Ken Tobin has made a strong comeback to racing since he dusted down his wheels for the 2013 season; his first in 19 years. A former national junior champion, he has a number of wins under his belt since his return including a stage in the Suir Valley Three Day this year.
Now fixed on riding the Rás for the first time aged 39 years, he's not slacking. He has a very strong work ethic during the off season which involves riding his bike but also strength work and stretching; lots of stretching.
- Name: Ken Tobin
- Date of Birth: 16th, December, 1975 (38)
- Weight & Height: 73kg, 175cm
- Team: BikeWorx
General goals for next year
Goal number one is to get myself into the shape needed to ride the Rás. Next year is the only time I’m going to attempt it so a lot rests on my training over the next six months. I’m putting everything into it and have been since mid-September.
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I started back a bit earlier than most because I stopped racing in early August. I want to work on a few aspects of my riding to target winning some races.
I also wanted to be in generally better shape for next season. I think the group of lads we have in the BikeWorx team can stir it up a bit.
Training goals right now
After just finishing a block of strength work, right now I’m working on my base miles with a secondary focus on increasing power and pushing up my threshold.
Gone are my days of only doing 2.5-3 hours on a Sunday; I’m regularly doing 4+ hours. My weight is good but I know it will naturally drop to about 70kg by the time April-May comes around.
I’m also doing core work as well as shoulder strengthening, after my collar bone break in 2013.
I’m doing 10-13 hours of bike a week – 275 to 350km quality. But I hope to up that a bit more in the next month with a nice block planned for the festive period.
Typical Weekly Routine
On the right and riding for Cycling Leinster, winning the criterium stage of the Suir Valley Three Day (Photo: Dc Images)
Monday
I usually do a recovery ride after the long session on Sunday; so to and from work at Zone 1 up to Zone 2 watts.
All zones are in watts but I will keep an eye on heart rate for signs of fatigue or impending cold. I have a 35 minute commute to and from work.
Every work day I stretch when I get to work, drink plenty of fluids throughout the day, usually 3 litres and then stretch again when I get home.
Tuesday
Right now I’m working on threshold power so I might do some Zone 3 into Zone 4 intervals for 10-12 minutes then recover for 10 minutes and do it again.
Lunch is never a big meal, usually soup with chicken or turkey strips and some salad.
Then for my trip home there might be a slightly different approach or times spent in those zones. I also do a core session when I get home before stretching, then dinner.
Wednesday
Depending on the routine for the week, this can either be a 'slightly' easier day before a hard Thursday and Friday. Or it will be a slightly harder day than Tuesday.
An easier day would be a set of short high intensity intermittent intervals on the way to work.
A tougher one would be Zone 3 straight out the door with no breakfast beforehand.
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It’s only 35 minutes but it’s a nice routine to get into for my metabolism. I'll do the same on the way home (Zone 3) but no food after 2pm. I leave work at 6pm.
I do another core session when I get home before stretching.
Thursday
This can be a variation of Z3 and Z4 efforts, again 30-35 minutes of it into work.
Then the same on the way home. Another alternative session is muscle strength sessions; usually short duration full-on effort in the saddle followed by short recovery periods.
This is done for 15-20 minutes and then some recovery at Zone 2 until the 35 minutes is complete. This hurts and I certainly won’t eat at least 2-3 hours before it or else...
I try to get some of the shoulder and neck strengthening done (with weights) once I get home.
Friday
This is usually the toughest session of the week. It's 30 minutes of Zone 3 into work, then I try to get a bit more done after work of Zone 3 and Zone 4.
Or it could be a few sets of strength efforts for 15-20 minutes each with different routines for that session.
Saturday
Rest day from the bike; family time. It's usually swimming with the kids. I stretch in the afternoon and also in the evening. I do some of the shoulder and neck strengthening exercises with weights. I also use the foam roller to work on the knots in the legs.
I use this usually twice a week, if not more.
Sunday
This is endurance and strengthening session, always 4 hours plus. Usually I have some alternative routines. If I’m alone I'll do some zone 2 to zone 3 predominantly followed by some 10-15 min zone 4 efforts with some variations.
If I'm in a group I try to stay below zone 3 and save energy for my own personal efforts. I’ll look to do some zone 4 or some muscle strength sessions towards the end of the spin.
I'll eat frequently during the long rides, but small amounts. I do core and some stretching when I get home. Then it's a recovery drink, banana and then I cook Sunday dinner as I’ve been thinking about it the last 2 hours!
Any other business?
I see a physio Karl Donnelly every 2-3 weeks to work out the knots and keep my knees in order. That, along with frequent stretching really helps keep on top of any problems.
Weight training is done purely to strengthen my shoulders and neck as I have had ongoing niggles from an old bike injury I got at the Des Hanlon in 1994.
Nothing major in terms of weights, I’m not in a gym but I use some weights at home as well as neck and mid-back stretches. Lots of stretching for an ageing body!
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