Former Irish international rider turned top coach Stephen Delaney was one of the best amateurs in his day and raced against many of the biggest stars at the time.
Stephen Delaney is one of a select few Irishmen who can say they rode the Nissan Classic while Sean Kelly and Stephen Roche were in their prime.
After retiring he went into coaching and has made a very good career for himself there; working with Triathlon Ireland on a full-time basis.
He now travels the world doing what he loves and has invaluable experience from his racing days and his current work with top athletes.
We asked him for five simple tips to improve your cycling and he was happy to oblige us with advice applicable to riders of all ages and abilities.
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1. Learn to sprint
I was useless at sprinting but a session with Paul Kimmage - and plenty of practice - got me to a point where at least I could get placed in races.
If the win is gone up the road, go against instinct and wait for the gallop for the minor placings so you get some practice in.
The key is to wait and wait again so you don't lead it out.
In other words; for anyone who thinks that just because they can't sprint they have to attack all the time, that's not the case.
So if the race is over because there are three or four away, you can still use to finish to learn how to sprint. Do not lead it out; learn to wait as long as the actual sprinters.
2. Find someone who will be brutally honest with you
I still remember a conversation I had with Paddy Doran who essentially told me I was wasting my time racing like I was.
It wasn't funny hearing Paddy's words but they were necessary if I was to improve.
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3. High intensity or winter miles?
It doesn't have to be either. Those I'm coaching at the moment are doing everything from 6-8 second efforts through Z3 heart rate efforts and long rides.
Look at the work of run coaches like Brad Hudson; his philosophy of starting at the extremes and working up to the demands of the competition.
I would always maintain the top end stuff throughout the endurance.
4. Know your Functional Threshold Power (FTP)
This is great and gives exact information for training zones. It is an honest way of training; more honest than some other methods.
For example, the power you put out is the power you put out; it's not affected by external factors.
Power-profiling is great for showing up weaknesses.
5. Learn the basics
If you are starting out get someone to show you how to brake, corner and descend.
There is lots of help out there in clubs - so just ask!
