All coffee, food and beer (prizes) are included in the price. 
Book your place for Friday 9th of October by clicking on the link below 
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Our next adventure. Join us.

Need to be a member of Cycling Ireland to join this tour and also have experience of cycling in a small group and ability to maintain an average speed of 20-23km/hr over 70-100km.  

One of the most common reasons for low back pain in cyclists is the inability to move normally at the low back and pelvic area.  In this video, we show you what normal movement is.  Get this right and then allow your pelvis to find a comfortable position on the saddle by using this new movement.

Achilles pain or achilles tendinopathy can really put a stop to cyclists. Learn the reasons why this problem can arise and how to solve it.

This video goes into detail about why a cyclist can develop pain at the back of the knee.  We also cover ways to improve symptoms. 

A very common site of pain in cyclists is the front of the knee.  This video explains the reasons why and gives you the steps to take to resolve the knee pain.

Ah yes, that very much applies to both our current life situation and the adventure racing calendar.  We are going to miss the buzz of Quest Glendalough this weekend.  We’ll miss the drive over the sally gap to get to Laragh on the day before.  The registration and its electric atmosphere brimming with athletes and nervous excitement for the following day.  Then you have race day and the big green field.  The field always has more characters in it then the movie itself! You’ll see every square meter of it teeming with life on the morning of the race.  Look closely and you’ll notice the sneaky urinator who thinks he’s well-hidden between two vans, or the desperate Dan asking around for a spare helmet.  You’ll hear the cries of concern and the denial of training from the group of friends who now feel just like they did all those years ago on the morning of their leaving cert.  Then there’s always the character who is a bit behind schedule and fumbling over their bike trying to remove the Quest sticker from its paperback.  Is there any way you can make this process a little easier Quest committee??!
I personally love the way each wave is fenced off in the top bit of the field, making us feel like a pack of bulls about to be let loose on the streets of Pamplona.  Don’t change a thing, it’s a great feeling.
The race itself has many faces.  Of course, it depends on what route you’ve picked that day. Whichever one, if all goes accordingly, you will get to experience the truly amazing kayak around the upper lake at Glendalough.  Your face is guaranteed to smile, even if it has grimaced the majority of the time on your way to this point in the race.  To make another movie reference, two is not too many, the sport route passes Glenmalure lodge pub, the same pub used in “The Stag”.  A classic Irish version of “The Hangover”.  I’m watching more TV then ever with the past few weeks.  Stuck into “The Mandalorian Star Wars” episodes at the moment, quality.  I’ll stop now!
Quest Glendalough, like all of the other Quest races, is superbly organised in order to make it consistent, yet it is never consistently the same.  Each time you race this race, it will always throw something new at you.  Whether it be the weather, or maybe your competition/friends have switched tactics and made a run for it early on in the race and you have to play catch-up or the extra few pints the night before have allowed you to descend hills quicker than normal and ascend them slower than usual!
I can’t help but feel this blog reads like I am lamenting the loss of Quest Glendo forever.  I’m not.  With a bit of luck, it might be rescheduled for another date later this year.  All is not lost, we, the adventure racing community, are getting the opportunity to gather for a virtual bike ride this Saturday morning.  The good people at Kayathlon are organising a turbo trainer session for any adventure racers looking to spin their legs for a good cause.  While the good people at Elite Events have set up a social and emotional movement called The Green Wave.  So far, they have delivered over 3,000 cups of coffee and gratitude to our healthcare workers around the country. Give them what you can through their go fund me page, www.gofundme.com/f/the-green-wave
Long live Quest Glendalough!
John Phelan aka The BikeFit Physio

Common cycling injuries: treatment and prevention. Here's a few videos showing the most common cycling injuries and how to manage them.

The video looks at the reasons for developing iliotibial band pain with regards to cycling and how to treat it.

This interactive workshop will be ideal for people who have been participating in adventure racing with a while and wish to enhance their performance and improve their results.  The workshop will better your understanding and performance of the two disciplines; biking and trail running, and at the same time, have the opportunity to ask the expert some questions and share some laughs about past experiences on the roads and mountains!SIGN UP BY CLICKING :  HERE 

ABOUT THE VENUE: Our new clinic, the Life Fit Studio is in upper Ballygarvan and has plenty of space for groups like this. There are some lovely cycle routes on our doorstep making this a perfect choice for such a workshop. We’re proud of our cosy coffee corner too. Look forward to regular breaks to chill out on the couch and meet fellow Questies over coffee and cake.
COST: 85 EURO PER PERSON
CAPACITY: 15 PEOPLE

PARKING: FREE PARKING AVAILABLE ON THE GROUNDS OF THE CLINIC
AGENDA:

9 – 9:30am : Registration and greeting
9:30am : Welcoming and intro to the day’s activities

09:45am: Group presentation on bike fit, bike safety check, posture on the bike and cycling technique
10:45am : Gathering and prepping bikes for cycle
11:00am : Group ride (60-70mins) A relaxed and guided cycle with The Bike Fit Physio. This is a chance for you to practice what you have learned from the previous presentation. You will also get feedback on your cycling posture and an opportunity to ask for tips on bike handling or anything cycling related.

IMPORTANT: PLEASE BRING HIGH-VIS AND HELMET WITH YOU FOR THE CYCLE. 

YOU SHOULD BE ABLE TO HOLD A 20KM/HR AVERAGE SPEED FOR THE ROUTE

12:15pm: Gather for lunch at the clinic.  Lunch will be included in the price.  Tips on kayaking to be one of the lunch topics.
1:30pm: Interactive talk on running and how to avoid common running injuries. This will include a running gait analysis on someone from the audience!
2:30pm: Gather and car share to Tracton Woods (15mins away) for a guided group trail running session. Again, another chance for you to practice what is preached! Lovely setting with some nice trails.
4:30pm: Back at the studio for a Q&A, and cake!
5:30pm: Goodbyes
The workshop will be lead by myself, John Phelan
Please note, due to the nature of the workshop including two outdoor sessions, the timing may not be kept to a tee, please give yourself extra time at the end of the day to allow for this.

FAQs
Do I need to have entered an adventure race in the past in order to attend this workshop?
Not at all.  However please note this workshop is aimed at the intermediate athlete.  You should be confident in your ability to cycle in a group and run forest trails.
Should I bring my own bike to the workshop?
Yes, It is a requirement that you have your own bike and that you are confident in cycling it and able to maintain an average speed of at least 20km/hr
What are my transport/parking options for getting to and from the event?
Best to drive as public transport does not stop at our clinic. Free parking on site.
What should I bring with me to the event?
Your clothes that you cycle in, including your helmet and high-vis. You will also need clothes to wear when trail running (trail runners, spare leggings or shorts, few layers). Spare socks and change of shoes is a must. You can bring your lunch if you wish, otherwise lunch will be included.  (selection of soup and sambos)
How can I contact the organiser with any questions?
Email John at info@lifefitphysio.ie or call 086-2451430
Do I have to bring my printed ticket to the event?
No
Is my registration fee or ticket transferrable?
Yes, please email to say you are transferring it to someone else
What if I do not want to go on the cycle?
You can use the facilities at the clinic.  There is plenty of space to stretch and move with a coffee corner for refreshments.
Will there be light refreshments available?
Coffee and cake will be readily available on the day!
What’s the refund policy?
Full refund once 48 hours notice is given.
Will there be a waiting list?
Yes, a waiting list will be set up. If the event has reached capacity, email info@lifefitphysio.ie to be put on the waiting list.