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To any of our Quest adventure racers, you might have seen some of John’s helpful videos around cycling and injury prevention on our social media channels. He has always taken a light-hearted and informal approach to the videos and aims to do the same with his workshops.  John’s 3rd adventure racing workshop will take place in his new clinic, The Life Fit Studio on the 21st of March and is aimed at intermediate level athletes who are gearing up for the busy adventure racing season ahead!

Examples of previous videos:

– Best Posture on the bike
https://www.youtube.com/watch?v=PmGwQcp4EQc

– Strength training for adventure racing
https://tinyurl.com/urj2tv4

About the workshop: 
Firstly, the location will be our new clinic in Upper Ballygarvan, close to the airport in Cork. It’s a perfect location to hold an event like this because it’s easy to get to, we have a cosy coffee corner for cake fuelled chats and there are plenty of scenic cycle routes to choose from that leave directly from the clinic.The workshop is really a great opportunity to further improve your cycling and trail running performance through learning and practice.

The agenda – according to John!
9am, the gathering of the troops and the getting to know you’s. “I’ve been on numerous workshops in the past where the social aspect was missing and you had people sitting down in their own groups or by themselves. I guess I want people to feel like they are all part of one mad family of adventurers!”
Following this, the first of the workshop lectures on bike set-up, posture and cycling technique. This 45min talk will give you loads to work on with your bike and cover ways to improve your comfort and efficiency too. After this, we do a quick bike safety check and then roll out for a 15km spin, with the focus on quality, not speed! There will be opportunity to get feedback on your posture and bike handling when out on the ride.
Lunch is next and the Workshop café is next to the clinic. Soup and sambo will sit right after the bike ride and this is covered in your fee for the workshop.

The famous Workshop Café
After lunch, it’s back to the classroom for a chat on trail running and prevention of injuries. This will also include a gait analysis session on someone from the audience. We will share tips on the art of ascending and descending hills and let you in on how best to avoid injury. Off then to Tracton woods in Carrigaline to practice what we preached. The aim is to car share our way to Tracton as it is 15mins away.
Once we’re back in the clinic and changed into warm clothes, we will finish the day with a Q&A session to allow you to ask any burning questions from the day. Coffee and cake available for all, by the way!
For those who don’t want the day to end, the option of a night out in Cork city is always on the cards!

Sign up to the workshop here: https://adventure_racing_workshop_for_intermedetiate_level.eventbrite.co.uk

John Phelan hails from Dungarvan and has been busy building The Bike Fit Physio brand since his return to Ireland in 2016. He qualified as a chartered physiotherapist with a MSc from Leeds University in January 2009 and it was straight up to Glasgow to work with the NHS for five years. He made the move into private practice whilst living in Edinburgh. Returning home in February ’16, then began the journey of setting up his clinic, Life Fit Physio. John has a special interest in low back pain, tendinopathy management and physio-led bike fitting. He also completed a BSc in Nutrition at UCC in 2004 and offers a nutritional advice service at his clinic in Cork. He unwinds with mountain biking, adventure racing and mastering the art of home-brewing!