). Be sure to drink at least 2 litres of water every day. Regards
and best of luck at the weekend. Regards - Philip Cassidy
Philip, Have
you changed your training as you have gotten older and do you have a full time
job? Greg
Greg, I have worked fulltime for the last 15 years in my own business
CYCLEWAYS bike shop with my business partner (and coach) Brian Connaughton. I do
not do any less training, but I find I have to look after myself better. I also
know my body better so I can go by how I feel an rest rather than train before I
do any damage. It was Brian who worked out my training schedule and advised me
all those years. I think the only reason I was successful last year is because I
did exactly what he told me for the first time. Regards - Philip Cassidy
Philip, I go to bed every night between 9-10pm and train 5
days a week for 1-4hrs on average-14hrs a week. My problem is that I am
constantly tired and I feel very drained. Can you recommend a solution? - cheers
James
James, I had a similar problem some years ago. I found I was dehydrated
and my diet did not include enough carbohydrates. Be sure to rehydrate yourself
well by drinking plenty of water. Do not wait until you are thirsty. Get into
the habit of drinking 1.5 - 2 litres of water a day. Do not be afraid to eat
plenty of the right foods when you are doing this sort of training. If I had
more detail on exactly your 14hrs a week is made up I could maybe help more, but
don't be afraid to take a couple of days completely off the bike to help you
recover. You train 5 days a week does this include racing? Regards -
Philip Cassidy
Hello Phil, In response to your answer to a question
recently Phil I would like to state that races might be shorter nowadays to
accommodate smaller amounts of racing cyclists, these days, that actually work a
thirty nine hour week. You own your own business which allows you to take time
off to train for 120 mile races and more. I would also like to know, that when
you have an urge for these races why you hang your bike up after the RAS ? Good
Luck in the RAS anyway - A Fan
Dear Fan, Yes I have my own business, but I still work 40 hours a week. I
work Saturdays so I can take a Tuesday off. I come in on Thursdays after
training at 12pm, but I work until 8pm and cycle home that evening 12 miles hail
rain or snow in the winter just so I can get in the miles. I also cycle in and
out of work every other day all winter to make sure I am in as good as condition
as possible for the season. In January and February I get 45 - 50 miles on a
Saturday morning.
Regarding hanging my bike up after the RAS. Last year I won the 10 mile champ's
and the Meath G.P. after the Ras. I also participated in the National RR
Champ's. The Tuesday after the champ's I had a very bad fall out training which
set me back. I then decided to help out with the Junior Tour which I will do
again this year. - Regards Philip Cassidy
Phil you are a living legend-ever since you trounced the
rest of the field that memorable Friday last May, you have been an incredible
rider! So what's your secret?! and Guinness and potatoes just won't do this
time!! What do u eat on a day-to-day basis? And how many miles of training do
you clock up during a non-racing week? Is it all cycling or do you train in
other ways? I'm doing the leaving cert. now-so that's the top priority till
June-can you give any tips for my comeback from two years of sitting at my desk?
I know I wont be back till next March but would like to be training as hard as
possible A.S.A.P.-thanks a mill! PJF.
PJF, Hopefully this answers your questions-
Breakfast = Bowl of serial, 3 slices of toast with Jam, Cup of Coffee.
Lunch = Chicken roll, 1 bag of popcorn, 1 apple, 1 orange.
Dinner = Whatever Anita has set on the table when I get home (No chips, fatty
foods or desserts) I never eat between meals where possible.
Training Pre season January 250 - 300 miles a week including riding to work.
February 300 -350 miles inclusive. I do nothing other than cycling. Last year I
tried doing some gym work, but found it boring.
Your comeback Try and ride you bike even if it is only half an hour a day it
will make all the difference when you start back after your leaving cert. If you
do this and start getting two - three days a week in June there is no reason why
you can not start racing in July/August.
Regards Philip Cassidy
Philip, What kind of training should an U16 be doing for
this year? What kind of mileage, How many days a week etc...... David Rawlins
David, I would say an U16 should be doing short regular training spins.
15-25 miles on low gears (42x17-19) 2-3 days a week. If you can't manage this
just do what you can and race at the weekends. The most important thing for U12
- U16 is to enjoy your sport. The experience you gain in these years will make
it much easier when you move up to Junior and Senior ranks.
I started racing when I was 15 and I never won a race until my last race as a
junior three years later. I got dropped in most of the races I rode because I
would attack up the road from the start and use up all my energy in the first
few miles, but I really enjoyed those days. Regards Philip Cassidy
Philip
- I have notice that the some racing cyclists of today, cherish easy races as
their choice to win. It has been said to me that many look on the Tour of Ulster
as a tough race, which is prior at least two weeks to the FBD Milk Ras, except
this year it is 3 weeks after the Tour. What is your views on, 1. Should the
Tour of Ulster should be promoted a pre Ras or as a typical race?. 2. Are the
promotions of Stage Races spread evenly throughout the racing season?. - Patrick
N Clarke Race Director Tour of Ulster
Pat, - I would say that races in Ireland are
generally to short. We all train during the winter to build up to 4 - 5 hours
and then we come along to the racing season and we are only racing for 2.5 - 3
hours. When was the last classic race that was over 100 miles? This problem is
even more evident when we ask riders to out of the country to compete to
International events where they may have to ride stages of 90 - 120 miles.
Regarding The Tour of Ulster, I think this was a massive help to me in 1999 when
I was in my build up to the FBD MILK RAS. Its a very well organized race and is
very competitive. Any home riders who are serious about doing a good ride in the
FBD MILK RAS will have to include it as preparation.
I think in general stage races are promoted to suit the dates available i.e.
bank holiday weekends when riders do not need to take time off work. However it
would make a big difference to the whole season if the FBD MILK RAS could be
promoted later in the year. This would give our part time riders more time to
get themselves in condition to compete over the longer stages. Regards - Philip
Cassidy
Philip,
you’re flying. - This is my first year in competition; I am a Cat 2 rider.
What are the best top 5 tips you can think of to improve my racing performance?
- Tom Fanning
Tom, a lot depends on your present condition,
but I would say the following are the top five for me -
(1) A good training program to suit your situation (Work, School, Collage Etc.)
(2) What you eat is your fuel for racing. So a strict balanced diet is
essential.
(3) You must make sure you get plenty of rest between races and training. My
bedtime is 9.30pm-10.30pm. (9.30pm where possible) every night.
(4) Set yourself realistic goals for the year both short term and long term, and
don't be afraid to set them high.
(5) When you are racing don't be afraid to have a go. Get used to attacking up
the road and making efforts in the races rather than sitting in the bunch all
day. This will improve your fitness and some day that attack will work and your
picture will be all over www.irishcycling.com. Hope you have plenty of success,
Regards - Philip Cassidy
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