If you were very tired during a race, How could you recover if you are under pressure?  David
David, When you are racing and the pressure is on you have really no control how hard you try. The only thing you can do is make sure you are on the sheltered side of the rider in front of you so you are getting the maximum drag and not sitting out in the wind. Stay in the first six to ten riders as it is always harder down the back of the bunch especially coming out of corners or approaching a hill. Regards - Philip Cassidy

Hi Phillip. Just like to start by saying, well done in the tour of the North, I rode it too and you're a demon. That was my first time doing a stage race and I found it very tough indeed. This is my first year at Road racing (but I've raced mountain bikes for 3 years and continue to do so. I am a first year senior and I was just wondering how you recover so quickly after a race like that. I admit that I did overdo things after the tour, (Racing a club race on the Wednesday night) but I am definitely feeling it now. I feel really lethargic, with very little power left in me. What should I do? Can I afford to miss training at this stage in the season? Thanks very much, and good luck with the rest of 2000 (as if you'll need it). Tim
Tim, It depends on how fit you are or how deep into your reserves you had to go in the race. It was a mistake to race straight after the tour unless you were in super form. I recover by getting to bed early and taking some time off the bike. For the tree or four days after the tour I would go to be at 8.30-9.00pm. If you are still feeling the effects take a week off the bike completely and get maximum rest. Make sure you keep your fluid intake up and get plenty of carbohydrates and protein into you.  Regards - Philip Cassidy

How's it going Phil, Do you have any tips for dealing with lower back pains (muscle) occurring while on the bike. Is it anything to do with bike position? I've tried a lot of stretching to no avail. The pain is not severe, just annoying, have to continually get out of the saddle to stretch the lower back. Had any experience of this problem? Regards Gearoid
Gearoid,  Yes I had a problem similar to your a couple of years ago. It was partly due to my position as my stem was too long, and I also had it to low. Look at these things first, and make sure you are not sitting too high. If you want to call into Cycle-Ways some day Brian or I will have a look at your position for you. After that I would recommend a good masseur to work on your back to help you get back to normal. Regards - Philip Cassidy

Hi Phil. Even though I am only a leisure cyclist, I would like to improve both my speed and stamina. At present I cycle to work (4 miles each way) two to three times a week which takes me between 12 and 15 minutes allowing for traffic light stops etc. Occasionally I take a longer route home varying between 8-16 miles. Is there any advice that you can offer me?  Regards, Donal Murray
Donal, You are one of the lucky one's that can ride to work so make the most of it. Start by riding to work every day and make a point of taking the long way home on Tuesdays and Thursdays. On these days do 20-30 miles and then on Saturday or Sunday try and get a 40-60 mile spin in and take the other day off. You can increase these distances if you wish, but be careful not to over do it. Be sure to keep an eye on your diet at the same time and drink at least 2 litres of water a day. Regards - Philip Cassidy

Phil I was just wondering did you ever try carbo-loading and did it work. Also is it possible you can get to much sleep before a race, and if your using a turbo trainer should you spin little gears or push higher ones and how long should you use a trainer for.
Nicky, Sorry for the delay in getting back to you. Yes I carbo load for two days before an event. You can not get too much sleep when you are training and racing hard as it is your best means of recovery. I would say use a gear on the turbo that helps you get your heart rate up as on the road, and no not stay on them to long. Make sure you drink plenty of fluids as you will sweet a lot more during your spin. Regards - Philip Cassidy

Hello Phil! I have only one question on a topic that's bothered me ever since I started the sport: "Why do cyclists shave their legs???", now the old," in case of crash" line doesn't really help as footballers are always being cut on their legs yet have hair!! Massages can be done if there is hair so that's not acceptable either!!! Phil, please give me the answer which will keep horrified friends, girls, Joe public from shrieking in horror!!! thanks and good luck in the Rás (as if you needed it!!!)-joshF.
Josh, It has taken me two weeks to think of an alternative answer, but I just can not think of one "Sorry" Regards - Philip Cassidy

Hi Philip firstly congrats on your success this season and hopefully another RAS in the bag My question is on a 100mile training spin what would you recommend as regards fluid/food intake during and on finishing the ride Thanking you Dominic
Dominic, I take two large bottles of carbohydrate drink (there a loads of different brand available) during a spin of this distance and maybe stop and get a refill of water at some point depending on the weather conditions. Sometimes I eat a carbo bar, but not very often. After training I eat a Carbo bar and drink plenty of water with my normal lunch. It is important to eat carbohydrates and protein within 20 minutes of finishing you training or race as this is when your system most needs it to recover.  Regards - Philip Cassidy

Hi Phil, I have given up the bunch 6 years ago to start setting up my own business. I thought that my days on the bike were over but due to booming business and expansion it may be possible for me to return to the bunch. I have always kept up leisure cycling in the summertime. I am only 23 and have always thought that in 10 years time I will curse myself for never getting back. How would you advise me to get fit enough to begin racing again in July?? maybe in the park gallops during the summer? Do you think that weeks spent at camps like Stephen Roche's in Majorca are a waste of time and money?  Thanks in advance and good luck in the RAS. - Keith.
Hi Keith,  You should have a go as you are still so young and have your best years ahead of you. Get started with your weekly training plan. You need to build up staring with 30-50mls spins average 17.5-19mph on rolling roads 2-3 days a week (stay away from sever hills or mountains until you are fit). Increase the distances and effort slowly over the next 6 weeks to a max of 60-90 miles one day and 50-70 the other days. The park races are good, but can be very hard to start back racing in. Regarding training camps I spent a week in Stephen Roche's camp last October with my family and some friends and had a fantastic time. I would go again rather than take a normal holiday. From a training point of view I prefer to train pre season in the Irish weather as that is what I am going to have to race in. I think the best time to go is April/May to get the best out of it.  Regards - Philip Cassidy

First of all I must congratulate you on your season so far and wish you the best of luck in the RAS next month. I retired from competition over six years ago but kept doing training rides of about 80-100mls a week to then to keep myself fit. I now want to start racing again starting with the park races next month to try and build up speed. I currently do shift work which allows to me to have three days off every week, and I wanted advice on how to make the best of those days when training for races.  Gerry.
Hi Gerry, If you have been cycling all the time it will make it much easier to get back into the racing, but remember it is always hard to start back in the middle of the season as lads racing all year are much fitter than at the start of the year. However you should have a go, but don't expect to much for the first few weeks. If you had a choice of your three days off they would be Tuesday, Thursday and Sunday. Tuesday for your long hard day 60-90mls. Thursday 50-70mls steady and Sunday to race. If it is possible to get out for even half an hour on the days you work it would be a big help.  Take at least one day off every two weeks.  Regards - Philip Cassidy

Philip, I just have one question for you, I was just wondering is it possible for a guy who wouldn't be making Irish teams as a junior to become a top rider here (in Ireland)? Did you ever ride on an Irish team as a junior. Also is there any specific training you could suggest in order to make my attacks more effective instead of always having two or three guys come with me? 
Answer,  My first International selection was in 1981. I was 19 and a 2nd year senior. As I said I never won anything until my last months as a junior. The best training is to keep working hard in the races as this will improve you in time. Do not put too much importance on wining at the moment as it is more important to learn how to race as a junior. These years will be a huge help when turn senior.  Regards - Philip Cassidy

Hi Philip,  I've recently joined a club that will allow me to compete in club road races (summer league), I currently race mountain bikes at sport level and my next step on the ambition ladder is to road race. I get out on my MTB about twice a week on 10 mile rides and two road spins of about 25-35 miles. I eat a good low fat diet, do cross training in the form of tae kwon do (unfortunately on club training days!), what advice can you offer to help me on the road to improvement / success?  Thanks, Dave
Dave,  You must be quit fit as it is to be in the mountain bike races. I think if you want to improve you need to concentrate on one sport or the other for a year or so and see how you get on. Your cross training is very good in the winter months, but once the racing starts you need to concentrate on the bike more.  Regards - Philip Cassidy