After auditions and fitness tests were conducted with over forty applicants only thirteen were chosen to take part in the project. The following five months consisted of gruelling training in sometimes freezing and stormy conditions over punishing terrain cycling at night as well as day. This was to push them to physical, mental and emotional breakdown.

Only four were finally selected for Ireland’s Navan Avonmore team. This gripping documentary follows the team through their blood, sweat and tears as they attempt to go from complete novice to elite riders with only 6 months training.

A film by Simon Linscheid and Kevin McNamee

Buy Today for only €24.99

BOOST YOUR TEAM’S MENTAL TOUGHNESS

IN JUST 5 PEAK PERFORMANCE SESSIONS

“Discover Proven Mental Training Strategies Guaranteed to Help Your Team Overcome Distractions, Perform Under Pressure, And Enter the Zone Effortlessly”

Good coaches recognise that mental fitness is really important to success for athletes. Great coaches do something about it. They get the help of a peak performance coach.

As a peak performance coach for many top athletes in the world, including World Champion boxers, Olympic athletes, County and National teams and PGA professionals, Alan recognises that the biggest challenge athletes face today is how to overcome distractions and stay focused in competition.

For the last two decades, he has been coaching athletes at all levels – junior to professional – and helping them optimise their physical ability by teaching them the secrets of top performing athletes. Now he has developed an interactive mental training plan that can bring your players to a new level of achievement.

The Focused Team: A Step-by-Step Plan for players to build mental toughness!

The Focused Team training program is ideal for you if you would like to help your athletes, cope better with distractions, increase their confidence and boost their motivation so they perform better in training and competition.

You can decide to do the five session plan over 5 weeks or over 5 months and the sessions can be organised at your facilities using your club house, changing room, or another location of your choice. The sessions are organised at your convenience and last one hour approximately. Sessions are very interactive with practical exercises, with all notes supplied.

The Focused Team training program includes:

 Coach and Management Introduction: Alan will sit down with the coach or manager prior to the start of the peak performance training plan, and discuss what you may feel the players need to improve upon, to create greater success

 The Focused Team Assessment: to quickly test your players’ mental fitness

 Five 1 hour: step-by-step mental training sessions based upon players needs

 Athlete workbooks: jam-packed with exercises to help each athlete easily apply the sessions to both training and competition and apply strategies to boost concentration, motivation, confidence and mental toughness

 24 hour access to your team mental coach: through email, to answer any questions your players may have during the season

For a free consultation call +353 (0) 87 900 8845

Some Testimonials 

“He manages to blend his vast amount of academic knowledge into information that is precise and easy to understand and I would have no hesitation in recommending his approach to mental preparation for either individual or team competition”

PJ Nolan – Former Cycling Ireland President and cycling team manager

“I will always get Alan to work with any team I am coaching. He always manages to get the best out of everyone and is fantastic to work with. His lectures are always informative and interactive.”

Ciaran Conlan – National Athletics coach and trainer of Inter County teams

“A team that is incredibly fit and a team that has tremendous ability, will not win if they are not mentally prepared for the battle.  What I like about Alan is he is very approachable, very knowledgeable and he finds it very easy to relate and very easy to communicate with players.  He simplified the mental end of things and the players could relate to it.  It was no longer a mystical subject.  With us he was very professional and that is the thing that strikes you straight away”.

Paddy Clarke – Inter-County Manager

Do you get disheartened about your eating habits and your weight?

Would you like to eat whatever you want and still lose weight?

Do you find it difficult to say no to second helpings?

Would you like to feel really happy with your body?

Are you unable to lose that last stone?

Are you a late-night snacker?

Then this weight loss program is for you!

If you’re someone who often struggles with emotional eating or difficulties really reading your body and when it’s hungry, you will definitely want to pay attention to this program offered by Alan.

This program works off the underlying premise that by restructuring your thought patterns relating to food, eating, and your body weight, you can overcome the exact habits and patterns that are keeping you from achieving your goal body weight.

Alan offers a program that will help you put behind your food cravings and negative body image and instead focus on the healthiest way to achieve lasting weight loss – natural and healthy eating.

For a FREE consultation or to book a session now

Call +353 (0) 87 900 8845

Where: Energie Fitness Navan

When: 8pm Starting Tuesday and Thursday 4th and 6th October

Unlike other spinning classes these classes are run by a cyclist with cyclists and tri-athletes in mind and are geared at having everyone in top shape come the new year.

Lasting 1 hour, participants are put through a training plan that gets progressively more challenging each week. Workouts include specific techniques to build strength, speed and endurance using climbing repeats, intervals, and flat out spinning. All classes are followed by core strength work which is vital to anyone cycling either as a leisure cyclist or a racer.

Class numbers will be limited so book your places now by emailing alanhearytraining@gmail.com

Alan is also available to do one to one or group road cycling sessions, which can be designed to suit your level.

To book a session phone Alan on 087 900 8845

Spinning classes can be a great way to get in a vigorous workout — burning calories and keeping your muscles in shape — especially during the off-season. But you have to have a high tolerance for exercise bikes and being cooped up inside with a bunch of other sweaty people for this to be a satisfying alternative to the real thing.
Pros

An effective workout
Allows you to train in the offseason
Varied routines keep things fresh
Great for all ability levels

Description

Spinning classes are done in a fitness studio, with various light and music settings to create an energised atmosphere.
Alan guides participants through workout phases. Warm-up, steady uptempo cadences, sprints, climbs, cool-downs, etc.
You control resistance on your bike to make the pedaling as easy or difficult as you choose. Constant adjustment is normal.
All you’ll need is workout clothes, a towel (to wipe your face) and a water bottle.
Spinning bikes have toe clips so you can wear trainers. But many pedals also work with Shimano-style SPD cleats.

To get the most out of your workout, you should frequently monitor your exercise intensity.  This will insure that you are working within you heart rate training zone and, therefore, are getting the most out of each workout.  If you work too hard, you’re likely to injure yourself and, possibly, burn out.  If you’re not working hard enough, you  may get frustrated when you don’t see results over time.

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Monitor Your Exercise Intensity

Take Your Pulse

Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly. Start with zero on the first beat and count for 10 seconds then multiply by six. Always check your pulse frequently throughout your workout to make sure you within your target heart rate zone.

Get a Heart Rate Monitor

Get a heart rate monitor!  It will monitor your heart rate throughout your workout via a transmitter worn around your chest and a watch on your wrist.

Take the Talk Test

You should be able to carry on a conversation during your workout.  If you are breathless, or can’t talk, you’re working too hard!  Slow down.  Also, keep in mind that dizziness and lightheadedness is not a good sign.  If you experience this, you are overexerting yourself and should stop!

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Introduction

Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone subtle physiological effects take place to enhance your fitness. Most books reccommend calculating your maximum heart rate by subtracting your age from 220. For a much more accurate assessment you should hire a personal trainer to help you measure it.

The Energy Efficient or Recovery Zone – 60% to 70%

Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs.

The Aerobic Zone – 70% to 80%

Training in this zone will develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone – 80% to 90%

Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found – sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the athletes worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.

The Red Line Zone 90% to 100%

Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval training and only the very fit are able to train effectively within this zone.