EXCLUSIVE -

Featuring one of the Best Schoolboy racers in Ireland -

Aaron Swan, TSC/BCC Racing.

"He just keeps getting better"

In 2006 the local cycling world saw the entry of one of the most talented schoolboys seen for a long long time. This potential top tier competitor comes from between Clough and Cloughmills, two small and friendly hamlets outside Ballymoney in County Antrim.

Aaron like many of our young sportsmen and woman comes from a background of playing football at school, his was Clough Primary School. Then if good enough progressing to an academy at one of the Irish League clubs. This talented youth was soon plying his skills at the local Irish League side Ballymena United, and was progressing in their U10/12's until he was taken to a bike race at Ballymena. Aarons Dad, Adrian a former cyclist himself and a very capable competitor, one time finishing 7th in the arduos Red Hand Trophy Classic race over 70 miles in the Glens of Antrim in 2004. Adrian brought Aaron to a Ballymena Road Club race and after riding a 10 mile TT and a Hillclimb the cycling bug took its grip and as they say "The rest is history"

2007, first year and Aaron was the Ballymena Road Club Youth Road race Champion, and not only was he that but to top it all off he was the Time Trial Champion as well.

As all cyclists know, plans are made in the winter for the following season and the Swan family had plans!

2008 would if all goes well be an exciting season. Aaron was now racing at the Under 11 category from where the likes of Sean Kelly, Stephen and Nicholas Roche, Paudi O'Brien, Mark Kane and lots of other top Irish schoolboys have served their time in the "Art of Cycling".

Cycling Ulster were quick to recognise the talent and selected Aaron to ride for Ulster in the International Youth Tour of Kerry. Anyone who knows Kerry will be familiar with its tough and rugged unforgiving terrain. Aaron finished 14th overall out of 57 other competitors. The local lad crashed in the last corner of the final stage. But successful seasons are not built on one race and Aaron went on and won his first Open race at Robinstown in County Meath.

"We need some medals!" How about Silver and bronze, champions need to be recognised and the All Ireland Championships saw the name Aaron Swan get silver in the All Ireland TT Championships and bronze in the Criterium Championships. He narrowly missed out in another medal in the Road Race Championship having to settle for 5th place.

Winning was now getting to be a habit, Aaron won the Ballymena Road Club Schools Cup for Clough Primary School, this is the FIRST time ever this trophy has been won by a primary school. 

2009, More miles and more awards! Now at the young age of Under12, Aaron had again made good of his winter preparation. Some quality distance and some high end speed work saw him set out his plans for season ahead.

Out of 33 Open races in Ireland that Aaron entered, he WON 17, finishing 2nd in 6 of them and 3rd twice! Irish Cycling was witnessing something really special. His name is Aaron Swan, a wee local lad from between Clough and Cloughmills, but proving to be a giant on the bike.

As they say in cycling, "He was taking no prisoners". Again in winning form notching up victories at the Ras na Og Stage Race, dominating it and winning all 3 stages. Going to the famous "Corkman 3 Day" stage race and ending up 3rd, winning the TT ahead of Ireland's best.

The very successful U12 Ulster team went to Mayo for the International Youth Tour of Mayo, Aaron finished 7th overall and in the process got 2nd in the time trial.

1st and the 2009 Ulster TT Champion, the U12 All Ireland Champion of Champions. Time to bring on the medals again,

Gold Medal - All Ireland Road Race Champion

Gold Medal - All Ireland Criterium Champion

Silver Medal - All Ireland TT Championship

The Ballymena Road Club Schools Cup, was again won thanks to Aaron Swan, only this time he had moved on and it was Cambridge House gaining the honours.

The long journey to the end of 2009 saw Aaron getting another Silver in the Ballymena Road Club's "Road Race Championship"

As we at Ballymoney Cycling Club are very aware of the importance of recognition, and 2009 saw the name Aaron Swan being nominated for the Ballymena Borough Young Sports Person of 2009.

You know what "The 2009 Sports Person of the Year U18 Award"

goes to............

Aaron Swan!

Bring on 2010, as young cyclists get older their progression sometimes can be gauged by physical development. As Aaron was born between 1st September 1995 and 31st August 1997 he was entered for the British Schools Cycling Association TT Championships. Hundreds of schoolboys and girls take part each year at these events.

Out of them all, he was probably the youngest in the U14 Category and most definetly the smallest, our Aaron was 10th....... YES I know.... Aaron Swan was 10th, what a fantastic achievement!

It seemed that 2010 was following on from 2009, and the pattern had not changed.

       Aaron Swan had a plan, a simple plan...... "Win Races"

Gold Medal - All Ireland Criterium Championships, U13

Silver Medal - All Ireland Road Race Championships, U13

Silver Medal - All Ireland Champion of Champions, missing Gold by 1 point.

1st in the All Ireland Youth League, 4th in U14

1st in the Ulster Youth League, equal 5th in U14

1st at the Schools Cup with Cambridge House

Aaron was now a regular first choice in the Ulster team and again represented his country at the International Youth Tour of Mayo.

Out of a possible 9 All Ireland Medals in Open Races over the past 3 years,     

                 Aaron has won 7...... 3 Gold, 2 silver and one bronze.

Aaron and his good friend Craig Crawford are receiving help from a local business called      

"W Allen Meats", this is a family business and a very valuable and appreciated friend and supporter of these two talented young men.

As PRO of Ballymoney Cycling Club it is an honour and a privilege to meet athletes of this quality.

Cycling in Ireland look out in the next 10 years for a name......

That name is Aaron Swan,

Under 14 Super Schoolboy Aaron Swan




1st ever Winner on the "NEW 2011"
 Tullaghans Circuit 

2011 got off to a winning start for Aaron at the XC Championships at Lurgan Park!

Click above to return to Home Page

Nicholas Roche - One time top Irish Schoolboy, now a Tour de France Professional

All Ireland U14 Champion 2011

Aaron Swan

 All Ireland U14 Champion 2011

Aaron Swan

Aaron Swan @ the Mayo Youth Tour 2011, 3rd overall U14 and Winner of the KOH

Over 30 victories in his first 4 Years in the tough world of competitive Bike Racing.

...Aaron Swan....."Born to Win!"

Read about his acheivements, click  below!

January 2011 Special Feature

 November/December Interview

2011 Tour de France Stage 14 Plateau de Beille

Ballymoney CC with Jamie Burrow, who climbed Plateau de Beille in the same time as the legendary Marco Pantani (some say 1second faster) - interview by Edmond Hood

Jamie Burrow was rated number one under-23 rider in the world, he turned pro for US Postal as a team mate of Lance Armstrong and despite some very promising rides in the pro ranks he never scaled the heights expected of him.

In recent years he re-invented himself as a top Gran Fondo rider and was about to launch a career in cyclo-cross when a bad crash put paid to that.

But he’s bouncing back again as an hotelier and took time out from renovating the property in Rimini to talk mountains with Ballymoney Cycling Club.

BCC: Have you recovered from your injuries, Jamie?
Jamie: Yeah, I was only out for six weeks but of course that was long enough for all of my form to have gone.

I still travelled up to Belgium but when I got there the weather was really bad with all the snow so I couldn’t even train properly – with the benefit of hindsight I shouldn’t have bothered; but there were three new ‘cross bikes in the garage and I didn’t want to waste all that effort.

Burrow in action with Jan Ullrich at Zueri-Metzgete in 2000.


BCC: No ‘cross, then?
Jamie: No, I spent a year planning it and thought that maybe I could get some form for the races over Xmas but like I said, the weather was so bad that I couldn’t even train.


BCC:What about Gran Fondos?
Jamie: No, I’ve been involved in renovating the hotel and getting our marketing strategy right, all year – I’ve spent a lot of time with a paint brush in my hand!

We hope to be open from early April until September and attract cyclist as well as Italian holiday makers.

There are other cycling hotels here but they don’t have staff with a cycling background, like I have.

BCC: Plateau de Beille?
Jamie: It was stage two of the Ronde de L’Isard which was part of the 1999 UCI under-23 World Cup.

We were an Italian team (UC San Paolo) and knew of most of the French climbs but hadn’t heard of the Plateau de Beille when the organisers faxed us the parcours.

Then someone said it was the one where Pantani had won in the 1998 Tour – I think that was the first time that it was used.

We got hold of videos of Pantani’s win and sat down and studied them.

As I remember, it wasn’t like your typical Alpine pass, there weren’t that many hairpins but I remember that it was pretty open at the top.

There was a break up the road, I felt good and our team rode tempo to get the gap down; then on the lower slopes of the climb my team mate Sylwester Szmyd (now a key man with Liquigas) took it up and one by one the lead group whittled down to seven or eight, I went with about 12 to go, caught the break and won by two minutes from Sylwester – he was able to just sit in the wheels once I went.


BCC: They say the French asphalt is ‘sticky?’
Jamie: I don’t remember but the Ronde was in May and the day was overcast, the Tour is July and it’s much hotter so maybe it’s heavier for the pros?

Burrow and Thor Hushovd 2010 World Road race Champion.


BCC: What was the bike?
Jamie: It was a Cannondale – we had the same sponsors as Saeco-Cannondale.

I was big into making sure my bike was ‘just so’ – the Italians much less so.

That’s because even from the age of 12 they’re given bikes from their teams, whilst I grew up in a cycling family and had to buy equipment out of my pocket money – I was always aware of what was current, what was good and what wasn’t.


BCC: And the record?
Jamie: Pantani did 43:30, some sources say that I did the exact same time but some said that I beat it by one second.

They moved the finish a little further up the hill so you can’t get a direct comparison with later rides (2002: Lance Armstrong 45.43 – 2004: Lance 45.30 – 2007: Alberto Contador 44.08)

When my manager was looking around to get me a pro contract we had a brochure made up with my press cuttings and performances – I think that ride was very helpful in getting me my contract with Postal.

BCC: I believe you won the time trial stage the day after Plateau de Beille stage?
Jamie: I was riding Ivan Gotti’s time trial bike and that was a strong positive mental factor for me.

I beat Thor Hushovd, he was reigning world U23 time trial champion and I expected to get a battering from him but my morale was good after my victory the day before and the bike helped too – I beat him by 22 seconds.

After that we just had to defend my lead on GC and I ran out overall winner.


BCC: How does the climb compare to the Italian passes?
Jamie: The French climbs are steadier, they suited me better because I always climb seated – I was never a pure climber but weighing 59 kilos I could handle six or seven percent climbs very well because I had a good power to weight ratio.

That meant I could time trial too, but when you got onto the steeper Italian climbs it didn’t suit me so well – you use up a lot more energy climbing out of the saddle.

I could climb at 177/178 heart rate for an hour but never got the chance to ride that kind of climb as a pro.

I’m not saying I would have been winning on those climbs but when it got down to 30, 20, 15 guys then I think I would still have been there and been noticed.

Changes in rhythm are hard on you but necessary on the Italian passes; it surprises me that Basso as the classic seated climber ‘rouleur’ was able to win on one of the steepest climbs in Europe, the Zoncolan.

BCC: And will you be watching the stage on TV?
Jamie: Yes; I watched the stage on TV a few years ago and whilst I was watching it I received a text from one of my old UC San Paolo team mates – he did his three or four years as an amateur but never turned pro and got a job – reminding me about the time he’d ridden tempo on the flat into the climb and then how I’d gone on to win on the stage; it was cool to know that he still had those good memories of the day.

Jamie and Belfast's Mark Kane at the 2009 Tour of Ireland

Some Tips about "Training to Climb"

 Climbing is probably one of the most important aspects of cycling and usually the most painful. It therefore requires the most effort from the rider and thus should be practised and practised. I do not believe there is such a thing as a “born climber” you can all become better climbers by practising and following the basic points below! 

Climbing technique can be improved by anyone through applying some basics and practising…

Let’s break these basics into the principles of climbing…

Style… Climbing style is very  important and this will depend on the type of hill you are climbing. On longer drags you will be sitting down, the best way to climb these hills is to grab hold of the centre of the bars and pull with your arms, whilst sitting “back” on the saddle and concentrating on your pedalling.

High cadence is the watchword for this type of climbing and you must bring your ankles into this technique. On these climbs try to use your ankles like this and concentrate on your feet in small gears on the hill. Make sure you drop your heel but only slightly over top dead centre (do not exaggerate the movement) then “claw” the pedal round at the bottom of the stroke and pull up with your heel slightly raised whilst dropping the other heel slightly and push down. There is no need to overly concentrate on the pulling up of the foot as this should happen naturally on a climb, but keep some upward pressure whilst pushing with the alternate foot. Try to think “smooth” the best way to imagine it is performing a small circular movement of the feet. You should keep concentrated whilst practising this and make sure it’s a smooth action all the time’ nice and fluid.

At the same time stay relaxed on the bike but keep that upper body still with no rocking of the shoulders and think “power”! This is where work in the gym on the upper body really comes into its own and is a very important part of the athletes work’ you can’t climb efficiently with poor upper body strength’ so the gym is a must! 

On steep climbs you will be out of the saddle at least some of the time and again you will need a strong upper body to control the bike whilst doing this. As before use your ankles and probably pull up even more on the upstroke of the pedal and again keep it smooth. This type of climbing is usually called “honk­ing” where you are usually on the top of the brake levers and moving the bike from side to side. You must concentrate on keeping the bike moving in a straight line and don’t weave all over the road. If you have to weave you are over-geared and you are not climbing efficiently. Get that gear down and keep the bike moving in a straight line.

Depending on the severity of the hill and whether the road is wet or dry, if the road is wet you may get rear wheel “slip” so move your centre of gravity forward or rearward to keep that forward motion going and avoid rear wheel slipping. You can lose so much momentum if the rear wheel slips so make sure you understand how to move your centre of gravity over the rear wheel to stop this happening. Practise!

When climbing a steep hill in a group and you have to get out of the saddle’ please be aware that someone may be on your wheel so don’t commit that 

cardinal sin of pulling the bike  backwards as you raise up off the saddle, ease yourself smoothly out of the saddle and do not move the bike backwards at all. I have seen so many crashes caused by riders doing this so always be aware of riders behind you! 

Improving your climbing speed…

There are several ways you can improve your speed on hills by using the following training exercises. 

a). Hill repeats…  

Find a hill that is not too steep and ideally is split into 3 distinct phases. The ideal training hill is one that starts reasonably steep say 8-10% and then the middle third it flattens slightly and then the final third ramps up to its steepest say 10-12%. The length of the climb should be about 2 ½ minutes to 3 minutes. I would start with 8 hill repeats and have a landmark at the bottom of the hill to start your computer and another at the top to stop your computer. Sprint at the start of the hill sit down and change down on the flatter part and then an all out sprint out of the saddle to the top. Recover from the effort’ that’s when you can breathe normally again and repeat. Try to get all 8 repeats out at the same times. If you fade badly’ stop the exer­cise and warm down and try again the next week. Record the times for each climb and make a note of the weather and wind direction’ 

b). Change of pace…  

On longer hills which are reasonably steep, I would definitely recommend practising change of pace exercises. Start the hill at a moderate pace and then pick out a landmark about 250 metres ahead and sprint for it out of the saddle as hard as you can. Go back to a moderate pace and repeat as many times on each hill as the distance will allow. If you can do this it is a wonderful way to crack the opposition in a race as the “stop go” of the pace wrecks their rhythm and breaks their morale quicker than any other attack. Again Practise! 

c). Brow Sprints…  

How many times have I seen riders get to the top of a climb and stop pedalling to freewheel before they change into the big chain-ring’ what a waste of effort! I have my athletes practising brow sprints. This is where on reaching the summit of the hill you immediately get into your big ring and “sprint” over the brow into full speed for the descent. This is a great place to attack in a road race as you will notice that most riders have this freewheeling “lull” after a tough climb and you can get a gap really quickly. You can also be sure that the others will hesitate to take up the chase and you can be away. Even in time trials I see riders freewheeling over brows with valuable seconds lost, don’t hesitate’ into that big ring and sprint away. You will have time to recover from this effort on the descent and can still be moving away from the others with the initial.

d). Positioning on a climb…  

In a Sportive or a Road Race positioning on a climb is really important. If you aren’t a strong climber (that’s before you become one by following the above!!) make sure you start every hill at the front of the group as you then will have plenty of wheels to hold if you start to go backwards. Always stay close to the rear wheel of the rider in front’ but not directly on the wheel. (This gives you an “escape route” should he/she brake or “come back” at you) Be aware of the wind direction and tuck into the lee side of the rider. Stay really close to the wheel and take as much shelter as you possibly can. If there is a lull on the climb, make an effort to move up again and preferably on the sheltered side of the bunch, use your head and think about saving energy. If you are a strong climber try to split the bunch by the change of pace or attack on the brow when they inevitably sit up! 

Descending… What goes up obviously must go down! There is little point in becoming a good climber if you can’t go down the hill fast. You will lose all the time gained on the uphill and then some! So please practice you’re descend­ing as well as you’re climbing again there is no such thing as a “born descender” it’s just a matter of practise and confidence. 

Whenever you go downhill, practise you’re cornering. (BUT BE CAREFUL AND WATCH FOR TRAFFIC!) Enter the corner wide clipping the apex of the bend and exit wide without going over the white line if the road is open. Try to get your braking done before the turn into the bend and try to lower your centre of gravity by lowering your upper body. You will be surprised how fast you can get around a bend if you keep practising and get the “line” right. When you are descending at high speed, just 

CONCENTRATE and don’t think about anything else but looking ahead and 

getting each bend “lined up” and sweeping the bike around each corner’ it’s really exhilarating when you get it right. Try to relax on the bike at the same time as if you tense up you aren’t going to flow into the corners and you may “freeze” and go straight on rather than take the bend. 

RELAX and PRACTISE!! 

Do all of the above and you will become a better climber and remember the watchword is, as usual… PRACTISE