Essential Components of Planning a Cycling Training Session
Each training session needs to contain the same essential elements. The amount of time spent on each element will depend on the goal of the training session, the time of season the session is in and the amount of time available for a particular session. The following elements need to be included in an athlete's daily training program. Please refer to the noted sections in each area for more in-depth information and guidance on these topics.
- Warm-up
- Previously taught skills
- New skills
- Competition experience/ Specific event workout
- Cool-down
- Feedback on performance
The final step in planning a training session is designing what the athlete is actually going to do. Remember - when creating a training session using the main components, the progression through the session allows for a gradual buildup of physical activity.
- Easy to difficult
- Slow to fast
- Known to unknown
- General to specific
- Start to finish
In organizing the athletes for effective teaching and learning experiences, the coach should always arrange the session so that:
- The safety of the athlete is ensured.
- Everyone can hear the instructions.
- Everyone can see the demonstration.
- Everyone will have the opportunity for maximum practice.
- Everyone will have an opportunity to be checked regularly for skill improvement.
The procedures for learning and practicing skills on the road are determined by the skill to be learned, the skill level of the cyclists, the size of the training area, the extent of varying terrain and accessible roads, and the number, sizes and ages of the athletes.
Following are recommendations to ensure successful learning, regardless of the type of teaching approach used.
- Athletes, if at all possible, need to face away from the sun and from distracting influences during demonstrations.
- Athletes must be able to see and hear the instructions during demonstrations and practice sessions.
- Athletes must have the opportunity to make the physical and mental adjustment to the bike and road in relation to the skill to be learned.
- Coaches must schedule maximum time during practice for skill work. This practice must include analysis of each athlete's movements and appropriate and timely suggestions by the coach for the improvement of the athlete.
- Cyclists must have ample space to practice without interference by other athletes.
