Dylan Foley has emerged as a rider of real quality in the past two years; the Corkman having ridden for Standard Life-NRPT and the Aquablue team on the home scene after starting with St Finbarr’s CC. He will spend next season with French team AC Bisontine.
He is a former junior international both on the road and the track but has opted to focus solely on the road for the forthcoming year.
In 2014 his biggest win was the queen stage of the Kerry Group Rás Mumhan while riding for the Irish U23 team. (Photo with thanks to George Doyle)
Name: Dylan Foley
Date of Birth: October 4th, 1995 (19)
Weight & Height: 73kg and 189cm
Team: AC Bisontine, France
General goals for next year
My main aim is to keep progressing. Obviously, I'd hope to find my feet fairly quickly over in France and start getting results. The April-May period will be an important time because there’s plenty of good stage races in France. After that you've the National Road Championships as a big goal. But once I get up to May, I'll sit down and assess my goals and go from there.
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Training goals at the moment
I want to keep banking good quality miles along with upping my training from last year. I’m trying to stay free of illness and injury. I’m looking to keep the weight down and to work on those areas that need to improve compared to last season.
Typical Weekly Routine
Monday
In the morning I head to the gym at 8:30-9am. Depending on the number of sets I have, it takes me about two hours or so.
As the winter has progressed, I've been upping both the weights and sets, with all my weights targeted towards the lower body. These include leg curl, leg press, leg extension, squats etc.
After some stretching, I try to get some food and recovery drink into me and rest up for a while.
In the afternoon, after getting some carbs and mainly protein into me I head out on the bike for two hours at low level endurance.
The main aim of this is to stop the legs from getting tight after the gym, aid recovery and get a few extra hours done.
Tuesday
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I head out early for 3-4 hours endurance, which includes strength work on drags/hills. I work off power but also keep an eye on my heart rate, which indicates how fresh/tired the body is.
After the spin, I get some food into me straightaway, rest up, and finish the day with an hour of core exercises in the evening.
Wednesday
Like Tuesday, Wednesday involves a 3-4hr spin at endurance, with strength work.
Thursday
After two endurance days, I head back into the gym and do the same as Monday's session and in the afternoon I’d go out on the bike. Again it’s the same as Monday; two hours or so at low level endurance and some core exercises later.
Friday
This is my rest day so it's a day when I do nothing. I like to read up on things, whether it's on nutrition or just an ordinary novel. I might practice French for an hour or so, or just be a pest and annoy Timmy, my coach, about training. Other than that, it's feet up followed by a good night’s sleep.
Saturday
I head out with four or five lads from the local area and do a ride of up to 4½ hours depending on where I am in my training programme. Going out with a few others is great because I normally train on my own during the week.
Sunday
It’s the same as Saturday, although tired legs and the 'silent' treatment normally creeps into the group. Somehow, a few lads’ bikes always seem to be a bit shorter in length come Sunday too (hard to halfwheel two days on the trot – Ed). Like the weekday sessions, recovery is just as important to set me up for the week to come and getting the most out of myself.
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