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12-Week Beginners Program — Sample Cyclists will begin the 12-week training program with different skill levels. Some athletes will need more time to learn the skills, while other athletes may have good skills and be able to go directly into the conditioning phase of the program.  Each athlete must be treated individually. By the 12th week, your athletes should be proficient with the skills, achieve sufficient aerobic conditioning and have had the opportunity to compete.   Week 1 Get to know practice area, volunteer coaches, athletes, family and caregivers Venue familiarization, rules, bike & equipment check, safety procedures Warm-up, skills assessments, group activity, cool-down Week 2 Reinforce Week 1 Bike check & safety inspection, warm-up, continuing skills assessments, group activity, cool-down Week 3 Warm-up Finalize skills assessments Goal setting for each individual for the season Identify and develop individual programs Aerobic conditioning Cool-down Week 4 Warm-up Skill development work based on individual programs Increase aerobic conditioning (35-40 minutes) Cool-down Week 5 Warm-up Review previous session Continue Skill Development Work Aerobic conditioning (30 minutes; up to 55 minutes for conditioned athletes who can train on the road) Cool-down Week 6 Warm-up Skill development – work on weak spots Aerobic conditioning (30-55 minutes) Review individual goals – adjust as required Cool Down Week 7 Warm-up Conduct skills assessment Work on skills identified Aerobic conditioning (30-40 minutes) Cool-down Week 8 Warm-up Aerobic conditioning (30-55 minutes) Introduce racing skills (starts, drafting) Cool-down Week 9 Warm-up Introduce competition events as identified for each group Practice in a noncompetitive environment Cool-down Week 10 Warm-up Introduce race aspects of events Practice good sportsmanship, cheer on teammates Cool-down Week 11 Warm-up Conduct final skills assessment for season Practice skills progression - e  - end with fun events Cool-down Week 12 Fun competition event with awards, Certificates of Achievement for the season

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