Cycling Science - The essentials of cycling physiology and coaching
Learn about the determinants of endurance cycling performance and how to structure a training programme to improve performance.
Key target groups
- Cyclists who are looking for evidence-based training methods to improve their performance.
- Cycling coaches who want to understand exercise physiology, training principles and methods behind programme design.
- Personal trainers, biokineticists and physiotherapists who would like to upskill themselves to add more value to their clients who cycle.
- Sports science students who would like to learn more about applied exercise physiology and programme design.
----------------------------------------------------------------------Thank you so much for putting this short course up! It had contributed so much to my coaching ability. I feel more prepared moving forward and more confident as a cycling coach!
|Determinants of performance||Animated PowerPoint MP4 Video||13 min|
|Determinants of endurance performance||Moodle book||-|
|Module 1 - Assessment||Moodle Quiz||-|
|Assessing endurance performance - Part 1||Animated PowerPoint MP4 Video||16 min|
|Assessing endurance performance - Part 2||Animated PowerPoint MP4 Video||10 min|
|Interview with elite athlete Mariske Strauss||MP4 Video||7 min|
|Laboratory-based assessments||MP4 Video||5 min|
|Guidelines for classifying cyclists based on performance test data||Moodle Book||-|
|Module 2 - Assessment||Moodle Quiz||-|
|Periodisation||Animated PowerPoint MP4 Video||13 min|
|Creating an annual plan with excel and training peaks.||MP4 Video||13 min|
|A brief review of periodisation for cycling||Moodle book||-|
|Periodisation template||Excel document||-|
|Module 3 - Assessment||Moodle Quiz||-|
|Strength training for cycling||Animated PowerPoint MP4 Video||12 min
|Strength training programme for cyclists||Moodle book||-|
|Module 4 - Assessment||Moodle Quiz||-|
|General preparation phase||MP4 Video||2 min|
|Base preparation phase||MP4 Video||2 min|
|Transition phase||MP4 Video||2 min|
|Peak phase||MP4 Video||2 min|
|Why calibrate your power meter before performing training sessions||MP4 Video||1 min|
|High-intensity training - Part 1||Animated PowerPoint MP4 Video||8 min|
|High-intensity training - Part 2||Animated PowerPoint MP4 Video||11 min|
|High intensity training||MP4 Video||3 min|
|Module 6 - Assessment||Moodle Quiz||-|
|Cycling biomechanics - Part 1||Animated PowerPoint MP4 Video||10 min|
|Cycling biomechanics - Part 2||Animated PowerPoint MP4 Video||21 min|
|Assessment of intrinsic factors||MP4 Video||5 min|
|Measurement of bicycle parameters||MP4 Video||2 min|
|Assessment of cyclist position||MP4 Video||2 min|
|Capture sheet||Excel document||-|
|Module 7 - Assessment||Moodle Quiz||-|
|Monitoring training load||Animated PowerPoint MP4 Video||12 min|
|Performing the modified LSCT||MP4 Video||8 min|
|Setting up a monitoring system||MP4 Video||10 min|
|Understanding session and longitudinal load measures||Moodle book||-|
|Monitoring template||Excel document||-|
|Module 8 - Assessment||Moodle Quiz||-|
|Cycling training programme||Animated PowerPoint MP4 Video||9 min|
|16 week advanced programme screencast||MP4 Video||16 min|
|Consultation with a new client||MP4 Video||4 min|
|16 week beginner programme||-|
|16 week intermediate programme||-|
|16 week advanced programme||-|
|Module 9 - Assessment||Moodle Quiz||-|
- Learn the physiological determinants of cycling performance and how to apply these to cycling programme design.
- Understand the components of performance testing and how to conduct a performance test with a cyclist.
- Learn how to build a cyclist's training plan using evidence-based periodisation paradigms
- Gain access to a library of training sessions that can be included in future training programmes you design.
- Learn about the benefits of high-intensity interval training and how to incorporate it into a cycling training programme.
- Build an understanding of the key concepts of cycling biomechanics and how a correct bike setup can improve performance.
- Learn how to monitor a cyclist's training load.
- Learn how to create a cycling training programme.
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.
|Dr Swart is a sports physician and exercise scientist based at the Sports Science Institute in Newlands, Cape Town.
|John has helped guide numerous cyclists to National and International success.
|Dr Mike Posthumus is a research scientist with a PhD in Exercise Science.
|Benoit Capostagno completed his BSc degree (cum laude) specialising in the Sport Sciences at the University of Stellenbosch in 2006.