1. Training to Race Ready to Race! Introduction to Competition

2. Introduction

4. NCCP Coaching Streams and Contexts Community Initiation Competition Introduction Instructor Beginner Community Ongoing Competition Development Instructor Intermediate Competition High Performance Instructor Advanced Let’s Ride! Ready to Race! Performance Cycling

5. Ready to Race! Introduction to Competition Pathway To achieve the status of “In-Training” a coach must complete: Basic Cycling Skills Training Basics To achieve the status of “Trained” a coach must complete: Skills and Tactics (one discipline) Training to Race Skills and Tactics (a second disciplines) To achieve the status of “Certified” a coach must complete: : Make Ethical Decisions Online Evaluation- Comp-Int Coach Portfolio Online evaluation for two disciplines

7. Make Ethical Decisions Online Evaluation ◦Go to www.coach.ca and log into Locker accountwww.coach.ca ◦Evaluation can be taken through the “elearning” section ◦Coaches have two attempts to pass the evaluation Cycling Coach Portfolio ◦After coaches have achieved the “trained” status, they can submit their portfolios ◦Portfolios can be obtained from Cycling Canada ◦Once reviewed, evaluator may recommend changes/updates Online Evaluations ◦Once a coach’s portfolio has been successfully completed, Cycling Canada will provide login information to the online evaluations ◦Coaches must successfully pass the online evaluation in two disciplines (BMX, MTB, road, track) in order to be certified  Cost for total evaluation: $150 Ready to Race! Introduction to Competition Evaluation Process

8. Professional Development All coaches with the “certified” status must obtain PD points to maintain their certification ◦Ready to Race! coaches must obtain 20 PD points in five years ◦Performance Cycling coaches must obtain 30 PD points in five years ◦If you are certified in two sports/contexts, accumulated points will apply to both. The number of points required to maintain certification will be determined by whichever sport/context requires the highest number of PD points. What counts as PD points? ◦Any NCCP training or online module ◦Active coaching ◦For full details about PD points and opportunities visit www.cyclingcanada.ca

9. Step 1: Setting the Scene

11. Step 2: Key Performance Factors

12. hwenger04 FAIR PLAY RESPECT HUMILITY LEADERSHIP INTEGRITY ETHICS ATHLETE

13. 10 S’s 1.Skill (technical – tactical – decision making) 2.Speed 3.Suppleness 4.Stamina 5.Strength 6.Structure / Stature 7.Sychology 8.Sustenance 9.Schooling 10.Socio-Cultural

14. Horizontal and Vertical Integration 10 Ss - The Art and Science of Coaching Training Horizontal Progression Annual Cycle / Week 1 - 52 Vertical Integration Stamina Strength Speed Skill Suppleness Performance pSychology Structure Sustenance Schooling Socio-cultural (Balyi, 1995, adapted Norris 2000 (Balyi, 1995, adapted Norris 2000 )

19. Sport Discipline Relationships

26. Aerobic capacity AS F L2T T2T T2C T2W Balyi, Way 2005 modified after C..Williams 2005

27. Development Age of a 14 year old

29. Step 3: Cycling Physiology

30. Flexibility, Strength and Power

31. Flexibility What is the relevance of flexibility to a cyclist?

32. Strength or Power? How does power output at the pedal compare with maximum leg power output in other exercise (eg lifting)? How important is strength and power to the cyclist?

33. Effective Pedal Force (ref 3, pg 106) EFFECTIVE FORCE RESULTANT FORCE UNUSED FORCE NEGATIVE EFFECTIVE FORCE CRANK ANGLE (Degrees) FORCE (N) 0 180 360 used by permission of Human Kinetics Books, ©1986, all rights reserved non-cycling max is 900 N

34. Energy Systems: Anaerobic and Aerobic energy from food

35. 3 energy systems Anaerobic Alactic Anaerobic Lactic Aerobic

36. PEAK AN LACTIC CAPACITY ALACTIC CAPACITY

38. Meanwhile, down in the cell…

39. Energy systems & fuel Anaerobic Alactic: stored ATP and PC Anaerobic Lactic glucose (carbohydrate) Aerobic glucose and fat (+ minor protein)

41. How much energy? Anaerobic Lactic: 1 molecule glucose = 3 ATP net Aerobic: 1 molecule glucose = 36 ATP net 1 molecule fat = 138 ATP

42. Interval Training

46. Fuel and Fatigue Higher intensity = relatively more carbohydrate (glucose) use Stored energy, 75 kg person: ◦ 1 kcal ATP ◦ 4 kcal PC ◦ 1100 kcal glycogen ◦ 75,000 kcal fat

47. Measuring Exercise Intensity

54. Step 4- Effective Training Plans

55. What is Training?

62. Training Principles

63. Training principles Frequency Intensity Duration Specificity

64. Sport Form Beginning of the program Body of the program Weeks following the end of the program Building Consolidation Stabilization to a good level Peak Decline Program duration (weeks) Progression of Sport Form During a Seasonal Program

65. Periodization

66. * Matveiev, 1965, Periodization of the Training Load Volume Intensity Transit.CompetitionPreparation Transit.Comp. 2Comp. 1S.P.G.P. Macrocycle Annual Cycle 0 % 100 % 66 %

67. Example: Introduction to Competition- Endurance Sports

68. Example: Introduction to Competition- Speed Power Sports

73. QUANTIFICATION OF THE LOAD UN MACROCYCLE PRÉPARATOIRE À UN MARATHON MÉSO#1 MÉSO #2 Km/sem x cote M x % intensité/ profil = UD 95 3.36 6.3% 26 UD mc #1 mc #2 mc #3mc #4 mc #5 mc #6 mc #7mc #8 mc #9 MÉSO #3 mc #10 mc #11 mc #12mc #13 mc #14 PÉRIODE PRÉPARATOIRE - PHASE PROGRESSIVE 120 4.21 8.8% 58 UD 135 5.0 10.7% 96 UD 105 4.21 4.3% 25UD 120 4.43 9.3% 66 UD 135 5.29 11.6% 110UD 120 4.43 9.3% 66 UD 95 3.64 7.4% 34 UD 120 5.29 13.4% 113 UD 145 5.79 8.9% 99 UD 120 5.29 13.4% 113 UD 95 4.43 15.4% avec COMP. 86UD 135 5.29 11.6% 110UD 145 5.79 8.9% 99 UD Chouinard,2003

75. Stage of Skill Development Recommended practice conditions Initiation First contact Acquisition Movement patterning Consolidation Correct execution in variable conditions Refinement Minor improvements Surrounding environment Stable and predictable, free of distractions Stable and predictable, free of distractions Increased variability and distractions in the environment, but not to the point where movement patterns deteriorate Competition conditions Decision-making, or uncertainty of the situations in which athletes are involved No decision-making or options to choose from Simple decision- making, Maintaining the form of movements and some performance consistency under a variety of conditions and under stress Creating conditions that stress the specific elements that need adjustments

76. Summary Table: Training Methods

78. Example of a Planning Calendar

80. Annual Training Plan Figure 2. Illustration d’un plan annuel d’entraînement en volley-ball au niveau universitaire, Martin Roy Importance prioritaire Importance é lev é e Importance mod é r é e

81. Step 5: Mental Preparation

82. Ideal performance state …controlling anxiety (emotional control) …directing focus (attentional control)

83. Recognizing a need “Athletes who perform well in competition are able to…” ◦ Manage focus (block distraction) ◦ Manage anxiety (block fear) ◦ Set realistic goals and pursue them How can you recognize the signs of distraction, anxiety, and difficulty setting attainable goals in your athletes?

84. Helping the athlete When you recognize a need, how do you intervene? ◦ Focus? ◦ Anxiety? ◦ Goal-setting?

85. Mental Prep in the Plan Can you match specific mental prep techniques with ideal periods in the plan? Can you periodize mental prep? Can you build mental prep sessions into ◦ Daily training activities ◦ Training camps or competitions?

86. Step 6: Ready to Race!

87. Race Day! Coach Roles: Pre-Race, At-Race, Post-Race What is the coach’s role? Pre-Race- Day Before Mental Preparation Race Day- To the Start Line Warm Up Coach Activity During the Race After the Race Recovery

88. Race Day! Goal setting for the first race What are appropriate goals? ◦ Performance or “results”? ◦ Self-improvement? ◦ Skill execution? How might these change with LTAD stage?

89. Race Day! Goal setting for the first race Coach response to athlete “success” or “failure”? Planning for next time… ◦ With the athlete ◦ In the plan

90. Wrapping up…

91. www.coach.cawww.cyclingcanada.ca For more coaching information…