After decades out of the saddle, my goal was to come back with a bang - to really challenge myself both physically and psychologically...to be precise, complete the Haute Route - Alps within 9 months and along the way improve my life, my outlook on it and my health...to be a better person! Call it a mid-life crisis. A metaphorical crossroads. An awakening or reboot - whatever - it was an opportunity to draw a deep breath, take stock of what is important in life and lay the tracks for a long, healthy, productive and happy "2nd half", as it were, with my family, career and future retirement.

To help me achieve all of this Anthony Walsh and his company A1 Coaching was recommended by a friend. I was told he was singularly focused and talented in this area. Simply the best in the business - that his techniques and methodical approach to his work were groundbreaking and would, with hard work, discipline and dedication to the cause, bear fruit.

We arranged to meet and I listened to his life story, his educational and professional background. Last but not least he shared his own general philosophy on life. I was hooked but that was just my side of the equation. Unbeknownst to me he was interviewing me as well. The chemistry had to be right for both of us. Our visions had to align. Most importantly a shared sense of comittment and had to be felt. We both passed the coffee test...

Anthony is a visionary...He's an educator...A mentor...A coach. He set me on a dietary, mental and physical journey of enlightment and true discovery. Now, apart from the cycling and fitness improvements, each day I get up with a fresh sense of wellbeing. Invigorated to take on the challenges daily life brings. I have a happier and more contented family life and my panoramic view could not be more sunny and bright. As for the physical improvements? 20% body fat down to 7%...84 kg down to 68...average wattage doubled and now weekly 100 km+ rides are the norm...last weekend I did a personal Grand Fondos in circa 4 hours (in 30 C+ heat)...not bad for a 5' 9" 52 year old!

 

"Finally got around to re-testing today, on week 10 of base. Following the plan fairly consistently, move sessions around to suit shift work. Doing all bike sessions as close to plan as possible, some core and a little gym. Knew I was improving but shocked with results today on Wattbike Test, FTP up 15%, up 4s watts, FTHR up from 175 to 180. Peak HR up to 193, all for a 46+ year old Auldfella. This really works, I’m training so much less than last year, at lower intensities and not getting sick by being out in shi*e weather" - Brian Morrisey 

 

"...Thank You A1 Coaching..."

My first experience of the Ras was back in 2010 when I worked as team manager for my own club UCD. Throughout the week I joked to the lads saying I'd get around the Ras before I was 30. The following year I ran away to Australia and returned almost 3 years later 29 years of age a lot fatter and an awful lot further away from the Ras dream than before. I spoke with Anthony Walsh about getting a coach (and getting from being an A3 with Zero points to a man of the Ras in 9 months). Most were laughing others assumed it was just pub talk. October 1st rolled around and I was ready to be coached by Peter Morse.

Peters approach was all about the slow build and all about getting quality out of each session. The biggest challenge I faced was time management squeezing in solid training weeks on top of a demanding job and achieving proper recovery. Throughout the winter months working with Peter I managed to strike a successful balance between work life and cycling I managed to lose weight gain fitness and more importantly not lose focus on the goal. Pete always talked about enjoying the bike whether it be a race or a training ride which I think is hugely important for anyone considering riding the Ras for the 1st time. It’ was a long hard but strangely enough enjoyable experience. Of course there were times when I doubted I'd get to the start line of Ras but I kept plugging away and stuck to Pete’s plan. I trusted in my coach and he delivered on his promises. I finished my first Ras in a lot better shape than I expected I know have 1 cap 1 medal and some great memories.. I was a week I’ll never forget and a week I’ll definitely look forward to being a part of again in the future. - Niall Dywer 

 

It has been almost a year since you guys came to Doha for the training camp and I discussed my ambitions of participating in Haute Route Pyrenees with you.

My fitness level was horrible at that time and I literally hadn’t even scratched the surface of road racing. You assigned Liam to work with me and that journey has just been amazing. Liam has taken me to a level of fitness and race readiness that I thought was not possible within a few months.

From being a complete novice to train to participate in a 7 day race covering more than 800 km distance and 18,500 meters+ climbing was something that Liam worked on with me. He pushed me to the limits during training and I had full confidence and trust in him as a coach.

I finished Haute Route Pyrenees. My objective was just to finish within the cut off times but I managed a 244th position in men’s category out of approx. 305 riders. For me it has been a dream accomplishment and gives me confidence to aim for a better position for next year’s Haute route.

Again a lot of thanks to Liam and A1 coaching for making all this possible. - Kazim 

 

First time venturing in to having a coach and structured training, but I am pretty sure it won't be the last after this experience!

Firstly, just great dealing one-on-one, hand having someone understand what I want to get out of it, the time I can allocate to training, and being able to weave a working plan around my goals and time constraints.

Secondly the structure itself which has seen me make big gains in my climbing which was my desired outcome from this. Having never delved in to structured session, this was a big change for me. Usually I would just ride based on time, distance, and elevation, increasing each to push myself. In retrospect that was neither time or effort efficient, as the plan and sessions that you put together for me allowed me to get maximum value out of a short amount of time, often arriving home within an hour absolutely shot! The build of intensity and accountability for following the plan also built as much mental strength as it did physical, willing myself to keep going in intervals right to the buzzer, as much as my legs, lungs, and the devil on my shoulder were urging me to just stop!!

At the end of the day I suppose it is results that matter, and after the program I managed to send a new PR on a test-piece of a climb that I have done more reps on that I can count, beating my previous best by a considerable margin, which I was both surprised and delighted with in equal measure!

The bike has become a real form of therapy for me, both physically and mentally, and the growth I have seen through this process has been amazing in both elements. Anthony has also created a great sense of community around his coaching business too, with meetups and social spins (pre-Covid), as well as a general well-being program. This holistic approach is something that I have very much bought in to, and it is something that I have had a keen interest and knowledge about beforehand, but his implementation makes it sustainable and implementable.

Anthony is seriously personable, and makes the whole process enjoyable and engaging, and I highly recommend both the A1 team, its ethos, and their coaching approach. I'll be back!!

 

After an almost ten year hiatus from cycling I reached out to Anthony/A1 Coaching and asked for help in getting back into racing shape. I had tried many times over the previous number of years to programme for myself but I’d always fall off the wagon after a few weeks training, I needed to be held accountable by someone I respected.

I used to race against Anthony here in Ireland (actually, I normally watched him disappear off up the road in a small group) and he was always someone I genuinely liked and respected, he’s a tough and honest competitor. My only regret is I didn’t reach out years sooner than I did.

The level of programming and follow up emails, voice messages and text messages is remarkable. They can’t do enough to help, whether it’s a question regarding an upcoming session or my inability to use software and hardware correctly. The programmes are always delivered on time and the sessions are challenging, interesting and achievable. My threshold has been steadily increasing month on month and I’ve lost 5kgs in 15 weeks. Being advised and guided by someone who has been deep in the trenches in my opinion for me has made the difference between hitting my targets and not.

My planned assault for racing again is for now unfortunately on ice. As restrictions hopefully are eased somewhat, I’m looking forward to putting in a block of consistent training under A1 coaching’s guidance.

I cannot recommend enough that you too should reach out to A1 coaching, you won’t regret it!

Stephen Surdival.