My Training Week: Big gun Bryan McCrystal on his double days

Being a married father of two and working man does not stop top domestic rider Bryan McCrystal putting in a big training week. Above, leading the breakaway at the National Road Championships in Westmeath last June (Photo: George Doyle)

Dundalk man Bryan McCrystal has gained a reputation as a fearsome rider who means business every time he rocks up at a race.

His no nonsense style of riding has won him many admirers and his dedication to the sport is immense.

The father of two works full-time in a jewellers in Dundalk, which means his time is divided.

But that doesn’t prevent him from logging quality training week in, week out.

Some weeks are better than others as family and work life dictate, but here he outlines to our man Brian Canty what he terms ‘a dream week’.

Name: Bryan McCrystal
Team: Team ASEA
Age: 33

Monday

After three hours on the road yesterday (mainly top end zone 2) I’ll try and do two hours of the same with the last 40 minutes broken into 2 x 15 minutes zone 3 efforts.

After training Saturday and yesterday, this would be the end of a three-day load.

McCrystal does quality work in the gym and says he gets in and out as quick as he can.

Tuesday (split day)

AM - I’m back in the gym this morning after many years away from it.

Here I lift heavy. I get in, get out, no messing about.

I do cleans, squats, deadlifts and a new exercise recommended by Damien Shaw called ‘the prowler’. This session is 45 minutes max.

PM - In the evening I’ll saddle up on the WattBike and hit it hard for 1 to 1½ hours, depending on what time I get home from work.

Here I’ll build for the first 30 minutes and do some 4 x 20secs top end at 120 cadence.

The main set in the session would be 5 x 8 minutes at 10 mile TT pace; resting for three minutes in between efforts.

Wednesday

I take a 2-hour turbo class in the evening but sometimes I might ride tw0 hours easy in the morning if I can. It rarely happens though.

Last week’s evening class was 45 minutes building into zone 2 with some efforts.

These are 3 x 18 minutes (12 minutes top end zone 2 with the last 6 minutes in the top end of zone 3) with three minutes recovery after each.

Thursday

I rode to and from work today.

It was 1½ hours at the top end of zone 2, so a very solid three hours in total.

Friday

AM - If I can make it work I’ll do my usual morning gym routine, the same as Tuesday.

PM - I’ll leave work early today and depending on the weather it’s either a WattBike or outdoor session.

Last week this was two hours with the first hour easy. The last hour I’ve formed a new session. I call it ‘the 3 sixes’.

Every repetition is done at threshold and holding zone 2 for the 'rest' period.

So, do 2 x 3 minutes at threshold, rest for 3 minutes between reps.

Then I do 3 x 2 minutes, rest for 2 minutes.

Finally, I do 6 x 1 min reps with a 1-minute rest.

I keep on the power even in the rest rep. Don’t stop spinning. There are no breaks.

McCrystal is one of a small number of Irish riders capable of winning a Rás stage and this year's route, for strong men willing to take long range chances, will suit him (Photo: Dc Images)

Saturday

Myself and Karen argue the night before over who's going to get out the door first as she’s a keen runner with the North East runners. I normally lose.

Today is a two or three hour day hitting the hills. Zone 2 on the flats, zone 3 on the climbs.