Ciarán Power Training Day

Marble City Cyclers recently held a one-day coaching clinic on Saturday 26th February for club members with ex-professional racer Ciaran Power from Waterford.  Ciaran raced professionally in Europe and the US for many years and also represented Ireland in the 2000 and 2004 Olympics.  He is also a 2-time winner of the FBD Milk Ras.  He spent the day with the club, starting with a 75km group ride through the south of the County. 

The group looking fresh before being put through their paces out on the road with Ciaran.

While out on the road, Ciaran was able to observe riders style and technique and provide feedback on how to improve.  He then introduced club members to concepts such as power training where big gears are used to climb, as a way of building leg strength and VO₂ Max training where riders sprint flat out off the front of the bunch alone for a short interval.  This is designed to increase stamina. 

After a lunch at Hotel Kilkenny, the group convened at the Irish Wheelchair Association building for a classroom session where Ciaran gave advice to club members on how to develop a training programme and how to prepare for events.  He also spoke at length about nutrition and explained what foods to avoid.  He gave an inside tip about the success of the all conquering British Olympic Cycling Team at Beijing 2008: it was down to their diet of milk and bananas!  The club were delighted to have the benefit of Ciaran’s knowledge and advice and are now looking forward to improving weekend club spins by incorporating power training and VO₂ Max sessions.