Hi everyone, sorry it has been a while sine I have sent my last diary but I am still training and racing here in Perth Australia. I will be based here until the 1st March before I go to do the Tour of Taiwan between 6th-11th March.
I would just like to say a big thankyou to Hilton Mcmurdo and his family for looking after me during my stay here in Australia. Hilton was a professional in England before emigrating to Perth in the Mid-nineties were he now runs a cycling team and Perth’s biggest bike shop, Glenn Parker cycles.
It is ideal cycling country with the fine weather and the good roads along with the large number of cyclists in the area. Everyday there are large groups going training so s great place for my preparation for the Commonwealth games. Again thanks to the McMurdo family and all the Glenn Parker cycling team for their help!
2nd Feb
Endurance 4hrs 25min
Ave hr- 113 Max- 164
I eventually arrived in Perth yesterday and slept for 14hrs last night so feeling ok today. I left early in the morning to do a ride with a group, felt very stiff in the fist 2hrs but I was getting better by the end of the spin. It was on a rolly route with a 4km climb half way, but stopped for a coffee at the top of climb, nice!
It is very warm here 33degree but a lot better air quality to Thailand which is helping a lot. I done a bit further than I had planned but it was not too difficult as in a big group.
3rd Feb
Endurance 3hrs 15min
Ave hr- 110 Max- 164
Again another steady ride and still using the rides to recover from the last 2 weeks of racing. I feel a lot better than yesterday and legs starting to loosen up a bit.
I feel tired and sleepy in the afternoon but still getting over jet lag I think.
4th Feb
Endurance & intensity 3hrs30min
Ave hr- 135 Max- 180
I was with a large training group today (80+) which left at 6am and it was more like a unofficial race than a training ride. I believe these are quite common in Australia and a good way to get some high intensity intervals done. It was on a rolly route with some 600m hills that were done at max and some full out 30sec sprints.
My legs are still recovering a bit from racing but this session will “wake” me up a bit and remind the legs what they are used for!!! I hope.
I general a good session and I admit that I spent the rest of the day on the beach after the ride. Think I deserve a bit of a relaxing day after all the travelling and racing.
5th Feb
Recovery 1hr 30min
Ave hr- 105 Max- 153
Today was just a easy spin on the coast road with no efforts or intensity. I could have had a complete day off the bike but the weather is too nice to not go out!!
6th Feb
Max efforts & endurance 3hrs 45min
Ave hr- 130 Max- 183
108km Ave spd- 29kph
6x1min @ 175+ max sprint
I decided to do some short high intensive stuff today. I think it is good for my recovery as the efforts a hard enough to keep up the intensity side of training but short enough that it will not tire me out and will recover easy from them.
I found that I did have good recovery between efforts and my heart rate dropped very quickly after sprint. They were done on the flat mostly but the last couple were on a short 600m hill.
7th Feb
Endurance 6hrs
Ave hr- 123 Max- 175
181km
I went out early (6am) with Hilton and done 55km then we met a group for the rest of the spin. It was a flat route to start but we done a lot of climbing halfway through the ride. The hills were taken at a fast pace but I tried to keep a high cadence (100rpm+) while on the climbs in the saddle. Trying to keep a bit of the leg speed I developed from the stage races. I felt good today and had no problem with the duration or the intensity on the hills. Very good training session and happy with the form at the moment.
8th Feb
Recovery 1hr 45min
Ave hr- 110 Max- 165
48km
Legs were feeling a bit stiff after yesterday but it was expected.
Nothing too difficult today and just rode at a easy pace on a flat route.
9th Feb
Strength Endurance 4hrs 20min
Ave hr- 120 Max- 170
131km Ave spd- 31kph
I was again out with a group and went back into the hills halfway through the spin. The climbs varied between 4-1km in length and I used a 53X14-17 on the hills with a cadence of 55-65rpm on the hills. I felt ok and tried to stay in the saddle as much as possible. It is nearly the opposite to my training on the hills on Tuesday were I was spinning the gears. I think you need to keep everything developed in your training, leg speed, strength, max speed, threshold ect…
We were in the hills for about 1hr 30min in total but the rest of the ride was in a group and easy to sit in the bunch.
10th Feb
Steady 3hrs 10min
Ave hr- 115 Max- 160
86km Ave spd- 29kph
Today was the “coffee stop ride” and a nice way to spend Friday afternoon. We were in a group of 6 and stoped at 3 different cafes, a very hard day on the bike!!!!!
Legs felt fine after yesterdays ride and had no problems at all. Good sign I hope.
11th Feb
Endurance & intensity 3hrs 10min
Ave hr- 130 Max- 187
110km Ave spd- 33kph
Today was the big group spin leaving at 6am and spending most of the group ride in a line out. I do 1 hr ride to meet the group and then a 40min ride back. The group spin is fast and some max efforts and some vo2 efforts. Good to get some speed in the legs. Feeling ok and nothing too hard that I can not recover from.
12th Feb
Race & endurance
3hrs (1hr crit) 100km
Avr hr- 175 Max- 193 (heart rate or for the 1hr race)
I rode to a local circuit race in Perth and then rode back after. The race was on a 1km circuit and not very technical. I was not concerned about the result today but wanted to get a good work out and open my legs and lungs up a bit. I was practically on my own for 45min of the race but was caught on last couple of laps, no great worry really. Hilton won the race so at least I could help him a bit and his team. It was a great work out and really needed to get this high intensity workout, my heart rates were higher than normal (193max) so I am fresh.
Enjoyed the race without having any pressure of a result and just getting some good efforts in.
13th Feb
Recovery 1hr
Ave hr- 105 Max – 155
30km Ave spd- 30kph
I just had an easy day and rode up the coast road using a small gear and taking it easy. My legs feel really good after yesterday and think that it has help blow the “cobwebs” out a bit.
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Stage prologue 24th Jan
5.1km 6min 50sec
Ave hr- 175 Max- 185
Ave spd- 43.5kph
4th on stage
Today went a bit better than I thought, but it was not enjoyable at all!!! My legs could not understand why I would want to punish them again after already doing a 6 day stage race, but time to go to work.
We cycled to the start in the morning and that was a good 30km warm up, I was the 4th rider off so I then done 30min doing short intervals before I started. E.g 1-5min @ threshold 170-180bpm with good recovery between efforts.
I was suffering from the start and I thought my legs were going to drop off in the 1st km, I saved a bit for the finish and finished with a ok time. The team won the stage with Mccann, Lloyd 2nd and me 4th. Tomorrow will be a long day at the front of bunch!!!
Stage 1 25th Jan
210km 5hrs 10min
Ave hr- 138 Max- 183
Ave spd- 40kph
Today’s route started with a 20km climb then a mostly flat to rolly stage. We had to defend the jersey so that meant riding at the front for most of the day. It was pretty uneventful but for a few minor attacks, but it was a bit tiring keeping a steady tempo for 5hrs in 33degree’s. My legs felt fine and better than yesterday but my back is still in some pain and I have not recovered from my crash in Siam!
We kept the jersey and ended in bunch sprint
Stage 2 26th Jan
165km 4hrs 16min
Ave hr- 154 Max- 190
Ave spd- 39kph
Today was a very hard day for everyone. The route was hilly most of day but the last 30km were UPHILL!!!!!!
David crashed at the start so I went back for him and got onto bunch ok, then I crashed badly on a roundabout with 15 others. The normal thing to do after crashing is to get back on bunch and sit on, right? Well I was stupid enough to attack when I got back on and got away in a group of 20 riders, I was the leading rider in the break on GC so there was pressure to keep it this way at the finish. When we started the climb I attacked and split the group up, this left me, Hussein (team mate) and a Chinese Marco Polo rider in front. He was 10sec behind me overall and a danger.
The climb eventually took its toll on me and I got dropped from these two with 4km to the finish and lost 1min 30 sec eventually finishing 3rd on stage and 3rd overall. The Marco polo rider won the stage and with the time bonus takes the yellow 7sec in front of Hussien. Spent the night trying to find new skin for my arse and legs that were ripped of during the stage In the crash!!!!
Stage 3 27th Jan
221km 5hrs 33min
Ave hr- 152 Max- 183
I have to admit that today was one of the hardest and most tiring days I spent on a bike.
Today started with a plan for us to take back the yellow jersey from Marco polo team, we needed to isolate the jersey by getting rid of his team mates and then attack him! The 30km climb at the start of the stage was going to be used as a place to drop his team mates and then use the next 180km making sure they did not get back on. This sort of worked!
We all attacked on the climb, I was suffering at the start but with the help of Dan, Paul and David, I managed to get through the bad patch and eventually lead the race over the top of the mountain taking the 5sec time bonus. I was caught on the descent but most of Maco polo were dropped so we attacked again.
This time it was me, Ghadar (Giant asia) and Park (South Korea). We still had 160km to finish but what the heck, we rode at 45-47kph for 120km in side wind, tail wind, uphill and down. You name it we rode it flat out. We had a max gap of 3min 45sec but the Marco polo team were assisted in the chase by 3 other teams . That meant 12 riders were chasing us and we still were making them suffer. Unfortunately we were caught with 20km to the finish, but that did not stop me or the boys from attacking again coming into the finish.
It eventually ended with a group of 6 going away where David Mccann won the stage from. It was a epic day for me and we surly would of stayed away if it was not for the other teams helping.
Stage 4 28th Jan
200km 4hrs 30min
Av hr- 142 Max- 182
Ave spd- 44.5kph
I was feeling a bit tired after yesterdays stage but we still had the same plan, to attack and weaken his team/s that are helping him. Mccann made a huge effort after 1km of racing and took Lie (Giant Asia) with him. Lie was 4th in General and 2min down on GC. There was 8 in the break and Mccann done all the driving at the front like the engine he is. Unfortunately the same thing happened again, Marco Polo were all dropped but 2 other teams came to the yellow jerseys rescue once again and stopped us from winning. The break had 5min at a point and were in front for 170km, I made some big efforts in the last 20km to get away but it is hard when riding against 15riders!!!
Stage 5 29th Jan
122km 2hrs 46min
Ave hr- 129 Max 173
Ave spd- 42kph
Today was the last stage and pan flat. We are all tired and a bit sick with coughs, colds ect.. going around our team. We made on final effort to split the race up today but to no avail so we admitted defeat and left it to the sprinters to do there job at the finish.
I finished 3rd on GC and Hussein 2nd on GC, not a bad result but we are disappointed not to of won.
In general I am happy with my form and I have still a lot to improve before March but this race has helped a lot in that process.
30th Jan
I rested today in the hotel, we are back in the center of Bangkok again and very dangerous for cycling and crazy place so I did no go out. I would of liked to do a hour or two but not in that traffic!!
31st Jan
I flew out of Bangkok today (yepeee) on route for Perth were I will be spending the next month.
1st Feb
Arrived in Perth 3 flights later, tired and sore!!!
Need to sleep, only slept for 1 hr in the last 36hrs.
Glad to of arrived
Stephen
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Hello everyone again, about time I updated my diary again and keep everyone informed on my travelling and racing for the past 3 days. I am at the moment in my hotel room in Thailand after finishing the 2nd stage on the Tour of Siam. It is 30 degree and it is 8pm!!!!
I think I left everyone when I had just returned from my training camp in Spain so I will start from here.
Sunday 8th Jan
3hrs Endurance
Ave watts- 200 Max- 650
90km
I went out with the local club (Orchard Wheelers) for the normal Sunday spin. I was hoping to do 4hrs but I am leaving tomorrow to go to Thailand so lots of packing ect.. to do. I felt fine today but I have wrapped up well as I am feeling the cold a lot today and don’t want to get sick before my first race of the season. Spent rest of day unpacking one suit case and filling another, great fun!!!
Monday 9th Jan
40min Recovery
Ave hr- 110 Max hr- 140
I am leaving for Thailand at 5pm from Belfast so I got out for a quick spin after finishing last minute packing, typical me!! Legs not sore or anything exciting to report but looking forward to get racing again.
I will not be home until 29th March so it is always a bit of a hard day leaving the Wife and family for such a long time, but that’s cycling.
Tuesday 10th Jan
I arrived in Thailand today after travelling for 16hrs. I did not sleep much on the plane, not with David McCann snoring beside me anyway. Thailand is 7hrs ahead of us so going to take a day or 2 to get used to the time difference. The weather here is savage, 32degress today. Can’t complain too much as the hotel is great and in the very centre of Bangkok.
Wednesday 11th Jan
2hrs 15min Endurance
Ave hr- 141 Max hr- 165
Very strange and tiring day. I do not have my new team bike as it is arriving on Friday so I had to go to the local Giant dealer and get a bike to use until then. This consisted of a 45min taxi ride to the shop and 1 ½ hr taxi back!!! I trained near the shop on a 10km strip of road over and over again as it was the only quiet road near Bangkok. Feeling tired in the evening and suffering from lack of sleep.
Thursday 12th Jan
4hrs 50min Endurance
Ave hr- 122 Max- 163
158km Ave spd- 34.8kph
This Is a mad city, it took 1hr cycling before we got onto any sort of normal traffic. There are so many cars and scooters in this place it is unreal, makes training very difficult. We went out in a group today and ended up on good road after 25km but it was completely flat and done nothing hard. Little bit of big gear work when on the front of the group as to keep the pace up but nothing special. It is very hot and suffering a bit in it, hope I can adjust to it for the race starting on Sunday. I only got 4hrs sleep last night so feeling bit tired tonight. Glad I got a good spin in before the race but the roads are crazy for training.
Friday 13th Jan
I should of went out for a couple of hours today but I could not bear the thought of riding in traffic and pollution for that long. I took the complete day off and just got a massage and recovered from yesterday so fresh for Sunday.
Legs feeling a bit sore and stiff after yesterday but form should be ok for the race.
Spent the rest of the day buying playstation games in the many electrical supermarkets, better fun than dodging cars on a bike!!!
Saturday 14th Jan
1hr 45min Recovery
Ave hr- 120 Max hr- 165
I decided to brave the traffic just one more time before the race. Went out with a large group so made it a bit safer. My legs felt good and had no problems at all so hope this is a good sign for the race tomorrow. I done no hard efforts as it is to dangerous in the traffic and also we have a 30km ride to the start tomorrow morning.
Sunday 15th Jan
Stage 1 Tour of Siam
2hrs Race
Ave hr- 165 Max hr- 195
85km Ave spd- 43kph
36degree
First race of the year and it was a shock to the system. I suffered in the heat today (like everyone) and found the high efforts hard to recover from. This is a result of doing no intensity in the past 8 days so no surprise there. I was jumping into plenty of moves but nothing was going, until McCann attacked with a group and stay away to finish 7th.My heart rate was very high today, probably because of the heat and hard short max efforts on the short circuit. It will probably drop in the next couple of days, I hope. We just tried to cover the moves behind in the bunch which kept the front group stay clear to he finish.
After stage was over we had a 3hr drive to the next hotel, not great for recovery, but got a massage and diner so ready for tomorrow!!
Monday 16th Jan
Stage 2 Tour of Siam
3hrs Race
Ave hr- 161 Max- 192
120km Ave spd- 41kph
36 degree’s
I felt a lot better in today’s stage, my heart has dropped a bit and I feel my legs can make bigger efforts and recover quickly. I could not do that yesterday, a lot happier with my form today. The team was moving into every group that moved today and we were feeling better in the Heat. I was in the lead break of 10 that was going for the stage win until I punctured with 5km to go, just my bloody luck!!! Not happy with that as feeling very good and was already thing about the podium Girls in run in to the finish. McCann was again in the break with me so we had the advantage of two team mates in the break, always tomorrow, and the next day, next day, next day ect…..
Tuesday 17th Jan
Stage 3 Tour of Siam
5hrs 30min Race
Ave hr- 131 Max- 184
210km Ave spd- 40kph
35 degree’s
Today was a epic day in every sense. My team mate Paul Griffen attacked after 3km and stayed away with 3 others until he was caught with 200 meters to the finish line, gutted! He was by far the best sprinter in his group and was a sure bet to win only for the bunch to swallow them up. It was a very long stage, made longer when the race lead car took the whole bunch up the wrong road and we had to stop for 30min in the boiling heat until we were allowed to start on the right road again. The stage was a easier day for me as the Japanese team controlled the front of bunch riding tempo all day. Felt very sorry for Paul after being in front for 205km, but the is cycling.
Wednesday 18th Jan
Stage 4 Tour of Siam
3hrs 10min Race
Ave hr- 142 Max- 190
125km Ave spd- 40kph
Today’s stage saw the first of the hills which came at the end of the stage. We had planned to attack just before the hills as to give McCann help get rid of his rivals and try and climb into the yellow jersey (he is currently 3rd overall 10sec down). Again everything was going sweetly until I decided to hedge dive at 70kph on the first mountain decent. I attacked just before the first climb and was in front of the bunch up the 4km climb feeling strong and glad to make the others work to catch me. I was just taking to many risks on the decent and paid the price. I feel hard on my back and hip but managed to crawl to the finish line loosing 10min. I was very sore that night and glad the Northern Ireland team had two Physios with them.
Thursday 19th Jan
Stage 5 Tour of Siam
4hrs 30min Race
Ave hr- 141 Max hr- 188
197km Ave spd- 42kph
I thought that I would not be able to start today as I was in a lot of pain last night and finding it difficult to walk never mind race. But thanks to the 2 N.Ireland physios (Mike Jones & Pete) they managed to do enough for me to sit on the bike. If I thought I was going to get an easy ride because of my crash, think again. A large group went clear at the start and we had to ride tempo at the front of the bunch for 100km or so. We had Daniel in the front group (he finished a close 3rd) so it was a good day in general for the team. I actually felt better on the bike than walking if that makes any sense. But I am very stiff when walking and can not really get out of the saddle as causes too much pain. Mabye better tomorrow.
Friday 20th Jan
Stage 6 Tour of Siam
3hrs 25min Race
Ave hr- 147 Max- 182
153km Ave spd- 45kph
35 degree
Slept a bit last night but feeling rough again in the morning with my back still badlt bruised and inflamed. We had a plan to blow he race apart today and try and gain the yellow jersey (McCann 2nd overall, 1sec behind). Plan was to get at least 2-3 of us in a big break and than get David across and leave the yellow jersey behind. It all worked bar the part David getting across, he was very heavily marked by all the teams and unable to bridge the gap and come across to our break. We eventually dropped back to the group David was in but it was too late at that point and the race was over. It was a risky tactic but we all knew that, it just didn’t work for us today. David dropped a few places on the overall and his chances of overall victory have all but disappeared. I am still sore but getting better, I think!
Saturday 21st Jan
Stage 7 Tour of Siam
2hr 55min Race
Ave hr- 137 Max- 184
120km Ave spd- 40.5kph
We were all a bit de-motivated this morning after loosing the general classification placing yesterday but it was to prove to be a good day in Phuket Island for the giant team. We decided to wait until half distance and then start launching some attack’s, the last 20km of the stage a very hilly and the finish is at the top of a 3km hill. McCann was again up the road for 40km but was caught at the start of the hills, but it was Daniel Lloyd who split the race apart in the last 10km. Attacking on the 18% climbs that covered the run into the finish, Dan done the last 8km on his own and won the stage by 40sec. Great ride!! Everyone was really happy and we all forgot about the problems of yesterday. Our manager even went and bought us pizzas after we got back to the hotel. I think that out team really deserved a stage win as we had been the strongest team in the race along with the Japanese National team. My back is getting better and I owe a great debt to the Northern Ireland team for there help with my injuries. I would not of attempted to race with such injuries only that I had some of the best physios anyone could ask for on hand to help me, thanks lads!!!
Sunday 22nd Jan
Although I was glad that we have finished the first stage race of the year, I was not happy to spend the day travelling, again. We left at 8am to get a fight to Bangkok and then on to Chang Mai in the North of Thailand. I was feeling tired on the plane and managed to get a hour of sleep in on the plane but still not great recovery after 7 days of racing.
Arrived in Chang Mai at 2pm and spent the rest of the day sleeping and eating preparing for our next stage race (Tour of Thailand) which starts on Tuesday and lasts 6 days.
Monday 22nd Jan
1hr 55min recovery
Ave hr- 103 Max- 160
47km Ave spd- 26kph
We went out to look at the prologue course that we will be doing tomorrow for the first stage of the Tour of Thailand. It is very twisty and in a park so not great. Legs feel bit stiff and back still bit sore but getting better. I hope my next race brings me better luck. Just keep out of the hedges!!!
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| Stephen Gallagher. Photo courtesy of Marian Lamb of Cycling Ulster |
Hello everybody and welcome to my new training and racing Diary which I will keep in my run up to the Commonwealth Games in Melbourne. 
