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Table 1 Content Start2Bike sporting program

From: The Start2Bike program is effective in increasing health-enhancing physical activity: a controlled study

Content guided training

T

Theory items

Technical skills

Homework

Introduction (± 30 min):

▪ Welcome and discussing program of the day.

▪ Check of equipment (helmet, bicycle, clothes).

▪ Warming-up (30 min): cycling, stretching and repeating the technical skill from the previous training.

Core 1 (30 min):

▪  Practicing a new technical skill.

Core 2 (45 min):

▪ Practicing technical skills while increasing intensity and duration of cycling.

▪ Cooling-down (10 min): cycling and stretching.

Closure (15 min):

▪  Discussing the training of today.

▪ Coach prescribes homework for the upcoming week.

▪  When possible: cleaning of bicycle.

Theory items are discussed before or during practice items.

1

▪ What is mountain biking/road cycling?

▪ Risks and (health) benefits of cycling.

▪ Tuning of bicycle and helmet.

▪ Equipment (clothes, saddle, helmet, shoes, sun glasses).

▪ Safety during cycling.

Braking, how to use your gears

Practicing previous learned skills: braking, using gears.

Mountain biking: two times cycling 10 km.

Road cycling: two times cycling 25–45 km.

2

▪ Proper foods and drinks before, during and after training.

Balance

Practicing previous learned skills: braking, using gears, balance.

Mountain biking: two times cycling 10 km.

Road cycling: two times cycling 25–45 km.

3

▪ Physiological processes during exercise.

Riding curves

Practicing previous learned skills: braking, using gears, balance, riding curves.

Mountain biking: two times cycling 15 km.

Road cycling: two times cycling 30–50 km.

4

▪  Prevention of injuries.

Overcoming obstacles (mountain biking) or cycling in a group (road cycling)

Practicing previous learned skills: braking, using gears, balance, riding curves, overcoming obstacles/cycling in a group.

Mountain biking: two times cycling 20 km.

Road cycling: two times cycling 40–55 km.

5

▪ Physiological outcomes of training (e.g. improving strength, endurance, physiological adaptations to training).

▪ Training with a heart rate monitor.

Climbing & descending

Practicing previous learned skills: braking, using gears, balance, riding curves, overcoming obstacles/cycling in a group, climbing and descending.

Mountain biking: two times cycling 25 km.

Road cycling: two times cycling 40–60 km.

6

▪ Stimulating continuation of cycling (e.g. at a sports club).

Test mountain biking or road cycling tour

Practicing all previous learned skills.

Mountain biking: cycling 25 km and the last training 15 km.

Road cycling: cycling 60 km and the last training 25 km.

  1. T = Training session