Ian Richardson was one of the standout riders of the 2015 An Post Ras where he finished 10th on General Classification (Photo: Pawel Sadowski – Shutterstills.com)
He was the highest-placed Irish county rider and only second Irishman behind former An Post Chainreaction man Ryan Mullen who is now riding in the WorldTour for Garmin-Cannondale.
Richardson is an amateur cyclist who works full-time, so to achieve that result took some commitment and here, he lifts the lid on what exactly it took to get him into shape.
And he’s planning on doing the exact same again this year, folks…so pay attention!
Name: Ian Richardson
Club/Team: UCD CC
Age: 27
Height: 188cm
Weight: 76 kg
Current training goals
- The winter months are all about building endurance and foundation with many long rides on the bike, including some very specific intervals.
- I can build very predictable form without burning out. This is due to the individual training plans designed by my trainer and based on my specific heart rates and power performance data.
Goals for 2016
- To again - with the help of my trainer - prepare for a strong performance in the An Post Rás and National Championships.
- The training involved will also ensure that I have the load and preparation required if selected for an Irish national team for the Rás or abroad.
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There is no standard typical week but this week looks like the following;
Monday
An easy ride ~2 hours on the flat, following the long rides at the weekend.
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Tuesday to Thursday
A 3-hour ride or 4 hours split into two sessions in the morning and evening fitted around my work schedule.
Intervals may be included for developing power and threshold.
Friday
Another recovery day with an easy 2-hour ride on the ergo, which allows me to get my fix of trashy superhero shows or movies.
Saturday and Sunday
The weekend is about getting the long rides in - 6 hours or more per day with a mix of flat and rolling terrain and some special intervals
I always keep my heart-rate in check during my rides.
My Garmin training data is monitored and checked every evening by my trainer who evaluates them and writes comments, if necessary.
Because my training and nutrition plan is well taken care of, my only job is to get in the saddle and deliver.
See you on the road!
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