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. |