What we do!

At The Athlete Clinic we believe that there is a correct way to train for one’s goal. Be that a fun run or a world championship event, it starts with having a clear goal, developing your relationship with your coach, performing structured training and actioning the relevant feed back from your structured training files and notes. Our culture and environment of personalised and individual attention will help guide you on your journey to success. The Results you want start here with us!


The Athlete Clinic uses TrainingPeaks as it’s communication tool between athlete & coach. It provides a complete web, mobile and desktop solution for enabling smart and effective endurance training communication. The Athlete Clinic runs the Golden Cheetah, Training Peaks Coach Edition & WKO+ desktop software for cutting-edge scientific analysis and planning, along with the TrainingPeaks mobile apps for iOS and Android. The Athlete Clinic has also developed its own in house software and analysis systems providing an extra advantage to the athletes through file analysis. The Athlete Clinic solutions & systems have been and are used by National, European & World Champions from Professional, Elite and Age Group Athletes to analyze and plan their training.

Our in house skill set covers the majority of service needed by the athlete to succeed. A full list can be found here and should you require any clarification please contact us here or at theathleteclinic@gmail.com. Remember a “Goal is only a wish until you have a Plan”

Screen Shot 2013-07-13 at 10.02.25Please browse our web site and social media platforms and give us a follow to stay up to date with all the latest information, advances in training and offers from The Athlete Clinic.

We look forward to seeing you on the road in 2016 and succeeding in your Goal.

Team Athlete Clinic.

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Fat ‘v’ Carbohydrate percentages burned during training

Here is a handy little chart for you guys. As our intensity increases during training the ratio between Fats and Carbohydrates (F/C) burned changes. So from 100:0 F/C is easy to 0:100 F/C is 100% Threshold.

RQ Carb % Fat %
0.71 0.0 100.0
0.71 1.1 98.9
0.72 4.8 95.2
0.73 8.4 91.6
0.74 12.0 88.0
0.75 15.6 84.4
0.76 19.2 80.8
0.77 22.8 77.2
0.78 26.3 73.7
0.79 29.9 70.1
0.80 33.4 66.6
0.81 36.9 63.1
0.82 40.3 59.7
0.83 43.8 56.2
0.84 47.2 52.8
0.85 50.7 49.3
0.86 54.1 45.9
0.87 57.5 42.5
0.88 60.8 39.2
0.89 64.2 35.8
0.90 67.5 32.5
0.91 70.8 29.2
0.92 74.1 25.9
0.93 77.4 22.6
0.94 80.7 19.3
0.95 84.0 16.0
0.96 87.2 12.8
0.97 90.4 9.6
0.98 93.6 6.4
0.99 96.8 3.2
1.00 100.0 0.0
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Whats happens when you train?

Training is used to equip the body for one’s goal. If one’s goal is track sprinting then the training and conditioning required for this will be vastly different to that of lets say Chris Froome who’s goal is a Tour de France victory. Feeding this training with nutrition is also a different art. The bulk of a kilo rider will require a total different nutrition set that the frail and sometime anorexic look of the Tour de France winner. One thing we can say for sure though is that the recovery and injury management for both must be equal to the demands of the training.. To throw another curve ball into this is the cyclocross rider who unlike the other two riders discussed needs to be able to jump over and through hoops along with throwing the bike over the shoulder and climbing a hill. One size can’t fit all and that is why careful consideration should be taken into your choice of training regimes in order to best prepare for that chosen goal. A goal is only a wish until you have a plan.

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Image 1

The image above shows training zones that are numbered from 1 – 7 with 1 being Recovery and 7 being Neuromuscular. One can see from the list the effects that various zones have on the body’s systems. It’s always good to analyse your goals and identify what systems are going to be most in demand. Also test your self and see what your limiters are. This will show you where you need to train. Identify time in these zones along with recovery both during the workout and following is where the real professional coaches earn their wages. This can be tricky and the only way that this can be done correctly is with one 2 one coaching unless you are being under trained and not getting the most from your prescriptions. The other side of the story is overtraining from not getting enough recovery. Good coaching management practices and regular coach/athlete contact always gets this balance right.

For those of you without a coach here is the on:off suggested ratios 4 those of u self prescribing..Z7-1:6, Z6-1:4, Z5-1:1, Z4- 4:1, Z3-7:1, Z2 and Z1 not applicable.

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Image 2

Image 2 show the “sweet spot” which many hail as one of the best area to train for gains. compare it to Image 1 and see what gains one can expect from this zonal area.


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Image 3

Image 3 below shows values for generating training zones and suggested training time along with the zones perceived exertion.

If you are unsure of any of this or interested in getting coached by us here at The Athlete Clinic just give us a shout or a follow on Facebook to stay up to date with whats going on.

Our Irish National Elite Criterium Champion Winners from 2015.

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Happy Miles,

The Athlete Clinic

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An Interview with Stephen Murphy


When did you decide to go full-time on the bike?

Well I’m a new comer to the sport of cycling starting in 2013 but this year when I seen all the lads I know on itap go from A3 to A1 in one year I really sat up and took notice and started to believe I could do the same.

What have you put on hold and what sacrifices have you made to ride full-time?

I have put on a hold a degree in biopharmectiucal science in galway. The big sacrifice is seeing all your friends go out while you stay in but thats easy as racing the bike at such a high level is a much better buzz than a night out.

How has your family helped?

My family have been amazing from my mam to teaching me how to cook and along side my dad being at every race running up and down the country with me and no way could I have taken on this challenge without there help and the help of my sisters.

And what about your new Team iTap, what makes iTap different from your domestic club?

The big thing I notice is the feeling you get when you put on the itap jersey your not there to take part your there to win. Also the lads give there all for every one like if one rider is in with a shout all the other lads would work as hard as they can to make it happen and the support from the Athletic Clinic, O’Nells Cycles, Kalas Ireland and the Bike Clinic is unreal. Jonathan Gibson keeps the whole thing going for us its the real deal

Give us an idea of what your week is like as a full-time bike rider?

Monday is an hour recovery ride and then tuesday is two hours and wedesday thursday would be three, four or five hours with a recovery spin friday and then the long spins at the weekend and then theres all the core which has to be done along with recovery eating the right foods, foam rolling, stretching and all. Its a full-time job.

What are you ambitions for 2016?

Firstly I want to be winning and finishing in the results week in week out in the best races in Ireland and abroad swell as riding the Ras.  I want to do well and be up there, as its a race I have great love for.

Stephen winning Leinster A3 Championships 2015

Stephen winning Leinster A3 Championships 2015

What are the hardest things to manage in life now as opposed last year?

The diet, getting the right food in and not eating junk food. a planned diet was something I never had before so its been tough to get into a routine of eating well but I’m enjoying it.

                                        Where do you see yourself in 2017?

Winning stages of races like the Ras and being on a pro team and racing abroad week in week out would be the goal and being with itap I know thats achievable

What your favourite music for the turbo?

Avicci or something with a beat to get you through the torture that is a turbo session

Whats your favourite food & drink on the bike?

Mi-wadi and bananas can’t bate it.

Whats your pet hate in cycling?

The dodgey tan-lines and the fact cyclists have the arms of 12 year old girls not very attractive.

Whats your favourite thing about cycling?

Racing i only train becuase i love to race nothing like dishing out some pain in a race

Whats your favourite race?

Paris roubaix, proper hard mans race. Every year I’ve watched it I’ve not been disapointed

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Team Kit by Kalas Ireland

What professional rider do you wish to emulate?

Philip Gilbert the mans a legend…. well Philip Gilbert in 2011.

What is your favourite type of training session?

Hill repeats nothing like a long day in the hills

What is your fastest time to fix a puncture?

5 minutes on a good day

How long can you hold a wheelie for?

0 seconds on a road bike and 2 seconds on a mountain bike.

What your favourite Movie?

Step Brothers a timeless classic

Who’s your dream Girl?

I wont repeat a soft answer like Darragh Bailey left….😀 anyways someone like jennifer lawrence or of that description would do nicely.

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Equipment Sponsors O’Neill’s Cycles of Tuam

Who’s your training partner?

Ah myself and David Brody my team mate have come quite a dream team recently

Have you ever put wintergreen on your shammy by mistake?

Yes at the bogman 2 day last year I thought I sat on glass, I was in the shower scrubbing 20 minutes before the start not the best warm up I must say.

Can you trust your new team mates not to switch the wintergreen and shammy cream tubs?

Ah its a tough one Feeley’s a devil for giving out pain so I’d be very careful if I seen him with my shorts.

And a parting word?

You can either be sore tomorrow or sorry tomorrow so train hard and leave everything on the road.

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Protein ingestion before sleep improves postexercise overnight recovery.

Source: Protein ingestion before sleep improves postexercise overnight recovery.

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Tour de France Live Rider Data Tracking

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Tour de France Live Data Here

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Dealing with Overtraining (OTS)

Considerations for coaches and physicians

OTS: Overtraining syndrome, OR: Overreaching

Until a definitive diagnostic tool for the OTS is present, coaches and physicians need to rely on performance decrements as verification that an OTS exists. However, if sophisticated laboratory techniques are not available, the following considerations may be useful:

  • Maintain accurate records of performance during training and competition. Be willing to adjust daily training intensity/volume or allow a day of complete rest, when performance declines, or the athlete complains of excessive fatigue.
  • Avoid excessive monotony of training.
  • Always individualize the intensity of training.
  • Encourage and regularly reinforce optimal nutrition, hydration status, and sleep.
  • Be aware that multiple stressors such as sleep loss or sleep disturbance (e.g., jet lag), exposure to environmental stressors, occupational pressures, change of residence, and interpersonal or family difficulties may add to the stress of physical training.
  • Treat OTS with rest. Reduced training may be sufficient for recovery in some cases of OR.
  • Resumption of training should be individualized on the basis of the signs and symptoms because there is no definitive indicator of recovery.
  • Communication with the athletes (maybe through an online training diary) about their physical, mental, and emotional concerns is important.
  • Include regular psychological questionnaires to evaluate the emotional and psychological state of the athlete.
  • Maintain confidentiality regarding each athlete’s condition (physical, clinical and mental).
  • Importance of regular health checks performed by a multidisciplinary team (physician, nutritionist, psychologist, etc.).
  • Allow the athlete time to recover after illness/injury.
  • Note the occurrence of URTI and other infectious episodes; the athlete should be encouraged to suspend training or reduce the training intensity when experiencing an infection.
  • Always rule out an organic disease in cases of performance decrement.
  • Unresolved viral infections are not routinely assessed in elite athletes, but it may be worth investigating this in individuals experiencing fatigue and underperformance in training and competition. Moreover, when OTS is suspected, it is also of utmost importance to standardize the criteria used for diagnosis and/or, at least, as tools for the diagnosis of OTS are lacking, to standardize the criteria of exclusion of OTS
Daire Feeley with Team iTap winning the Ras Maigheo 2015 General Classification

Daire Feeley with Team iTap winning the Ras Maigheo 2015 General Classification

A primary indicator of OR or OTS is a decrease in sport-specific performance, and it is very important to emphasize the need to distinguish OTS from OR and other potential causes of temporary underperformance such as anemia, acute infection, muscle damage, and insufficient carbohydrate intake.

2nd year Junior Joshua Francis representing South Africa. Joshua is an Junior apprentice at iTap and will ride with the U23 Team in 2016.

2nd year Junior Joshua Francis representing South Africa. Joshua is an Junior apprentice at iTap and will ride with the U23 Team in 2016.

The physical demands of intensified training are not the only elements in the development of OTS. It seems that a complex set of psychological factors are important in the development of OTS, including excessive expectations from a coach or family members, competitive stress, personality structure, social environment, relationships with family and friends, monotony in training, personal or emotional problems, and school- or work- related demands. Although no single marker can be taken as an indicator of impending OTS, the regular monitoring of a combination of performance, physiological, biochemical, immunological, and psychological variables would seem to be the best strategy to identify athletes who are failing to cope with the stress of training. We therefore propose a “check list” that might help the physicians to decide on the diagnosis of OTS and to exclude other possible causes of underperformance.

Team iTap who were are Coaching & Athlete Services Partner to for 2015-17.

Team iTap who we are Coaching & Athlete Services Partner to for 2015-17.

The fundamentals and suggestions above form part of The Athlete Clinics basic tool kit in developing the athlete. We have coached and developed athletes to World and European medals and standards in various sports. Our coaching programs are tailored to the individual athlete wether one is a full-time athlete or just getting back into sport or fitness. We offer free consultations at our clinic in Galway or by appointment throughout the country. We can be contacted through our contact page above. Remember your an individual why not get treated like one.

Screen Shot 2015-02-02 at 13.52.52The iTap programs for Junior Apprentice or U23 riders are alway open to applications and should you be interested in a confidential discussion please contact Team iTap through the form below or through there social media on Facebook or twitter @iTap2015.

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Kalas Sportswear Partnering with iTap

Great news for the project we Partner. Irish Talented Athlete Program is Partnering with Kalas Sportswear for the 2015 season and beyond.

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Top 10 Tips for the Cyclist or Endurance Athlete

The Athlete Clinic

1. Under & Over Hydration

Both under & over hydration will lead to hyponatremiathrough different processes. Research has suggested 500-750 mil/hr will deal with most athletes needs under general conditions. Remember that both to little and to much liquid will cause you to under perform. If you need to consume over 850mil/hr it is recommended that you pay particular attention to additional electrolyte in your liquid in order to prevent dilutional hyponatremia. Remember some days you may only need to consume 500-700 mil/hr and other days 600-800 mil/hr so use your training to evaluate your own personal requirements as an athlete. the values here are relevant to a 75kg male athlete.

2. Not Eating Protein During & After Exercise.

In order to prevent your body from lean muscle tissue catabolism it is important that you consume some protein on riders longer that 2 hours. In some riders it might be as low…

View original post 1,090 more words

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An Interview with Jordan McGinley

Screen Shot 2015-01-19 at 10.41.10

When did you decide to go full-time on the bike?
I decided to go full time on the bike back in August. I had pneumonia for a few months before so  my plan was to give up cycling and get a job. My mum said to me that she would pay for a coach if I wanted to stay at it so I decided to it a go. I went out on the bike when I recovered and I felt like I was missing something in my life so I just go stuck in. I had seen Irish Talented Athlete Program was overhang scholarships for riders to have a go at becoming full-time professionals so I applied. That was while I was ill and by the time time i got back riding I had forgotten about applying. So then Jonathan Gibson contacted me and asked me would I come to Galway for an interview for the program at iTap, I did and now I’m full-time.  Its unreal is all I do now is train & eat
What have you put on hold and what sacrifices have you made to ride
What I have put on hold it my life, a lot. So I’m not working or anything. I train hard when everyone else is out smoking, drinking or whatever their into. But me I’m on my bike training hard for the 2015 season because it’s going to be a great season for the iTap riders. Over Christmas I was with my family but on Stephens Day I had to travel to Roscommon for a training camp so that’s the difference. You have to juggle your social life but the bike comes first. But don’t get me wrong I still get out the odd weekend with my friends.

How has your family helped? 

My family, well this wouldn’t happen only for my family. If I say I need something it’s there that day. My mother owns and restaurant so I get all the top food that I need, it’s like having my own shelf. And my parents both of them always have me well looked after by given a dig out here there and everywhere to head away to training camps and get my days work done on the bike. I’m very close to my parents so that’s good to. There just the best you could ask for. I couldn’t ask for better.

Screen Shot 2015-01-19 at 10.44.07And what about your new Team iTap, what makes iTap different from your
domestic club?

Riding with a club you train, race do what you want and and you don’t worry about nobody else but yourself. Every race you enter its about yourself and every body is your enemy. With iTap it’s a lot different they give you your training prescription and they speak with the team and chose the races for the calendar. They also manage everything for you from nutrition, recovery, massage, injury management, strength & conditioning. We get looked after like pro’s. Every body is in it as a team so were always going to look out for everyone but destroy our enemy’s, that’s how we roll in iTap.

Give us an idea of what your week is like as a full-time bike rider? 

Monday: Normally an hour recovery ride or take the day of. I like to take the odd day off as I like to relax and go out and meet up with a few friends.
Tuesday: A hard day doing hill work and a few hard efforts on the flat road, come home and straight into a hard hard core session.
Wednesday: About 2/3 hrs tempo leg speed. And it’s and all out session when you come home your destroyed.
Thursday: Endurance ride about 5hrs and just riding eating and drinking.
Friday: An hour recovery ride.
Saturday: A 25mile tt riding all and a few intervals.
Sunday: 5/6 hour endurance ride.
This is want i’m doing at the minute but every block is different and has been changing since last September.
What are you ambitions for 2015?
I just want to have a good year racing and see how I get with form and my ability.

What are the hardest things to manage in life now as opposed last year?

This year it’s a lot easier now that I have plenty of time on my hands and all I have to worry about is getting out on the bike and getting the food into me. That’s all.
Where do you see yourself in 2016?
I would like to see myself on a pro team. I think I’m well able with the help at the iTap and The Athlete Clinic who provide all our training and conditioning needs.

What your favourite music for the turbo?

Any type of music. When doing intervals I like a good beat that makes you want to push harder.

Whats your favourite food & drink on the bike?

Just water and a bar that my mother makes me , it’s just make the ride a lot more enjoyable.

Screen Shot 2015-01-19 at 10.46.50Whats your pet hate in cycling?
When the sweat is running into my eyes.

Whats your favourite thing about cycling? 

Sitting in a big bunch and smelling the rubber burn from the brakes blocks.

Whats your favourite race?

Tour de France

What professional rider do you wish to emulate?

Bradley Wiggins. He has shown the everyone and anybody is able to do anything. But my favourite cyclist is Philip Deignan because he lives about 5 miles away from me and I get out with him and Lizzie when there home on their recovery rides. There pure animals.

What is your favourite type of training session?
Speed work on the turbo or on the road.

What is your fastest time to fix a puncture?

Not to long but faster than any of my team mates because they just stand and watch you fix theirs.

How long can you hold a wheelie for?

For a few seconds, without clip on pedals a lot longer.

What your favourite Movie?
Fast and Furious

Who’s your dream Girl?

A top female hot cyclist.

Who’s your training partner?

Sean McFadden
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Have you ever put wintergreen on your shammy by mistake?
Nope never. Wouldn’t be that stupid.

Can you trust your new team mates not to switch the wintergreen and shammy
cream tubs?

Noway you could never trust these lads are you joking!!!! But on the bike I’d trust them 100% because their the best team mates going.

And a parting word?

There’s no hills like Donegal
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