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!

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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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Garmin Forerunner 35 €179.00 Limited Stock

Easy-to-use GPS Running Watch with Wrist-based Heart Rate

  • Monitors heart rate1 at the wrist, all day and night, using Garmin Elevate wrist heart rate technology
  • Built-in GPS tracks how far, how fast and where you run
  • Connected features2 smart notifications, automatic uploads to Garmin Connect, live tracking and music controls
  • All-day activity tracking1 counts steps, calories and intensity minutes and reminds you when to move
  • Features training tools like intervals, audio prompts and a dedicated run/walk activity
  • Preloaded sports profiles for running, indoor running, cycling and cardio.
  • Automatically uploads2 your data to Garmin Connect, our free online fitness community where you can join challenges, receive insights and share your progress as you meet your goals

 

Forerunner 35

€179,00

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Approved Garmin Dealer

We are delighted to be an “Approved Garmin Dealer” in Galway. Garmin is a leading, worldwide provider of superior electronic products for navigation, automotive, aviation, marine, outdoor and sports that are an essential part of our customers’ lives. With our current business model Garmin will allow us to partner our clients with Garmin products, provide after sales service & training and carry our clients performance, training and adventures to the next level.

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Womens Winter Training Schedule

On the back of the success of the Galway Baybes and our association with women’s cycling we have decided to add a specific women’s only cycling development program to our 2017/18 winter schedule.

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Each week the program will focus on individual areas for development, examples of these include; pedalling technique, strength & conditioning on the bike, aero & time-trialling improvements, neuromuscular development and more depending on the needs of the rider. Training ride speeds will vary from low to mid 20’s/kph with no riders being left behind. Distance will also depend on specific session and weather.

Each session will include instruction pre ride and post ride de-brief with tea & coffee at The Athlete Clinic where toilets and changing facilities are available. 

Programme Schedule Dates:

October 15th & 29th

November 12th & 26th

December 10th & 30th or 31st

January 14th & 28th.

Payment can be made for the full 8 week programme below at a discounted rate of €90 or pay as you go €18 per session. NB Pay as you go will only be available if we have availability on the day. Full 8 week program attendees will get priority.

Numbers are limited and sold on a first come first serve basis. Drop in must be pre booked in advance with the coach.

Participants in the Women’s Winter Training Programme will also gain access to discounts on Athlete Clinic Services such as Coaching, VO2 & Lactate Ramp Testing, Orthopaedic Therapies & Injury Management, Sports Massage, Recovery Technique & Foam Rolling Classes .

Women’s Winter Training Club

Pay as you go.

€18,00

 

Womens Winter Training Club

Full 8 Week Program.

€90,00

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Your Metabolism & Weight Loss

You’ve probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?

It’s true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body’s basic energy needs, it’s your food and beverage intake and your physical activity that ultimately determine how much you weigh.

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Metabolism: Converting food into energy

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism. Several factors determine your individual basal metabolic rate, including:

  • Your body size and composition. The bodies of people who are larger or have more muscle burn more calories, even at rest.
  • Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
  • Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

Energy needs for your body’s basic functions stay fairly consistent and aren’t easily changed. Your basal metabolic rate accounts for about 70 percent of the calories you burn every day.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:

  • Food processing (thermogenesis). Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for 100 to 800 of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.
  • Physical activity. Physical activity and exercise — such as playing tennis, walking to the shop, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.

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Metabolism and weight

It may be tempting to blame your metabolism for weight gain. But because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs. Only in rare cases do you get excessive weight gain from a medical problem that slows metabolism, such as Cushing’s syndrome or having an underactive thyroid gland (hypothyroidism).

Unfortunately, weight gain is complicated. It is likely a combination of genetic makeup, hormonal controls, diet composition, and the impact of environment on your lifestyle, including sleep, physical activity and stress. All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat.

While it is true that some people seem to be able to lose weight more quickly and more easily than others, everyone will lose weight when they burn up more calories than they eat. Therefore, to lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity or both.

A closer look at physical activity and metabolism

While you don’t have much control over the speed of your basal metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. In fact, some people who are said to have a fast metabolism are probably just more active — and maybe more fidgety — than are others.

You can burn more calories with:

  • Regular aerobic exercise. Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, cycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you can’t set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.
  • Strength training. Strength training exercises, such as weightlifting, are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.
  • Lifestyle activities. Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and housework burn calories and contribute to weight loss.

No magic bullet

Don’t look to dietary supplements for help in burning calories or weight loss. Products that claim to speed up your metabolism are often more hype than help, and some may cause undesirable or even dangerous side effects. Dietary supplement manufacturers aren’t requlated, so view these products with caution and skepticism, and always let your doctors know about any supplements you take.

There’s no easy way to lose weight. The foundation for weight loss continues to be based on physical activity and diet. Take in fewer calories than you burn, and you lose weight.

Our knowledge is increasing about all of the mechanisms that impact appetite, food selection, and how your body processes and burns food. Your health care provider can help you explore interventions that can help you lose weight.

Why not contact us at our clinic in Galway for a free consultation using theathleteclinic@gmail.com, directly on 087 2453114 or through our social media platform. Stop looking for that magic bullet and start out 2017 on the correct track.

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Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage.

Massage therapy works in many ways to relieve stress, alleviate muscle pain, and otherwise promote good health and well-being. A recent study, revealed new information about why massage after training helps relieve muscle soreness and inflammation. The culprit is not lactic acid, but cytokines, which are part of the inflammatory response that occurs when muscle tissue is damaged during a workout. The experiment involved several muscle biopsies taken from different volunteers rather than anecdotal evidence. The abstract is below.

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Abstract

Massage therapy is commonly used during physical rehabilitation of skeletal muscle to ameliorate pain and promote recovery from injury. Although there is evidence that massage may relieve pain in injured muscle, how massage affects cellular function remains unknown. To assess the effects of massage, we administered either massage therapy or no treatment to separate quadriceps of 11 young male participants after exercise-induced muscle damage. Muscle biopsies were acquired from the quadriceps (vastus lateralis) at baseline, immediately after 10 min of massage treatment, and after a 2.5-hour period of recovery. We found that massage activated the mechanotransduction signaling pathways focal adhesion kinase (FAK) and extracellular signal–regulated kinase 1/2 (ERK1/2), potentiated mitochondrial biogenesis signaling [nuclear peroxisome proliferator–activated receptor γ coactivator 1α (PGC-1α)], and mitigated the rise in nuclear factor κB (NFκB) (p65) nuclear accumulation caused by exercise-induced muscle trauma. Moreover, despite having no effect on muscle metabolites (glycogen, lactate), massage attenuated the production of the inflammatory cytokines tumor necrosis factor–α (TNF-α) and interleukin-6 (IL-6) and reduced heat shock protein 27 (HSP27) phosphorylation, thereby mitigating cellular stress resulting from myofiber injury. In summary, when administered to skeletal muscle that has been acutely damaged through exercise, massage therapy appears to be clinically beneficial by reducing inflammation and promoting mitochondrial biogenesis.

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At the Athlete Clinic we have been involved in coaching & athlete services since 1985. Our knowledge base allows us to evaluate each and every client on an individual basis and combine case history with current and traditional prehab and rehab techniques to develop the athlete/client for the goal they have set. That goal might be to walk again post trauma or surgery or may be a world championship podium. The fundaments of human movement don’t change between the 2 but the demands on that movement do therefore creating that platform for success is individual and need to be designed. This is what we do and through our orthopaedic sports massage, injury management & strength & conditioning program your platform will allow you to succeed. Below is a list of some of the techniques we use in conjunction with conditioning and proprioceptive work to get your physical well being to where it needs to be.
DEEP TISSUE MASSAGE 
ORTHOPAEDIC SPORTS MASSAGE 
NEUROMUSCULAR MASSAGE
ROLFING 
HELLERWORK 
CRANIOSACRAL THERAPY 
ASTON-PATTERNING 
FELDENKRAIS 
TRAGER
For an evaluation drop us a mail theathleteclinic@gmail.com or call/text for an appointment at +353 87 2453114.
The 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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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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