Sean Lally Jnr, in black, has made a comeback after nearly three decades away from racing.
His first job, before he couple compete, was to shave off the extra weight he was carrying.
When he did that, he started to focus on upping his mileage and more closely tracking his progress.
The results were not immediate but they came, and he has won on the IVCA - over 40s - race scene and been very competitive all year.
Having recently left his 40s behind he can relate to a huge section of the Irish cycling community who now ride the bike to stay fit and healthy as well as indulging their competitive side in races or sportives.
He makes some very interesting points here about getting back in shape that will hopefully be of assistance to many readers, especially those in the 35 years and older bracket.
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1. There is no quick fix or shortcut
I started back cycling again and having trained for a long period with the lads in Clontarf CC in north Dublin I found training regularly, all the time, was the key to improving.
Cycling for leisure is great. You can do what you want, when you want, with no real commitment.
But when you start racing, you can’t mess with it; you have to do it right.
I’m always asked by people new to the bike or back after a long lay-off what the best shortcuts are for getting back into shape. But of course there are none, and you need to be realistic with yourself about that.
It’s just miles, miles, miles. You should ride regularly. Don't go out and do 160 kilometres on a single spin and then nothing for two weeks.
It’s about banging out the regular rides. Based on my own experience, I'd recommend a minimum of three times per week.
2. Don’t train on your own
The reason I say this is because it can be hard to get motivated. But with a group, they’ll always stretch you.
There are a lot of clubs out there now and very often there are A, B and C groups; plenty of choice to suit your fitness and your goals at any given time.
If riders are strong in a certain group, they don’t want to go a step higher for fear of being ridden into the ground.
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But I'd suggest having a bit of confidence and getting out there to push yourself.
If you struggle for a week or even get stuffed for several weeks, it’ll bring you on a huge amount.
You pick up hints and tips along the way with a club; another reason to train with others rather than on your own most of the time.
3. Go easy on the custard creams
I was heavy when I got back on the bike but I’m over three stone lighter now.
It’s a work in progress but I always try and get a few extra pounds off and then keep it that way.
You see guys paying thousands of Euro to take grams off the bike but if you stay off the custard creams you could make up that weight difference.
Imagine that every extra kilo you have is like having a bag of sugar strapped to the handlebars. Try to constantly think that way and the importance of slimming down is hammered home.
A lot of guys are fairly slim but there are other guys who let themselves get really out of condition.
So, again based on my own recent experience, I'd advise keeping an eye on your weight as a priority with a view to nudging it lower.
4. Track your progress
I know it’s frowned upon by some people who simply want to enjoy their cycling without getting too serious, but Garmins or similar devices are great because the numbers they record offer constant feedback.
They tell you your speed and your distance and you can monitor how you do from week to week.
Keep a record of it and track yourself on rides. You don't need to get too technical but you do need to keep track of what you're doing and how your condition is changing if you want to get fitter.
You might have taken three hours to do a ride; trying to target 2:55 the next time may seem like a modest goal but it's constantly bringing you in the right direction.
Seeing a training log will also give you confidence. You’d be amazed how many kilometres you can clock up.
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