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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