Next Course

Starts February 28th 2022 with 3 Hours of Live Streaming

This live training is part of the Confident Athlete Program.

Feel More Confidence On The Bike...

A lack of confidence can reduce the fun you have on your bike. Even worse, it can escalate into a downwards spiral of fear that can limit your chances of improvements in fitness, skill and enjoyment.

This course will help you feel confident any time you get on the bike, no matter what the weather is doing, how big the group is or even if your descending off the Alps.

  • Stop sabotaging your performance

  • Climb and descend with confidence

  • Feel at ease in group riding

  • Regain confidence after a crash

  • Feel 100% ready for any event

Magazines Featuring Alan's Work

What's Included When You Sign Up?

The Confident Cyclist Program is a 4 week mental fitness training course that consists of live training and online tutorials.

The course includes 5 hours of group training (Using Zoom). This training takes place as part of the 'Confident Athlete Course'. The course starts with 3 hours of training on Monday 28th February 2022 between 6.30pm and 9.30pm (GMT).

You also get access to the full online version of the Confident Cyclist course, which is packed with exercises, techniques and skills to help you achieve confidence whether you are a new or experienced cyclist

The program also contains a structured plan consisting of 28 days of specific exercises, explained, and demonstrated for ease of use with PDF downloads, videos and Mp3 recordings.

  • 5 Hours of Live Streaming over 2 Workshops

  • 28 Day Confidence Training Plan

  • Mental Fitness Testing

  • Training Videos

  • Downloadable Visualization Mp3's

  • 24/7 Access to Alan via Email

Now Available With TrainingPeaks

If you are currently using TrainingPeaks, to record and monitor your physical training, you can now add your daily "Mental Fitness Training Plan (The Confident Cyclist 28 Day Program)" into your TrainingPeaks account.

What Others Have Said About Alan's Programs

“My advice is to do Alan's program. His insight into how athletes think is fantastic, but his ability to simplify things and easily integrate mental fitness into your training and competition is what makes him different”

Ciaran Power • former pro-cyclist, Double RAS winner and two time OlympianCiaran Power • former pro-cyclist, Double RAS winner and two time Olympian

“Alan's program was a crucial support for me in the RAS in particular helping with my fear of crashing following a previous accident.”

Aaron Buggle - Two time national time-trial champion and former professional with the UK-based Rapha Condor JLTAaron Buggle - Two time national time-trial champion and former professional with the UK-based Rapha Condor JLT

“If you want to perform to the best of your ability EVERYTIME – Do Alan's Program! You will learn that there is nothing random about mental preparation and that it’s a skill, one that can be practiced, learned, and developed.”

Hugh Byrne - Award Winning Cycling CoachHugh Byrne - Award Winning Cycling Coach

Confidence Can Be Achieved at All Levels

Beginner To Pro Level

If you’re a cyclist who has experienced self-doubt in situations such as descending, riding in a bunch, or before a big event or race then this program is for you.

If you want to to feel you can take on any challenge then this program will help you achieve that.

Online Course Content:
Available For You Anytime Anywhere

28 Days of Mental Fitness Workouts To Develop Confidence

  • 1

    Getting Started

    • Getting Started
    • Getting To Know You
    • Mental Fitness Testing (Video)
    • Your Mental Fitness Test
  • 2

    Understanding Confidence

    • Introduction to Confidence
    • Understanding Confidence
    • The Confidence Loop (Video)
    • The Confidence Loop
    • Bounce-Back-Ability Of Confidence
    • Confidence V Cockiness
  • 3

    Setting Your Goals With Confidence

    • Setting Your Goals With Confidence
  • 4

    Changing Negative Beliefs

    • Changing Limiting Beliefs
    • Changing Negative Beliefs - 7 Step Process (Video)
  • 5

    Using Your Body To Change Your Mind

    • Creating The Posture of Champions
    • Change Your Body Language And Your Mind Will Follow (Video)
    • Calm And Confident Under Pressure - Your Bodies Response
    • Effects Of Stress On Performance (Video)
    • Training To Stay Calm And Confident Under Pressure
    • Stay Calm And Confident Under Pressure (Video)
  • 6

    Visualisation Training

    • Visualisation Training
    • Visualisation Training Program
    • Using Visualisation To Boost Confidence (Video)
    • The Power Of Modelling
    • As if... (Video)
    • Imagery Training For Confident Road Racing (Mp3)
    • Imagery Training For Faster Time Trials (Mp3)
    • Visualisation Session To Ride With Confidence
    • Descend With Confidence - Visualisation Session
  • 7

    Developing The Habit Of Powerful Self-Talk

    • Developing Powerful Self-Talk
    • Self-Talk (Video-1)
    • Change These 3 Words And Feel Your Confidence Grow (Video-2)
    • Having Sean Kelly In Your Ear
  • 8

    5 Step Mental Preparation for Your Next Cycle Event/Race

    • 5 Step Mental Preparation For Your Next Cycle Event/Race
  • 9

    Building Confidence After A Crash

    • Dealing With A Cycling Crash (Video)
    • How To Get Your Confidence Back After A Crash
    • Where To Start
    • Jumping In At The Deep End (Video)
    • Dealing With Flashbacks
    • Confidently Riding Corners (Especially After A Slide Out)
  • 10

    Descend With Confidence

    • The Skill Of Descending
    • Descending With Confidence - The Mental Approach
  • 11

    Confidence In Group Riding

    • Confidently Riding In A Group
  • 12

    Your 4 Week Confidence Building Program

    • The 3 Minute Confidence Booster
    • 4 Week Training Plan Breakdown And Exercises
    • confident_cyclist_4_week_plan
  • 13

    What's Next?

    • What's Next?
    • Making The Program Better
  • 14


    • Visualisation Training For Road Racing .Mp3
    • Visualisation Training For Faster Time Trials
    • Interview with Leo Nulty, Paschal Collins and Ciaran Power

Performance Coach: Alan Heary

Alan Heary BSc.

Alan Heary BSc.

Performance Coach

Alan Heary is recognised as one of the country’s top mental fitness coaches with over 25 years of experience in sport performance. He holds a degree in Sport Science with qualifications in cycle coaching where he works as a tutor with Cycling Ireland to instruct new coaches.

His cycling clients include elite road racers, Olympians, and professional cycling teams as well as those aiming to take on their first sportive challenges. He is currently working and travelling with the UCI professional cycling team EvoPro Racing.

As a cyclist himself he has competed in road racing and specialises in team ultra cycle races, including completing one of the toughest bike races in the world - Race Across America. He is also the founder of Race Around Ireland, a 2200km non-stop ultra bike race around Ireland.


  • What are the dates of the next live course?

    The next live workshop takes place online (using zoom) on February 28th between 6.30pm and 9.30pm.

  • Is this course for me?

    The course has been designed to be used for all levels and disciplines of cycling.

    If you are a coach you will also find it extremely useful to develop mental skills for your athletes.

  • How long will it take to complete the course?

    The live version of the course is taught over 5 hours of live streaming within 2 workshops. The online content, which supports the course is available to you for a full year. Think of it as 365 days of mental fitness training.

  • Will there be updates to the program?

    The content for the program may develop over time and new exercises and podcasts, as well as webinars and interviews with top athletes and coaches may be added. The good news is, all the updates are available for FREE as they are added during the year that you have your plan.

  • Is it possible to make the course available to my club/team or client base?

    Group rate packages are available for clubs, teams and organisations. For these rates please email:

  • I am a parent of a child doing cycling. What will I learn?

    As a parent, you naturally want the best for your child, whether it’s in school, at home or in sports competition. But knowing how to help your child improve performance in sports without pressuring them is a fine line to walk. I work very closely with young athletes and their parents and with the techniques you will learn on this program you can help your child excel in cycling and life!

  • I have another question, how can I contact you?

    Feel free to email me anytime with questions. My email is