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ROAD racing:

ROAD racing Training Programme Group Members: Daniel Munro Raymond Mullarkey Ryan Muir Heval Omari

What is road racing?:

What is road racing? Road racing is a group of elite athletes using specialised bikes to cycle large distances. These athletes compete against one another to win a race. The most well known example of road racing is the Tour de France. Whilst road racing is mostly about physical fitness and strength, skills and tactics also have a fundamental role in competition.

Why road racing?:

Why road racing? Competitive and well respected sport Peak physical condition Motivated Group members all have some degree of cycling experience

Components of fitness:

Components of fitness Physical Components Aerobic respiration (stamina): The ability to maintain an activity at a relatively low intensity for an extended amount of time. Since the majority of cycling events last over 60 seconds this is a fundamental component of a cyclists fitness. Strength: The maximum force that muscles can endure against a resistance. Increasing the load on muscles will improve strength. This will in turn help the rider to be stronger so they can turn bigger gears or maintain a decent pace whilst climbing or descending. Muscle Power (speed x strength): Improvements in either speed or strength of muscle movement will result in improved muscle power (which lasts roughly 20 seconds). Muscle power is required for sudden movements or increasing the pace to overcome a resistance. Flexibility: The absolute range of movement in a joint for a limited duration. This can improve positioning on the bike and can improve Time Trial performances by being able to achieve a more aero-dynamic position. By having a larger range of movement it can also aid in injury prevention. Psychological Components Determination: A psychological drive to maintain performance and achieve your goal. Motivation: Goal-orientated behaviour in order to succeed.

Principles of training:

Principles of training The principles of training we chose to adapt are: Progression (F.I.T.T) Overload Adaptation Variation Also trying to avoid over-training allowing time for rest and recovery so reversibility will not occur. Specificity & fitness for purpose: In order to cycle efficiently specific muscles need to be developed and adapted. It is vital for cyclists to spend a long time on the bike to get the correct riding position for the best handling and aerodynamics for speed.

Meet The Performer...:

Meet The Performer... Our performer is... Ryan Muir! He is 18 years old. He has been cycling for almost one year at a non-competitive level. Height: 188.5m Weight : 78.3kg

Fitness Results:

Fitness Results CV endurance Predicted VO2 max: 54ml/min Power & Strength Standing jump- mat CM: 46.3 cm Leg press (1/RM): 125kg Leg curl (1/RM): 70kg Leg extension (1/RM): 125kg Speed 120 yard dash time: 15.25s 40m sprint time: 5.85s Muscular endurance Sit-ups in 1 minute: 38 Push-ups in 1 minute: 29 Flexibility Sit & reach test: +4 cm

Current training:

Current training Gym 2 – 3 times a week Cardiovascular fitness Treadmill Stationary Bike Weight training Swimming Cycling

S.M.A.R.T.E.R:

S.M.A.R.T.E.R S pecific M easurable A greed R ealistic T imed E xciting R ecorded

Training Programme Goal:

Training Programme Goal 25 mile time trial results: Performer Time Average Speed Chris Boardman 45:57 32.644mph Ryan Muir 1:08:00 22 mph The goal we have set for our subject is to achieve an average speed of 25 mph so that the time trial is completed within 1 hour.

Proposed Macro cycle:

Proposed Macro cycle Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec 1 2 Training Programme 5 6 7 8 9 10 11 12 - ase Preparatory Phase Competitive Phase Recovery Ph-

Meso-Cycle:

Meso -Cycle Meso - Cycle Phase Content Volume & Intensity Duration (weeks) General Prep 1 Muscular endurance & cardiovascular (2 sessions) High volume, low intensity 1 General Prep 2 Aerobic base work and flexibility training (3 sessions) High volume, moderate intensity 2 Specific Prep 3 Strength and speed (3 sessions) Low volume, high intensity 3 Specific Prep 5 Anaerobic and tactical work (3 sessions) Low volume, high intensity 2

Training Programme- Micro Cycle:

Training Programme- Micro Cycle Please look at your handouts now.

Thanks for listening.:

Thanks for listening.

References:

References