"...each day I get up with a fresh sense of well being..."

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 commitment 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 enlightenment and true discovery. Now, apart from the cycling and fitness improvements, each day I get up with a fresh sense of well being. 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!


 

"...FTP from low 200s to 295..."

- Damien, Commercial Director Client Solutions, Dublin

I saw Anthony and A1 on YouTube and was inspired to join their training camp in cambrils. I learnt a lot on that camp, it opened my eyes to what you can achieve with a purposeful plan.

I was an average sportive rider, not getting any better, I had plateaued like a lot sportive riders do, I think because my training was just regular Z2/Z3 rides, no clear objective or plan.

A1 Coaching custom built a plan to achieve my goals, that took into account my work week and my availability to train. I’m really grateful to A1 Coaching for helping me put shape on realistic goals and providing a consistent and methodical approach to achieving them, and the encouragement along the way really got me there.

I’ve gotten much more out of A1 Coaching than I ever imagined. The coaches are very generous with their time and knowledge, they bring enthusiasm to achieving your goals, it feels much more like you have the backing of a team. I also really appreciate the fact that I have a plan and I have a commitment to follow through on the plan as the coach can see the truth in my numbers, nowhere to hide!
Its amazing what you can achieve when you set a goal, work back from it and commit to the plan.

Joining A1 Coaching was one of the smartest things I’ve done in the last couple of years.
I’ve met some great people through A1 Coaching, made great friends and brought my FTP from low 200’s to 295.


 

 "..the most current ideas and science.."

Anthony and his team are dedicated and knowledgeable coaches. They are passionate about cycling and coaching and they really want to help you get results and achieve your goals.

Based upon many years of accumulated experience and knowledge gained from connections with some of the best and brightest athletes and coaches from around the world, Anthony and his team will prepare and guide you through structured training plans that are personalized for you. On top of that, they will share with you, the most current ideas and science with respect to cycling, nutrition, strength and conditioning.

With A1 Coaching, I achieved my goal of qualifying for the UCI Gran Fondo World Series. Thank you A1.


 "...the most current ideas and science..."

Anthony and his team are dedicated and knowledgeable coaches. They are passionate about cycling and coaching and they really want to help you get results and achieve your goals.
Based upon many years of accumulated experience and knowledge gained from connections with some of the best and brightest athletes and coaches from around the world, Anthony and his team will prepare and guide you through structured training plans that are personalized for you. On top of that, they will share with you, the most current ideas and science with respect to cycling, nutrition, strength and conditioning.
With A1 Coaching, I achieved my goal of qualifying for the UCI Gran Fondo World Series. Thank you A1.


"...each day I get up with a fresh sense of well being..."

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!



 

"...FTP from low 200 to 295..."

I saw Anthony on Youtube and was inspired to join their training camp in cambrils. I learnt a lot on that camp, it opened my eyes to what you can achieve with a purposeful plan.
I was an average sportive rider, not getting any better, I had plateaued like a lot sportive riders do, I think because my training was just regular Z2/Z3 rides, no clear objective or plan.
A1 Coaching custom built a plan to achieve my goals, that took into account my work week and my availability to train. I’m really grateful to A1 Coaching for helping me put shape on realistic goals and providing a consistent and methodical approach to achieving them, and the encouragement along the way really got me there.
I’ve gotten much more out of A1 Coaching than I ever imagined. The coaches are very generous with their time and knowledge, they bring enthusiasm to achieving your goals, it feels much more like you have the backing of a team. I also really appreciate the fact that I have a plan and I have a commitment to follow through on the plan as the coach can see the truth in my numbers, nowhere to hide!
Its amazing what you can achieve when you set a goal, work back from it and commit to the plan.
Joining A1 Coaching was one of the smartest things I’ve done in the last couple of years.
I’ve met some great people through A1 Coaching, made great friends and brought my FTP from low 200’s to 295.
 

 "..Meticulous and structured plan worked.."

“I signed up to A1 Coaching shortly after illness which entailed a lengthy recovery. Working with
John Kenny, he tailored a customised training schedule progressing my fitness and health in tandem.
His meticulous and structured plan worked alongside career changes within a demanding corporate
environment and professional exams, allowing me more down time and achieving greater balance.
My first season post recovery I achieved several results in Women’s Intermediate & National Series,A3, Club League and I.V.C.A. getting promoted to cat W1.” - 
Yvonne Doran.

"...This really works..."

"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..."

"I came to A1 after seeing Anthony on YouTube. I had the goal of stepping up from commuter to racer, having had a disappointing season dabbling in racing but mostly getting dropped. I was assigned a great coach who gave me a structured pre-season programme on the road and indoor trainer. The online software and regular coach feedback helped me keep on top of my progress. I achieved two podium finishes and moved up a category over the summer. I was only targeting scoring at least one point over the season. Getting in the top three felt fantastic, a real buzz. Thank you A1." - 
Iain McNaught 
 

 "..the structure was the most important thing.."

I only got into cycling a few years back having given up the soccer and hurling I'd played growing up in Limerick, like many others do, in my mid 20s. I then had a few lazy years of travelling and partying before deciding on arrival home from New Zealand in 2010 (approaching 30!) that I'd get fit again and do some adventure races. I learned to swim too and had a go at triathlons before realising the bike was really where it was at and I decided for 2014 to give it a go and leave the other messing!
I had done a couple of A4 races the year before as training and to pick up enough points for an A3 licence but hadn't any real big race experience. My first attempt at Ras Mumhan especially was a right shock, getting dropped the first day after just 20k. But I got stronger as the year went on and having followed the Ras for a few years I fancied stepping up in 2015 if I could convince a few others to get a team together and get the proper training in place. This is where A1 coaching and David Brennan came in, David actually on both counts! I had raced against Dave locally and liked his style, taking the bike seriously but being good fun off it. And when Anthony Walsh gave us a coaching talk in Westport at the end of the 2014 season and suggested Dave as my coach I didn't have to think twice.
The structure was the most important thing Dave brought to my winter training, I would have been very haphazard before with big miles one week and some random gym work the following week, often overdoing it and getting sick. Putting a real consistent plan in place that I could fit in perfectly around work and life commitments was the key. The training started steadily with the Ras as the main goal and I got in good consistent blocks with thankfully no illness or injury getting in the way and was much stronger coming into 2015. I did have to get used to not tapering for the early season races, but the main goal of the Ras was always highlighted.
In terms of a Ras team our Westport Covey Wheelers and Dave's Castlebar CC had come up with a very suitable collaboration, as Dave's vast experience and our willing newbies went well together. A lot of hard weeknight turbo sessions were put in but weekend spins with the lads kept it all fun. When Ras Mumhan came back around I was happy to find I could now manage the speed of the first day and finish comfortably with the front bunch...a big confidence boost before my Ras debut and proof I was doing the right training. The rest of the build up to the Ras was great, plenty of hard speed sessions put the final touches to my form and Dave was always there to listen and adjust the training when necessary.
The Ras itself was a massive buzz; all the big bunch, close quarters racing and lineouts I had hoped for and feared! After 3 good opening stages, we found out in the crosswinds in Galway & Mayo what the pros could do but kept a great team atmosphere all through. I did pick up a bit of an annoying injury and didn't go as well as I'd have liked for the last few days, but getting to the finish was always the goal for my first Ras. It really is like no other race we get to do here in Ireland, the excitement around it especially with two 'home' stages this year in Mayo was unbelievable and I'm very thankful to David and the A1 team for getting me there.
The crowd on the laps of Skerries and the medal presentation on the podium afterwards was a pretty cool way to finish out the week, with a lot of friends and family coming along to see us reach our Ras dream. - Richard Meaney – Westport Covey Wheelers & Mayo.ie Ras Team – Ras Dream 2015


"...I trusted in my coach and he delivered on his promises..."

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 

 

"...this journey has just been amazing..."


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 
 

 "..significant power/weight improvement.."

I took up cycling several years ago as a way to lose weight and gain fitness. When I moved to Qatar I was introduced to A1 Coaching by a friend and made some considerable improvements in terms of correct training techniques.
This year I decided to push myself to complete the Haute Route Alps – a seven day sportive in France, which covers 900km and 22,200m+ of vertical ascent. I discussed the possibilities of completing the challenge with my A1 Coach and we put a plan in action to prepare physically for the event. My A1 Coach also advised me to use their nutrition plan, and this is where I have made significant, lifestyle changing improvements. I worked on my nutrition for three months before the event and found that I could reduce weight significantly by making changes to my diet and eating in a more structured way. A1's Nutrition advice and support have been prompt and on-point, leading to reduced weight, increased power (and a significant power/weight improvement). More importantly – the advice provided is offering an improved knowledge of nutrition which lasts longer than a one-off event.
Having completed the Haute Route Alps, I am now considering my next challenges, safe in the knowledge that I have access to fantastic support from A1 Coaching
Ian Hennessy 

"...weave a plan around my goals and constraints..."

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!!

 

 "...my threshold has been increasing month on month..."

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.

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