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 and succeeding in your Goal.

Team Athlete Clinic.

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Time to mix up your day at work with a few of these simple little tips. Why not print this off and pin it on your work station so you can tag off each tip you complete as your day progresses. After 30 days of doing this you will form habits that might last forever.

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Seven secrets to preventing hamstring injuries

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Ladies, Lets get Physical!

Should you wish to start your fitness journey and are in need of direction please do contact us here at The Athlete Clinic for you confidential consultation. Please click here for our contact details.

Team Athlete Clinic.

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Nutrition Timing for Athletes

Position statement: The International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition. The following points summarie the position of the ISSN:

1. Nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise.

2. Endogenous glycogen stores are maximised by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/day [g/kg/day]); moreover, these stores are depleted most by high volume exercise.

3. If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered:a) aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70) glycemic index) the addition of caffeine (3–8 mg/kg)c) combining carbohydrates (0.8 g/kg/h) with protein (0.2–0.4 g/kg/h)

4. Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30–60 g of carbohydrate/h in a 6–8% carbohydrate electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycogen re-synthesis.

5. Carbohydrate ingestion throughout resistance exercise (e.g., 3–6 sets of 8–12 repetition maximum [RM] using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and higher glycogen stores. Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations.

6. Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3h during the day), should be viewed as a primary area of emphasis for exercising individuals.

7. Ingestion of essential amino acids (EAA; approximately 10 g) either in free form or as part of a protein bolus of approximately 20–40 g has been shown to maximally stimulate muscle protein synthesis (MPS)

8. Pre- and/or post-exercise nutritional interventions (carbohydrate + protein or protein alone) may operate as an effective strategy to support increases in strength and improvements in body composition. However, the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required.

9. Post-exercise ingestion (immediately to 2-h post) of high-quality protein sources stimulates robust increases in MPS.

10. In non-exercising scenarios, changing the frequency of meals has shown limited impact on weight loss and body composition, with stronger evidence to indicate meal frequency can favourably improve appetite and
satiety. More research is needed to determine the influence of combining an exercise program with altered meal frequencies on weight loss and body composition with preliminary research indicating a potential

11.  a 20–40 g protein dose (0.25–0.40 g/kg body mass/dose) of a high-quality source every three to 4h appears to most favourably affect MPS rates when compared to other dietary patterns and is associated with improved body composition and performance outcomes.

12.Consuming casein protein (~ 30–40 g) prior to sleep can acutely increase MPS and metabolic rate throughout the night without influencing lipolysis.

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The elevator to success is out of order. You’ll have to use the stairs… one step at a time.

From the Ultra Trail Australia located in the Blue Mountains of Katumba, Australia to the Donegal Atlantic Ultra Way 555km.  This is The Athlete Clinic’s 2018 so far….

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These last few months have been an epic adventure for our Team here at The Athlete Clinic. We have managed to also squeeze in other events such as the Sydney Marathon and the Castle Triathlon Series, Lough Cutra Half Ironman Triathlon based on the West coast of Ireland. On our travels from our in-house and on site presence with the athletes, we strive to bring to life their Dreams and we share the taste of Success along that journey!

Such events take up an invaluable amount of time for everyone involved. Team Leaders, Managers and Support Staff all have their relevant roles in the success story. We at The Athlete Clinic understand the time commitments involved with all of these roles. We also work with the strengths and weakness of the Team to bring those Dreams to life.

Over the last 18 month we have been working even more with Women in Sport and especially Ultra Endurance Athletes. In 2017 with coached and managed the Galway Baybes Cycling Team in the Ultra Endurance Cycling event, The Race Around Ireland. They finished the 2150km event in 81 hours 13 minutes taking over 10 hours off the previous record.

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Race Around Ireland Irish Record Holders 2017

This weekend we accompanied the same Ladies Cycling Team, The Galway Baybes to another Ultra Endurance Race and smashed that current record also. The four ladies won the Donegal Atlantic Ultra Way 555km and completed it with a record time of 19 hours 24 minutes & 15 seconds.

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Donegal Atlantic Ultra Way 555km Winners & Record Holders 19:24:15 2018       Pictured Centre, Jonathan Gibson, Head of Coaching & Development.


Over the last 35 years we have witnessed the ups and downs of sport and the human commitment to Dream Chasing. We have worked with Ultra Runners, Mountain/Road Bikers, Swimmers and Adventurers from Elite Professional to the newly initiated. Our reach is global and like our Athletes we don’t let boundaries stop our Dream Chasing thats why we at The Athlete Clinic pride ourselves in being “Dream Catchers”.

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


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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.



Womens Winter Training Club

Full 8 Week Program.


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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.


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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