Castleknock Cycling Club

NEWSLETTER

Volume 1, Issue 2 Date: Autumn 2016

Secretary Report – Liam Twomey

October is upon us and to say that Castleknock Cycling Club is in rude health, would be an understatement. It is with immense pride that I have facilitated the on boarding of 70 members at the time of writing constituting a massive 90% increase in our membership from 2015. We must be doing something right!

As my ongoing commitment to good governance and transparency, I have endeavoured to store all Club documentation on the Club Google Drive, accessible to all members. Rather than sending out documents as attachments, I have employed the use of links to these documents to ensure that these are available easily in perpetuity and also to avoid filling members’ inboxes! Feedback on this approach is very welcome as continuous improvement is an admirable target, especially on the bike!

When registering with Cycling Ireland and with CCC, In Case of Emergency (ICE) details were recorded from all members. For your reassurance, this is now accessible online to all Club Officers ONLY who are out on the various spins. This is to ensure that immediate notification can be executed to the listed contact person. Hopefully this will be gathering dust in the cloud on Google Docs but best to be prepared for all circumstances.

The Cycling Ireland (CI) AGM has been announced for the 12th of November so in good practice we have set the 22nd of November as the provisional date of the CCC AGM. This is due to decisions that may be made at the governing body level that may affect the annual subscription, Club membership rules on formation etc. As an affiliated Club to Cycling Ireland we can avail of voting rights and proposal submission. If there are any ideas that you think should be raised at a CI level, please don’t hesitate to submit them to me. Chapeau & viva CCC!

Inside this issue

� Chairman’s Note

� Secretary Report

� Club Website

� Dates for your Diary

� The Basics/Essentials

� Spin update

� Club Gear

� The Law

� Winter Cycling Tips

� CCC Racing Season

� Group Leaders

� IronMan Barcelona

� Giants Causeway Trip

� Check your bike

� CCC ‘On Tour’

Club Spins

Meet every Sat & Sun @ The Carpenter Pub, Carpenterstown, D15.

New members always welcome

Chairman’s Note – Erick O’Neill Hi all and welcome to our autumn edition of the CCC Membership Newsletter. It’s been a busy summer and overall the weather has been relatively kind giving plenty of opportunity to hit the roads! Our club is developing strongly with our membership standing at just over 70 which is fantastic and a regular stream of inquiries through our communication channels, including our new website www.castleknockcyclingclub.ie, from prospective new members so the future is bright.

This year we have been focussing on ensuring that the club is providing value for our members and through the weekly spins, our mini-sportive in May and the very successful weekend in BallyCastle we hope we are achieving and plan building on that in 2017. This summer our members have taken part in the first competitive action. Representing the club were Gary Walsh and Darach McNamara competing in the A4 class. We have also had Owen Percy, Paul Warnock, Eoin Battigan & Lewis McCann competing in Ironman competitions in Galway and Barcelona. A fantastic achievement and well done to all.

Safety on the roads and the potential for accidents is never too far away and we did have a few incidents and near misses this year where members got hurt, thankfully nobody seriously, but the need for vigilance and awareness is something we all need to take note of. Something we will revisit regularly as a club.

As we move into the “off season” it’s a time to start reflecting on the year, look at opportunities to improve and start building again for next year, and keep the legs spinning. The weekly spins will continue and we will likely peel back the distance and slow things down a bit as the road conditions deteriorate. It’s a perfect opportunity for those who have not been out in a while to get back on the saddle and also the best time to attract new members. So spread the word!!

In order to set up and structure ourselves better for the next few months we do need your help. It’s important that we have our weekend spins set up, structured and led in order to ensure that everyone from the new members to the most experienced cyclists get the most from their weekend spins as we all know time is limited so we need to maximise the benefit. We are looking for more members to get actively involved as spin leaders. It is not a huge commitment but a valuable one as it will ensure we develop our spins to be even more enjoyable, appropriately challenging, and safe with everyone coming back for a well-earned coffee and cake! So if you are interested in becoming more involved please get in touch and we would love to have you on-board. Also we are looking for leaders from all groupings within the club.

I hope you enjoy this newsletter and look forward to seeing you on the road in the coming weeks and also at our upcoming AGM.

Dates for your Diary

� CCC AGM 22nd

Nov 2016

� CCC Christmas/Awards Night TBC - Dec 2016 � Bike Maintenance Night TBC – Dec 2016 � CI license renewal for 2017 1

st Nov 2016

� CCC membership renewal 1st Jan 2017

Club Website

Our new Club Website “www.castleknockcyclingclub.ie” was officially launched on Sat 27th August in The Carpenter and is now live. This is our shop window into our new Cycling Club, with all the information you'll need on one website, including Club News, Photos, Membership information etc. both for existing members and also for potential new members. The site can be easily viewed on desktop, tablet and mobile devices. We will continue to improve/develop our new site and update it with useful information - let us know if you cannot find something or would like to make any suggestions for new information or topics. All comments and feedback are welcome. Remember to send in all your CCC photos for inclusion in the gallery - either by email to info@castleknockcyclingclub.ie or send via the CCC WhatsApp Group. Here are just some of the features we’d like to highlight:

• Latest news – weekly spins, upcoming events, etc

• About Us – Why join – Become a member

• Club Kit – item description – pricing – order info

• Photo Gallery – photos taken on Club spins/events

• Club spins – Routes – Etiquette – Safety

• Links to CCC social media sites – Strava - Twitter - Facebook – Instagram

The Basics/Essentials � Be on time � Cycling helmets are required on every ride! � Maintain your bike in good order � Puncture repair – 2x spare tubes, tyre irons, pump/co2 � Carry enough food, water and spares � Learn to call and signal all hazards � Stay alert, and chat only when it’s safe � Pass the Calls – Up and Down the Bunch

Follow Us

www.castleknockcyclingclub.ie @cknockcycling https://www.strava.com/clubs/CCG-LB

info@castleknockcyclingclub.ie @castleknockcyclingclub/ CCC WhatsApp group

Club Spin update – Barry Gleeson Summertime has the last couple of years been quieter for CCC in terms of sheer numbers on our weekly spins road and it was no different this year. Strava still reported a mass of activity with Sportives being completed all over the country and members. Our Sunday morning groups’ 26k and 28k groups were consolidated to a single 26k group. The pace of this ride varied from the prescribed 26k to over 30k depending on who showed up on the day. On Saturdays we continued apace with our 22k and 26k groups.

Towards the end of August our numbers crept back up and we had some fantastic varied rides at all levels of difficulty. Route wise we have been all over north Dublin, Meath, Kildare and Wicklow. The better weather allowed us to use a lot of backroads avoiding Michael O Leary incited aggressive motorists. Distance wise we have been covering a lot of ground with most weeks seeing somewhere between 80 and 100k completed! Wednesday evenings have also been a factor and while the light lasted we were able to get in a good 50K from 7pm. That’s one to grow next year!

Notable mentions of successful group spins were our club trip to Laragh which attracted a large turnout with the weather gods allowing a fantastic day and also some of the hilly preparation we did for the Club trip to the Giants Causeway sportive. What a great experience that was!

Recently we have dialled group spins back down to 70k-85k average and as winter approaches I expect both pace and distance will be dialled back somewhat further. Route wise we will also keep more aligned with major roads as the increased likelihood of damp weather and road debris tip the balance in their favour. Suggestions for new routes or variations on existing ones are always welcome. It’s good to vary it a little bit.

Safety on our group rides has improved somewhat but still needs further improvement. To this end and to better cater for all abilities we are currently discussing some initiatives on group cycle management. It’s really evident that we now have a large contingent of experienced cyclists in the club that easily fit in the intermediate at least or advanced bracket and some of you may be invited to manage spins for the comfort and safety of all. Watch this space.

Club Gear – Paul Mullins Castleknock Cycling Club gear has been spotted in all corners of the country all year – North, South, East and West. With the weather turning a little chillier, it's time to add a few nice warm items to your CCC cycling kit to keep you nice and snug throughout the winter spins.

Sizing - As ever the fit is ‘Race Fit’, designed to be pretty tight, providing anatomical muscle compression and leaving no material flapping in the wind. Sizing’s transfer across garments, so if you are a Large in your short sleeve jersey, you’ll be a Large in the Gilet/Long Sleeve etc. Do try on a friends gear if you are unsure. Note our Bib Tights are available with Male or Female fitting – so please specify.

We expect to place an order for gear top ups about twice a year to meet the needs of our growing club. With each delivery, we offer members the opportunity to have an informal fitting, getting to try on the different items and sizes. We usually hold these sessions in a local pub, on a quiet evening!

For further info on ordering, sizing and payment, check out the ‘Club Kit Page’ on our Club Website on http://castleknockcyclingclub.ie/club-kit/

Club Gear price list

Short Sleeve Jersey – Bioceramic polyester, mesh rear and carbon side panels with Laser cut hem, 3 pockets including 1 zipped invisible pocket. Full invisible zip, raw lycra cuffs.

€75

Long Sleeve Roubaix - Inner Fleece providing a degree of warmth. 3 pockets, Full invisible zip, reflective strip under pockets and Hidden Zipped Pocket. Anatomically fitted.

€71

Bib Shorts – Male High Compression Lycra, 65mm raw lycra cut on ends, Customised Raw Lycra No Seam Bibs with La Fonte Male REKORD Chamois

€80

Bib Shorts – Female – FEMALE VEULTA Chamois (same as above but with female chamois stitched in)

€80

Bib Tights Superwarm (male/female) – Water Repellent features with excellent chamois. Really good in the colder weather days from -2c up to 9/10c

€104

Rain Cape – With excellent waterproof membranes. Mesh panels under arms. Breathable Polyester and really good rain protection. Windproof.

€85

Gillet – with more waterproof membrane material and 1 centre rear pocket zipped. €75

Winter Thermal Jacket: Windoff material. Breathable, Reflective Materials, 3 pockets, 1 hidden pocket. Anatomical. Water Repellent layer on outer side

€130

The Law ROAD TRAFFIC (FIXED CHARGE OFFENCES — CYCLISTS) REGULATIONS 2015 of the Road Traffic Act 1961 These Regulations, operative from 31 July 2015, declare the offences detailed in the table below to be fixed charge offences for the purposes of section 103 of the Road Traffic Act 1961, as amended, and prescribe the amount of the fixed charge for each offence. Regulation Description of Offence Fixed Charge:

Regulation Description of Offence Fixed Charge

4(a) No front lamp or rear lamp lit during lighting-up hours on a pedal cycle. €40

4(b) Cyclist driving a pedal cycle without reasonable consideration. €40

4(c) Cyclist failing to stop for a School Warden sign. €40

4(d) Cyclist proceeding past traffic lights when the red lamp is illuminated. €40

4(d) Cyclist proceeding beyond a stop line, barrier or half barrier at a railway level crossing, swing bridge or lifting bridge, when the red lamps are flashing.

€40

4(d) Cyclist proceeding into a pedestrianised street or area. €40

4(d) Cyclist proceeding past cycle traffic lights when red lamp is lit. €40

Winter Cycling Tips 1. Mudguards - It’s coming near that time for mudguards as we start to move into winter months. Love them or hate

them, mudguards are an essential part of winter riding, Bike mudguards are an affordable way to keep you’re your club mates and your frame protected from poor ground conditions. Dry(ish) cyclists are happy cyclists!

2. Lights - Winter and bike lights go hand in hand. Even if it’s not dark lights never go amiss on grey and dingy day,

just to ensure you’re a little more visible to passing motorists.

3. Saddle bag - If there is any time to carry a saddle bag and accessories it is now. At minimum you should have a spare tube, pump, tyre levers and a multi tool, so if you do puncture or have a minor mechanical you can repair it to get you on your way.

4. Cleaning - Bikes don’t like dirty roads. All those moving parts suffer from being exposed to salty, wet roads. If left to its own devices, salt will begin to corrode and rust your shiny steed. It’s a good idea to get into the habit of giving your bike a wash down and dry, there are lots of specialist bike cleaning fluids on the market but a bucket of warm soapy water and a sponge and soft brush is better than nothing. A clean rag will be fine to dry off.

5. Avoid hazards: Make sure you cycle safely. As with driving a car, it’ll take you longer to stop when braking in the wet because of a build-up of water on the rims between the brake blocks and the braking surface. Make sure you take this into account. Also, road markings tend to be slippery when wet, as do drain and manhole covers, so remember to take extra care when riding across them, especially when turning. Avoiding them is the best idea, but if there’s no alternative, anticipate your line and speed as a sharp turn over a wet piece of ironwork or painted line at speed could easily result in a fall.

CCC Racing Season – Darach McNamara

There are 4 racing categories for men in the Irish amateur cycling scene: A1, A2, A3 and A4. This year was my first year racing and so I started in the A4 category - A4 level distances vary between 50km and 80km. To get promotion, I would have to score 15 points. To score points, I would have to place in races. Unfortunately, I did neither! However, I did really enjoy myself, completing 12 races in total including a (very slow) 6km time trial as part of the Charleville 2 day. My racing season began with the Connor Coombes Memorial in the Louth/Meath area in April and finished with the Laragh Classic in September. During that period, I raced in Meath, Wexford, Kilkenny, Cork, Louth, Monaghan and Wicklow. Generally speaking, at A4 level, the courses are flat, the speed is high (around 40kph on average), and the races are a lot less demanding than you would expect since you can sit in a bunch and just roll along without exerting yourself too much (which is great fun in itself). To get points however, you need to place and that is when bike handling, tactics and sprinting become so important. These are skills I hadn't mastered but learned loads about them during the races. There were one or two courses that did involve a bit of climbing such as the aforementioned Laragh Classic, the second day of the Charleville 2 day (I had abandoned by that point!) and the Deenside Cup in Kilkenny. You need to be fit to stay in the front group for these races but that fitness will be built up through the other races you do. The beauty is that you can pick and choose your races so as to avoid those ones if you wish!! The one thing to note is that there are quite a few crashes at A4. A lot of people say that this is because the standard of bike handling is low. There may be some truth in this. The main problem that I witnessed was more to do with racers engaging in very dangerous manoeuvres to get ahead, especially in the last few km. If you don't do that, you reduce your chances of crashing considerably. I crashed once and that was my own fault as I was tired and not concentrating. If you make peace with this possibility, you will be fine. I am already looking forward to the 2017 season and would love to see a few more CCC members tog out with me.

CCC Group Leaders, Rules and Etiquette

Castleknock Cycle Club are in the process of designating group leaders for each sanctioned group ride. The role of the group leader is to support existing members, welcome new riders and also to make sure that each club ride is carried out in a safe and enjoyable way. The aim is to let each rider get the most from the run they are on. Safety Safety is our number one priority. We encourage and facilitate the safety and well-being of our members through all club activities and events. Cycling Ireland leader training will be organised by CCC & undertaken. Ride Leader Roles

� Primary Rule - "Uno duce, una voce" One leader, one voice, (in Italian ☺) � Introduce yourself, makes sure your group know you are ‘Ride Leader’ � Know the route yourself and departure time. � Advise group where they are going, distance, average pace and outline shortcuts or extensions. � Advise if coffee stop – where and when. � Make sure you’re comfortable with group size � Assess weather/road conditions, discuss with other cyclists if necessary. � Where weather/road/ traffic or any other conditions are deemed unsuitable and the leader deems unsafe to travel,

the leader may decide to change the cycle route and/or cancel the cycle. � Will control pace at all time. � Will call changeovers - make sure turns are rotating, particularly in windy conditions � Look out for people who may need help - choosing gears etc. � Don’t be afraid to cycle up and have a word if pace is too fast or half wheeling is going on � Keep the group together - regroup at top and roll slowly at bottom of hills � If leaders observe unsafe actions, suggest to the riders to ride safe. � Leaders need to know if riders leave the route/take a shortcut

Rules and Etiquette

� It is important to be on time for club spins - be there 10 minutes before start time. � You are responsible for the safety of everyone around you as you are for your own well-being. � Be aware that everything you do has a knock-on effect on everyone behind and beside you. � Group rides in two abreast formation – we are entitled to ride two abreast. � Never take up more of the road than is needed and never cross the middle lines. � The frequency of group rotation depends on the size of group, weather, pace etc. � When you come through for your turn do so smoothly and close to the rider you are taking over from. � Rider on inside should ease the pace slightly to let other rider through. � Don’t half-wheel – when you come to the front of the group, keep the pace consistent � Avoid freewheeling at the front, this causes riders behind to bunch up & clip wheels. � Follow the wheels and don’t let gaps open when the formation is changing. � If you are struggling to close a gap, wave the rider behind you through. � Do your fair share of work at the front. If tiring, stay back rather than disrupt the rhythm of those who are working. � Signal that you are last man in the group, or if you are sitting-on/ missing a turn. � When you hit a hill, maintain your effort level, not your speed - everyone climbs at their own pace. � When climbing hills, avoid following a wheel to closely. Many riders lose their momentum when rising out of the

saddle which causes sudden deceleration. � For weaker riders on climbs, try start near front and drop back through group. � Take/replace a bottle without having to look down so you keep a straight line. � When someone has a puncture, mechanical or falls back on a climb, continue on at the same effort and turn around

when safe, picking up your colleagues and continue on your original route. A rule of thumb is that two people should stop with the victim of the puncture in the final third.

� The latter part of the run cyclists can go at a faster pace should they so choose. � Cyclists should endeavour to be in the correctly paced group. However no cyclist should be left on their own during

the first ⅔ of the run. � Always carry the tubes, pumps, food and tools you need to look after yourself and your bike. � Lights should be used day and night during the winter months for your safety � Respect other cyclists by using at least a rear mudguard during winter training spins. � Bathroom stops do not stop the group unless organised at a natural break point � Bringing a phone is always a good idea you never know when you might need it – however mobile phones should

not be used whilst riding in the group. � Stereo headphones should not be used on any group rides. � Aero-bars/ tri-bars should not be used on group spins, as they make it unsafe. � Clean your bike – It prolongs drive-train wear and reduces the likelihood of mechanical problems.

Sportives

� Sunday runs go on no matter what else is on – Check CCC Strava page - https://www.strava.com/clubs/CCG-LB � We post popular sportives such as the Wicklow, Sean Kelly, ROK etc as club runs on Strava � We have an annual overnight trip to a Saturday sportive - excellent for club camaraderie. � Sportives are encouraged to set plans and ambitions levels for the year.

Ironman Barcelona…. My Journey – Paul Warnock

8:30 am Sunday Oct 2nd 2016 I’m standing on a beach in Spain with 3000 other people waiting to start the Barcelona Ironman. Looking out at the sea as we walk towards the water I think “ 3.8km swim ahead, no going back now ” followed by “how in the name of god did I end up here, I couldn’t even swim 2 years ago”. 7:30 pm Tuesday October 7th 2014 I’m standing in the shallow end of the National Aquatic Centre pool looking up at an instructor telling me to swim to the wall and back, probably about 20 metres and I struggle to make it. This was the start of it all. I never had any interest in Triathlons, I couldn’t swim, enjoyed cycling and hated running so the thoughts of doing all 3 together had no appeal to me. Eoin, my brother in law started doing them and after going to watch one in the park I thought “it does look like a bit of craic.” So I bite the bullet and sign up for swimming lessons in the NAC. I signed up to an initial 8 weeks of lessons and then a further 8 weeks doing advanced classes. After this I was able to swim around 500m comfortable so I signed up for my first sprint tri in Carlow in May 2015. Enjoyed that so decided to give the Olympic distance a go in Athy the next month and completed the Dublin City Tri in Phoenix Park in August. So after 1 sprint and 2 Olympic races my logic was to give the full Ironman a go next year. Barcelona was chosen for 2 reasons: 1: Not being a fan of hot weather as it was in October it might not be too bad there compared to the other Ironman events that are in high season. 2: Training plan would start in March and run through the summer and with longer evenings it would be easier to get workouts done. Even though I could swim ok I found myself struggling in the pool due to sheer boredom, I could never stick more than 30mins in the water so I joined up with local triathlon club ‘Activ Multisport’ and signed up to the group swimming sessions. These sessions are the reason I managed to get to being able to do the 3.8km swim. Swimming with a group who encouraged and supported you and pushed you to go harder each time made the hour in the pool fly by. I looked into training plans and decided on Don Finks “Be Iron Fit” book which had a detailed 30 week plan based on HR training. The HR training was really good as it was based on training time and not distance. Most sessions were completed in Zone 2 of my HR range and some weeks might be slow but sticking to the HR meant I never over exerted or burned out. The plan started off at about 6 hours per week and ramped up to 16 hours per week gradually. I can’t say I followed the plan exactly as I skipped plenty of sessions and towards the end the 5-6 hour bike rides and 2-3 hour runs each week started to be less enjoyable. Overall the training went well, no injuries apart from the odd niggle and pain that came with all the work. Looking back I could have done more but I didn’t want it to take over and I had decided that my family and social life wasn’t going to be put on hold to do this. Sure if I’m doing all this exercise there has to be room for rubbish food and pints!!!! Coming into the last week the race wasn’t in my head, I was just so relieved that all the training was over and on Tuesday 27th Sept I did my last run before setting off. Total Training distances: SWIM: 168.5KM --- CYCLE: 3992.1KM --- RUN: 1087.5KM

Arrived in Barcelona on the Wednesday before the race and the heat was unbelievable pushing 30 degrees and not a cloud in the sky. Panic was setting in thinking how the hell I’d cope in this heat. Went swimming and water was lovely and warm and so clear you could always see the bottom, a bit choppy but nothing too tough. Collected my bike and took it for a quick test run, all ok. Saturday all the family arrived over so and we went to watch the All-Ireland and see the Dubs win again, sipping water and electrolyte drinks in a pub in Spain watching the All-Ireland isn’t something I want to do again. Was in the bed by 11pm and woke up at 3am and it was lashing rain, could not believe it. Race Day - So day is finally here, woke up and was not as anxious as I thought I would be, ate a big breakfast and headed down to the swim start. This is where it felt real and butterflies kicked in, music pumping and lots of pale and nervous faces everywhere, quick bike check, wet suit on and headed in to swim pen. Swim: I had planned to walk nice and easy into the water and ease into the swim but once I passed the timing mat I got carried away with the rest of the athletes and ran in diving straight into a big wave and filling my goggles up with water. Spent the next minute trying to sort out the goggles and then I was off, the first 2km felt really quick and I was really enjoying the swim keeping pace with all the others and drafting off any feet I could see. Turning for home at 2250km it was into the current and hard to sight as sun was rising in front. I reckon I did another 200m from going off course, it was warm in the wetsuit and I felt like it was closing in on me towards the end, rounded the last buoy for 200m to home and felt knackered but once out and saw my time I was delighted. I had said if I did the swim around 90mins id be chuffed so to do it in 81mins was brilliant. Wetsuit off and into transition. T1: I was in no hurry in transition, I had decided to change fully into my cycling gear and bib shorts as I figured the extra few minutes would be worth it for the comfort. Dried off and doused myself in sun cream, quick toilet stop and out on the bike. Bike - Came out on bike and all my supporters were there cheering which gave me a lift, technical 3km out to main road and then a couple of hills and a flat run for about 20km, roads were so smooth it felt so easy, started getting carried away with thinking of how fast a time I could do this in. HR was high and I could not get it down no matter how much I eased off. Turn off the coast and a new route section for this year was a 7km drag, didn’t look too steep but towards the end you could feel it and the temp was rising at this stage, nice free wheel back down and another 15km flat till the turn back, once I turned the wind was blowing directly into my direction and you had this for 36km straight back to end of lap 1. I was feeling the heat now and couldn’t eat or take anymore gels as I started lap 2, was much slower than 1st lap and didn’t feel great, HR was climbing and when I hit the 7km drag again I thought my race was over, I was overheating, felt dizzy and completely drained. I took two water bottles at the aid station and poured both of them over me.

When I got to the top of the climb I was struggling big time with the heat, there was salt coming out of my skin and I started to worry that I was badly dehydrated. Started on the downhill and vomited, lucky there was nobody behind me as I was freewheeling downhill and had no intention of stopping. Once I got this over with I had a new lease of life, I took a couple of salt tablets and started sipping on water and decide not to take any more gels or bars. I eased off on the pace and my HR dropped and I decided to take it nice and easy back to transition. I had hoped to do the bike in around 6 hours, coming back in at 6:19 was still ok with me considering.

T2: After the bike I was shattered and took my time in transition to change again, put clean socks on and more sun cream. Sat there for a minute and my watched said 8 hours had elapsed. Cut off for the race was 15hrs 40mins so I said “feck it I have 7.5 hours to do this marathon so if I have to walk ill bloody walk it all” Run - Eased off on the run at a slower pace than I planned but felt comfortable so didn’t want to push it, I ate a banana and drank a coke at the first aid station and got a bit of colour back and a lift when I saw my family at the turning point. It was 1.6km from the Transition tent to the finish / turning point and the 3 x 13.5km laps to finish. The crowds were great for the first 3km and gave you a lift then they eased off a bit which was fine with me as a bit of alone time was needed also. I ran a steady pace and walked through the aid stations. Lap 1 went really fast in my head and I was chuffed and feeling no pains or cramps, the sun went down and it was nice and cool along the coast which helped. I came to the end of lap 2 and was buzzing, 1 more lap and it’s all over, you could hear and see people crossing the line and hearing their name being called at the finish, 3 or 4 lads were called out together and I decided that I’d be going that finish line on my own when I get back and won’t be sharing it with anyone. Looked at my watch and it was 11hrs 16mins in so I decided I was going to come in under 13hrs and reset my watch to track this. The last lap was great as I counted down each kilometre, I had no pains but kept expecting them to come and hamper me towards the end. The walks at the aid station were stretched out a bit longer as I was determined to be in good shape to jog the last3km through the crowds. The support was unreal and even had time to stop and pose for a pic taken by the AMS crew out supporting. Then the final dash home was amazing, all my family and friends saw me and were screaming, I ran up to them and grabbed a tricolour, made sure nobody else was coming down the final stretch with me and I soaked up all the noise until I heard the words “Paul you are an Ironman”.

SWIM: 1:21:56 ---- BIKE: 6:19:01 ---- RUN: 4:46:11 ---- TOTAL: 12:54:27

I stepped over the line and felt 100ft tall, got my medal and T-Shirt and walked into the food tent where for some reason my eyes went straight for the beer table and by God it tasted good. Went back outside and met all the gang and was on such a high after finishing. Worst thing was I had to retrieve my back and bags when I just wanted to go and celebrate. Had a few beers back in the hotel and relived the race, I’d say I waffled the ears off everyone about it.

Aftermath - The legs were stiff and sore for a day or two after but not as bad as I thought I’d be. Then the chat came “would you do another one” answer is yes to the Ironman but I not sure if I’d put the time into the training again, also not sure if my wife Eidin and the kids could go through the training again but they supported me all the way and I wouldn’t have got through it all without that backing so thanks. Looking back I still get a buzz thinking of the day and crossing the line and when you say to someone what the distance was and they look at you and say “what, were you mad” you think “yeah” but it’s not as farfetched as you might think and I saw all ages and body shapes do the distance on the day so in the words of Ironman “ANYTHING IS POSSIBLE”

Biking Quotes

� “Bicycles may change, but cycling is timeless.” ~ Zapata Espinoza � “Life is like a ten speed bicycle. Most of us have gears we never use.” ~ Charles M. Schulz � “Nothing compares to the simple pleasure of riding a bike.” ~ John F. Kennedy � “Life is like riding a bicycle. You don’t fall off unless you plan to stop pedalling.” ~ Claude Pepper � “The bicycle is a curious vehicle. Its passenger is its engine.” ~ John Howard � “When my legs hurt, I say: “Shut up legs! Do what I tell you to do!” ~ Jens Voigt � “Never use your face as a brake pad.” ~ Jake Watson � “The bicycle is the noblest invention of mankind.” ~ William Saroyan � “A bicycle ride around the world begins with a single pedal stroke.” ~ Scott Stoll � “A bicycle ride is a flight from sadness.” ~ James E. Starrs � “It never gets easier, you just go faster.” ~ Greg LeMond � “There is nothing, absolutely nothing, quite so worthwhile as simply messing about on bicycles.” ~ Tom Kunich � “I like riding a bicycle build for two – by myself.” ~ Harry S. Truman � “Don’t buy upgrades, ride up grades.” ~ Unknown � “Work to eat. Eat to live. Live to bike. Bike to work.” ~ Unknown � “A raggedy ride beats a dressed up walk.” ~ Simon Peat � “The best rides are the ones where you bite off much more than you can chew, and live through it.” ~ Doug Bradbury � “Ride as much or as little, or as long or as short as you feel. But ride.” ~ Eddy Merckx � “Every time I see an adult on a bicycle I no longer despair for the future of the human race.” ~ H.G. Wells � “A mountain bike is like your buddy. A road bike is your lover.” ~ Sean Coffey � “Life may not be about your bike, but it sure can help you get through it.” ~ Hallman � “I ride my bicycle to ride my bicycle.” ~ Unknown � “Get a bicycle. You will certainly not regret it, if you live.” ~ Mark Twain � “Like dogs, bicycles are social catalysts that attract a superior category of people.” ~ Chip Brown

Giants Causeway Sportive – Willie White

The mud splashed sign on the gable end of the barn proclaimed ‘CHRIST DIED FOR THE UNGODLY’ as I turned the corner. Not sure whether to take this as encouragement or an accusation, I opted for the former and continued up the hill, and onwards through the scenic glens of Antrim. This was my first outing on the Giant’s Causeway Coast Sportive as well as my first visit to the north eastern corner of the island and I was thoroughly enjoying discovering the landscape, even if my legs were not always cooperating.

We had bunked down, literally, the night before in a holiday barn in Ballyvoy, up the hill from the course’s seaside start in Ballycastle. We managed

to resist the invitation that the sparsely populated pub across the road where we’d eaten late in the evening was going to really liven up after Ballycastle closed. Instead our focussed group of cyclists retired for a good night’s rest before rising to tackle one of the sportive’s three courses of 57km, 126km and 185km. (Our northern friends denominate them in miles, of course, as the UK has an abiding love for things imperial, including its measurements of distance.) Having left behind manky, wet weather in Dublin it was encouraging to read a good forecast for the next day. Well, if I had planned on sleeping I hadn’t counted on the musical abilities of some club mates who, as the night wore on, began to form duos and trios to honk, rasp and snort their way through the early hours of the morning. Eventually I resigned myself to my fate and the comforts of the leatherette couch in the common room where I could snore away myself, undisturbed. Some hours later, adequately refreshed and no longer cranky, I awoke to the sweet sounds of an early rise cooking porridge to start the day. There was lots of noise and craic around the breakfast table as riders gathered for bananas, toast and coffee, to brew up isotonic drinks and to try to prise the last bit of marmalade out of those fecky little plastic tubs. As it was the club’s debut outing of this kind it was a great way to get to know people a bit better while not moving in a peloton.

The GCCS caters for around 1,700 riders and it’s well run so the start from Ballycastle seafront was brisk. I opted for the middle course and we were climbing soon enough, heading inland for an hour and a bit. I was enjoying the rapid descent after that first hill when my back tube popped noisily. I had visions of flying over the handlebars into a ditch but I managed to keep control and guide the bike to the side of the road. I was cursing my bad luck and the compact but useless pump I had once again forgotten to replace when the Chain Reactions support van pulled up. The lads sorted me out quickly and gave me a blast of their foot pump. Before I could head off the tube exploded again. It turned out that the wall of the new tyre had a small tear in it so Chain Reaction gave me a new one and another tube for free. Fair play.

As it’s a small enough number divided into three routes, the sportive spreads out over the course of the day. My dodgy back tyre was followed by the front and I lost a lot of time, which meant that I didn’t manage to keep up with a CCC group. Nonetheless, I would eventually spot some distinctive blue, white and yellow kits at the feeding stations where our hosts were outdoing Mrs Doyle for giving us cake and tea. Even if I was cycling solo there was plenty of distraction and plenty to look at, at my leisure. The route goes through beautiful scenery, rolling hills and view across the sea to the sandstone cliffs of the Scottish coast, a reminder of the strong links between the two places. I didn’t get to visit the Orange Hall, which was part of the longer route but was reminded instead of the different traditions that vie with each other by the stars of David and Palestinian flags flying incongruously from lampposts in the seaside town of Glenarm.

I wasn’t sure in the morning if I was going to take on the challenge of Tor Head but in the end, having tarried too long over soup and cake in Carnlough, I didn’t make the turning off point in time for the 4 o’clock curfew. I left that to more determined contestants for the title of King and Queen of the Hill. There was plenty of climbing to keep me occupied anyway as I ground out the last tens of kilometres towards Ballycastle. On one particular stint of exertion I was egged on by another queen’s Bicycle Race blaring from a fellow cyclist’s phone, which was being used as an improvised on-board sound system. God bless (the) Queen.

Many hours after we first set out Ballycastle finally hove into view at the bottom of the hill and I rolled down to join the happy band of finishers. Having rested briefly, the hardy CCC members spruced up, put on their dancing clothes and headed out for a night on the town in Ballycastle, which was an experience in itself. We skipped the massive taxi queue at the end of the night’s fun by bundling into the back of a member’s van while our designated driver brought us safely back to the barn as we giddily bounced around its dark inside, lit up by the LED lights of our phones. Another night was spent on the couch before heading back to Dublin mid-morning with a stop en route for breakfast in Belfast’s Cathedral Quarter. Looking back, the trip was a great couple of days out with CCC, the sportive was well organised, well marshalled and well hosted. I’ll definitely be doing both again.

Check your bike in 11 steps

1. Rear wheel - It should be tightly fitted and the quick release lever is secure in the closed position. Not all wheels will have quick release levers. If the wheel is not quick release, check that the nuts on both sides of the wheel are secure. 2. Spokes - Should be of equal tension and not loose. Pluck each spoke with your finger. The sound from each spoke should be very similar.

3. Air in tyres - If the tyre is soft, then attach your pump to the valve and pump up. Note: There are two types of valve fitting – Presta (long and thin), and Schrader (thicker and slightly shorter). Recommended tyre pressure is usually written somewhere on the tyre.

4. Saddle - Check your seat post isn’t loose and that you haven’t exceeded the limit marked on the seat post. Once you have checked these, use an allen key to tighten the seat post clamp. Check the seat is secure by giving it another check once you have finished.

5. Chain - Should be clean and oiled. Keeping your chain clean and oiled is important for the smooth running of your bike. Note: Don’t use too much oil as this will pick up more dirt and make the chain more difficult to clean.

6. Pedals - Make sure they spin smoothly and that your cranks are on tight, spin smoothly, and don’t creak.

7. Stem - Check that your front wheel and stem do not move independently, and that your handlebar clamp bolts are tight. Perform this check by standing in front of the bike, holding the front wheel between your knees, and twisting the handlebars. You can prevent any movement by tightening the stem bolts and the handlebar clamp with an allen key.

8. Headset - Check if there is any rocking or clicking in the headset. Perform this check by firmly grasping the head tube with one hand and applying the front brake with the other hand. This will steady the front of the bike so that you can shake the headset to establish any rocking or clicking in the bearings.

9. Brakes - ensure that the front and rear brakes are working properly. If the brake lever pulls against the handlebar grip, the brake cable needs adjusting. This is done by loosening the brake cable anchor bolt, pulling the cable tighter, and tightening the anchor bolt again. Both sides of the brake mechanism should move when the brake is applied. If this is not happening, turn the small adjustor screw on the stationary side until both sides are moving again.

Most brakes have these adjustor screws. The brake block must pull flat to the wheel rim. If this is not the case, use an allen key to tighten the block in the correct position. This is done whilst applying the brake. Finally, check the front brake by applying the brake and pushing the bike forwards, and check the back brake by applying the brake and pulling the bike backwards. 10. Frame - Look for any cracks or damage. Focus this check on the area where the frame joins the head tube. 11. Front wheel - It should be tightly fitted and the quick release lever is secure in the closed position. Not all wheels will have quick release levers. If the wheel is not quick release, check that the nuts on both sides of the wheel are secure.

Castleknock Cycling Club on Tour!