Essentials of cycling: physiology and coaching

Price: R2500 R1250


Learn about the determinants of endurance cycling performance and how to structure a training programme to improve performance.


Course Description


This course is for the recreational to elite endurance cyclist, cycling coach, health professional or student who wants to learn about performance cycling physiology and biomechanics. We begin by teaching you the key technical terms and an overview of the determinants of endurance cycling performance, such as VO2max, cycling economy, threshold intensity and muscle power.

In addition, we discuss what effects these physiological variables have in order to provide insight into how training can be structured to best improve endurance performance. We review laboratory testing techniques applicable to cycling and also how to monitor changes in cycling performance. We discuss both laboratory and field testing and the relative strengths and weaknesses of each method.

In module 3 we discuss the various periodisation models and highlight the most effective way to periodise your cycling training to optimize performance. We show the details of how to create an annual plan, incorporating all the phases of a periodisation cycle. We present the evidence for why cyclists should include strength training as part of their overall conditioning, including detailed explanations of the type of strength training that should be incorporated and which exercises to perform.

In addition, we give examples of strength training programmes for novice cyclists and for those who are more experienced. In module 5 we present the rationale for including high-intensity interval training as part of a well-structured training programme. We discuss the variables coaches and cyclists need to consider when designing high-intensity training sessions, as well as the physiological responses to this type of training. We cover the basic principles of cycling biomechanics and some key steps in optimising bike fit.

In module 7 we investigate how best to monitor the training load of cyclists and we discuss why recoding both internal and external load metrics are important and how to use these metrics to ensure that training load remains optimal. We also show you how to set up a monitoring sheet to record the most valuable data required to optimally manage performance.

We show you how to put together a comprehensive training programme specific to cycling. We begin with a review of the most important information required when first meeting a client or athlete. We then assess how to stratify their ability and provide a training program. Lastly, we provide a number of 16 week beginner, intermediate and advanced training programs as examples and templates for you to use.


What will I learn?


This course contains ten modules which are listed below.

  • Module 1: Physiological determinants of performance
  • Module 2: Assessing Endurance Performance
  • Module 3: Periodisation
  • Module 4: Strength Training for Cyclists
  • Module 5: Examples of Training Sessions
  • Module 6: High Intensity Interval Training
  • Module 7: Cycling Biomechanics
  • Module 8: Monitoring Training Load
  • Module 9: Cycling Training Programme
  • Module 10: Cycling Masterclass


Will I be assessed?


Each module will have four multiple choice questions. Students will have unlimited attempts to answer these questions. A certificate of completion will be issued once all of the assessments have been completed.


Is this course for me?


This course is for you if you are …

  • You are a cyclist who is looking for evidence-based training methods to improve their performance.
  • You are a cycling coach who wants to understand exercise physiology, training principles and methods behind programme design.
  • You are a medical professional, personal trainer, biokineticist and physiotherapists who would like to upskill themselves to add more value to their clients who cycle.
  • You are a Sports Scientist who would like to learn more about applied exercise physiology and programme design.


Can I do this course?


No previous experience and knowledge is required. However, if the learner is familiar with endurance sports- particularly cycling- they will benefit more from the course..


Authors


Dr. Jeroen Swart - Sports Physician and Sports Scientists

Dr Swart is a sports physician and exercise scientist based at the Sports Science Institute in Newlands, Cape Town. In addition to an undergraduate medical degree, he has a Masters Degree in Sports Medicine and a PhD in exercise science. He currently divides his time between research, clinical sports medicine and high performance cycling. He has numerous publications in international scientific journals and his field of expertise include the application of training techniques specific to cycling, cycling biomechanics and the control of exercise by the brain. As a recognised expert in the field of performance cycling, Dr Swart was recruited to perform independent testing on multiple Tour de France winning cyclist Chris Froome. This data was later published in a leading scientific journal. As an athlete, Dr Swart won six South African National cross-country mountain bike titles at both elite and age group level and has won 1 national marathon championships at age group level.


John Wakefield - Sports Scientist

John Wakefield is a sports scientist with a BSc (Hons) in Exercise Science from the University of Cape Town. He is currently completing his PhD in Exercise Science at the University of Cape Town. John has been a competitive cyclist for over 10 years and has raced at a national level in South Africa. He has a passion for cycling and has a keen interest in the science of training and conditioning. John has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013. He has a keen interest in the science of training and conditioning and has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013. John has a keen interest in the science of training and conditioning and has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013. John has a keen interest in the science of training and conditioning and has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013.


Dr Mike Posthumus - Sports Scientist

Dr Mike Posthumus is a sports scientist with a BSc (Hons) in Exercise Science from the University of Cape Town. He is currently completing his PhD in Exercise Science at the University of Cape Town. Mike has been a competitive cyclist for over 10 years and has raced at a national level in South Africa. He has a passion for cycling and has a keen interest in the science of training and conditioning. Mike has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013. He has a keen interest in the science of training and conditioning and has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013. Mike has a keen interest in the science of training and conditioning and has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013. Mike has a keen interest in the science of training and conditioning and has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013.


Benoit Capostagno - Sports Scientist

Benoit Capostagno is a sports scientist with a BSc (Hons) in Exercise Science from the University of Cape Town. He is currently completing his PhD in Exercise Science at the University of Cape Town. Benoit has been a competitive cyclist for over 10 years and has raced at a national level in South Africa. He has a passion for cycling and has a keen interest in the science of training and conditioning. Benoit has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013. He has a keen interest in the science of training and conditioning and has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013. Benoit has a keen interest in the science of training and conditioning and has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013. Benoit has a keen interest in the science of training and conditioning and has been a consultant with the Sports Science Institute of South Africa’s High Performance Centre’s Cycling Division since 2013.

Testimonials


I did this course to assist with my own personal running journey. I found module one a little confusing but it was much clearer once I had completed the other modules. The interview at the end was very informative and helpful. What I did like was that it also related to an average runner and not always the elite runner. I would most definitely recommend the course to someone interested in improving their own performance without calling on a coach.


Fantastic course and gain valuable knowledge to not only help myself but also clients I am currently working with. Affirms the basics! Really great to go through this well-structured course. I do hope that there will be more on endurance training - perhaps for advanced levels of coaching. Thank you very much.


I am a recreational-5-times-Comrades-finisher looking to improve my time on marathons and earn a Bill Rowan medal one day. This training course is definitely going to help me to achieve that goal. Thank you very much for this helpful online course!

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