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
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
Make Ethical Decisions Online Evaluation◦ Go to www.coach.ca and log into Locker account◦ 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
Professional DevelopmentAll 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
10 S’s
1. Skill (technical – tactical – decision making)
2. Speed3. Suppleness4. Stamina5. Strength6. Structure / Stature7. Sychology8. Sustenance9. Schooling10. Socio-Cultural
Horizontal and Vertical Integration10 Ss - The Art and Science of Coaching
Training Horizontal Progression
Annual Cycle / Week 1 - 52
Vert
ical In
teg
rati
on
Stamina
Strength
Speed
Skill
Suppleness
Performance
pSychology
Structure
Sustenance
Schooling
Socio-cultural
(Balyi, 1995, adapted Norris 2000)
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?
Effective Pedal Force
(ref 3, pg 106)
EFFECTIVE FORCE
RESULTANT FORCE
UNUSED FORCENEGATIVE 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
Energy systems & fuel
Anaerobic Alactic:stored ATP and PC
Anaerobic Lacticglucose (carbohydrate)
Aerobicglucose and fat (+ minor protein)
How much energy?
Anaerobic Lactic:1 molecule glucose = 3 ATP net
Aerobic:1 molecule glucose = 36 ATP net1 molecule fat = 138 ATP
Fuel and FatigueHigher intensity = relatively more carbohydrate
(glucose) useStored energy, 75 kg person:
◦1 kcal ATP◦4 kcal PC◦1100 kcal glycogen◦75,000 kcal fat
50
100
110
120
130
140
150
160
170
180
190
200
100 150 200 250 300 350 400
HR
(bpm
)
Power output (Watts)
Heart Rate vs Power Output
50
100
110
120
130
140
150
160
170
180
190
200
100 150 200 250 300 350 400
HR
(bpm
)
Power output (Watts)
Heart Rate vs Power Output
0.9 1.5 2.1 2.7 3.4 4.0 4.6 5.2 VO2 (l min)
VO2 max
50
100
110
120
130
140
150
160
170
180
190
200
100 150 200 250 300 350 400
HR
(bpm
)
Power output (Watts)
Lact
ate
(mM
ol)
0
2
4
6
8
10
12
14
16
18
20
Lactate
Heart Rate
50
100
110
120
130
140
150
160
170
180
190
200
100 150 200 250 300 350 400
HR
(bpm
)
Power output (Watts)
Lact
ate
(mM
ol)
0
2
4
6
8
10
12
14
16
18
20
Recovery - Zone 1 Endurance Zone 2
ThresholdZ3
RaceZ4
MaxZ5
Supramax
Breakpoint
4 mM
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
Periodization
Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec
PREPARATION PERIOD COMPETITION PERIODTrans-ition
Period
Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec
PREPARATION PERIOD COMPETITION PERIOD TransPeriod
General PreparationPhase
Specific PreparationPhase
Period >
Phase >
Mesocycle >
Microcycle >
I II III IV V VI VII VIII IX X XI1 2 3 4 5 6 7 8 9 10 1211 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35
XII
PrepPeriod
Jan
37 38 39 40 41 43 45 46 48 49 50 51 52
Main CompetitionPhase
Late CompetitionPhase
* Matveiev, 1965, Periodization of the Training Load
VolumeIntensity
Transit.CompetitionPreparation
Transit.Comp. 2Comp. 1S.P.G.P.
Macrocycle
Annual Cycle
0 %
100 %
66 %
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 #3 mc #4 mc #5 mc #6 mc #7 mc #8 mc #9
MÉSO #3
mc #10 mc #11 mc #12 mc #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
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,
maximum of 2 options
More complex decisions to
make, increased frequency of decision-making, and more
options (3-4)
Complex decisions, as
many options, and at the same frequency as in a
competition
Speed of execution Slow and controlled At athlete’s own pace Increased, variable, and close to competitive demands
Similar conditions in competition
# of repetitions, or opportunities to execute the movements
As needed, depending on
athlete’s general motor development
High
High
As many as possible
Risk factor and consequence of error
Completely safe conditions, errors of
no consequence
Low risk conditions Less than or similar to what is encountered in regular
competition
Similar to a high level of competition
During training, the emphasis should be on…
Basic stances and
positions; getting the idea of what the
movements are about, look like
Global execution and general form of the
movement
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
TRAINING TIME DURING A
SESSION GIVEN THE OBJECTIVE SOUGHT
(MINUTES)
ATHLETIC ABILITY OR ELEMENT OF SPORT
FORM
TRAINING OBJECTIVE(S)
SOUGHT
# OF WEEKS REQUIRED TO
OBTAIN A SIGNIFICANT
IMPROVEMENT IF APPROPRIATE METHODS ARE USED AT THE
RIGHT FREQUENCY
TRAINING FREQUENCY SUGGESTED TO ACHIEVE
THE OBJECTIVE
(TIMES/WEEK)
Minimum: Up to:
Initiation 1-2; variable 3 or + 30 60 Acquisition 4-6 3 or + 30 60-90 Consolidation 3-4 2 or + 20 60-90
Technique
Refinement Variable; most likely several months, or more
2-3 or + ???; most likely
at least 20 à 30
60-90
Acquisition 4-6 2 20 45 Consolidation Variable; 3-4 2 20 45-60
Tactics
Decision-making ?? most likely several
2 ??? ??
Development 6 2-3 20-30 60-75 Aerobic endurance Maintenance Not applicable 1 20-25 60-75
Development 6 2-3 20 55-60 Aerobic Power Maintenance Not applicable 1 12-15 55-60
Development 4 2-3 15 45-50 Speed Maintenance Not applicable 1 10 45-50 Development 4 2-3 18-20 45-50 Speed-
Endurance Maintenance Not applicable 1 45-50 Development Maximal
Strength Maintenance It is not recommended to seek a systematic development of this
athletic ability in young athletes. Development 4-5 2 10 30-35 Strength-
Endurance Maintenance Not applicable 1 10 30-35 Development 4-5 2 5 12 Speed-
Strength Maintenance Not applicable 1 5 12 Development 3-5 2-3 or + 12-15 50-55 Flexibility Maintenance Not applicable 1 5-8 50-55 Development ??; most likely
several 2-3 or + ?? most
likely at least 10-15
?? most likely 20-45 Motor Abilities (balance, agility, coordination)
Maintenance Non applicable ?? most likely at least one
?? most likely at
least 10-15
?? most likely 20-45
Summary Table: Training Methods
Athletic Abilities That Can Be Combined In Training: Guidelines
Athletic abilities that the coach wants to train in priority
Athletic abilities which can be trained and/or maintained at the same time, providing the characteristics of the activity and the practice conditions are appropriate
Technical elements Some tactical elements and decision-making skills; aerobic endurance; aerobic power; speed; speed- endurance; strength-endurance; coordination; agility; balance
Tactical elements/decision-making
Some sport-specific technical elements; speed; speed-endurance; strength-endurance; coordination; agility; balance
Aerobic endurance * Aerobic power *
Some sport-specific technical elements; coordination; agility
Speed Some sport-specific technical elements; some tactical and decision-making elements; coordination; agility
Speed-endurance Some specific technical elements; some tactical and decision-making elements; coordination; agility
Strength-speed * Some sport-specific technical elements; some tactical and decision-making elements
Strength-endurance * Some sport-specific technical elements; some tactical and decision-making elements
Flexibility * Some phases of technical execution
Coordination Some sport-specific technical elements; some tactical and decision-making elements; speed; speed-endurance; agility
Agility Some sport-specific technical elements; some tactical and decision-making elements; speed; speed-endurance; coordination
Balance Some sport-specific technical elements
* Athletic abilities athletes can train on their own if time is limited.
Annual Training Plan
Figure 2. Illustration d’un plan annuel d’entraînement en volley-ball au niveau universitaire, Martin Roy
Athlète/équipe Nom
Objectifs annuel Performance sportive : Réussir à marquer sur 50 % des attaques effectuées Facteurs de performance : Améliorer son impulsion verticale de 5 centimètres
Dates 15-m
ai
22-m
ai
29-m
ai
05-ju
in
12-ju
in
19-ju
in
26-ju
in
03-ju
il
10-ju
il
17-ju
il
24-ju
il
31-ju
il
07-a
oût
14-a
oût
21-a
oût
28-a
oût
04-s
ept
11-s
ept
18-s
ept
25-s
ept
02-o
ct
09-o
ct
16-o
ct
23-o
ct
30-o
ct
06-n
ov
13-n
ov
20-n
ov
27-n
ov
04-d
éc
11-d
éc
18-d
éc
25-d
éc
01-ja
nv
08-ja
nv
15-ja
nv
22-ja
nv
29-ja
nv
05-f
évr
12-f
évr
19-f
évr
26-f
évr
05-m
ars
12-m
ars
19-m
ars
26-m
ars
02-a
vr
09-a
vr
16-a
vr
23-a
vr
30-a
vr
07-m
ai
Compétition 1 1 1 2 2 2 2 2 2 2 2 3 3 3 4
Camp entraînement
Examen
Relâche Semestre d'été
Éval. physique
Éval. tech.-tact.
Éval psycho.
Macrocycle 1Période Préparation 1 Compétition 1 Préparation 2 Compétition 2 Préparation 3 Transition
Phase Préparation générale 1 Préparation spécifique 1 Précompétition 1 Compétition 1 Prép. Spécifique 2 P.S. 2 Compétition 2 Prép. spécifique 3 Transition
Mésocycle Mise cond. B. générale 1 B. spéc. 1 B. spéc. 2 B. spéc. 3 B. spécifique 4 Précompétition 1 Compétition 1 B. spéc. 5 B.S. 6 Compétition 2 Compétition 3 T.1 B.S. 7 B.S. 8 Transition 2
Microcycle 1 2 3 1 2 3 4 1 2 3 1 2 3 1 2 3 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 1 2 3 4 1 2 3 4 1 1 2 1 2 3 1 2 3 4
Filières énergétiques
Endurance aérobie Dévelop. M. Maitien
P.A.M. (Intervalles) Dévelop. Dévelop. Dévelop. Dévelop. Maintien Intégration Intégration Maitien Intégration Intégration Develop.
Vitesse et agilité (P.A.A.) Dévelop. Dévelop. Dévelop. Maintien Intégration Intégration Maitien Maint. Intégration Intégration Develop.
Volume 1,5 2,0 1,5 1,5 2,0 2,0 1,5 2,0 2,0 1,5 2,0 2,0 1,5 2,0 2,0 1,5 1,0 1,0 1,0 1,0 0,0 0,0 0,0 0,0 0,0 0,0 0,0 0,0 0,0 1,5 1,5 1,0 1,0 1,0 0,0 0,0 0,0 0,0 0,0 0,0 0,0 0,0 1,5 1,0 1,0 1,0 1,0 1,0 1,5 1,5 1,5 1,5
Qualités musculaires
Force-endurance Maitien M. Maintien
Hyprtrophie Dévelop. Develop.
Force maximale Dévelop. Develop.
Force-vitesse Dévelop. Dévelop. Dévelop. Maintien Maintien Maintien Maint Maintien Maintien
Force-vitesse endurance Dévelop. Dévelop. Maintien Maintien Maintien Maint Maintien Maintien
Amplitude articulo-musc. Dévelop. Dévelop. Dévelop. Dévelop. Dévelop. Maintien Maintien Maintien Maintien Mtn. Maintien Maintien M. Dév. Dével. Maintien
Volume 4,5 4,5 3,0 4,5 4,5 4,5 3,0 4,5 4,5 3,0 4,5 4,5 3,0 4,5 4,5 3,0 1,5 1,5 1,5 1,5 0,8 1,5 2,0 1,5 1,5 1,0 0,8 1,0 1,5 1,5 1,5 1,5 1,5 1,5 1,0 0,8 1,0 1,0 0,8 1,0 1,0 1,0 1,5 3,0 3,0 3,0 3,0 3,0 3,0 3,0 3,0 3,0
Habiletés sportives
Habiletés tech. de base Maintien Maintien Maintien App./dévelop. Développement Consolidation Consolidation Perfect. Perfectionnement Perfect. Dével. Dével.
Hab. tech. avancées/variantes Maintien Maintien Maintien App./dévelop. Développement Consolidation Consolidation Perfect. Perfectionnement Perfect. Dével. Dével.
Habiletés tactiques ind. Maintien Maintien App./dévelop. Développement Développement Consolidation Consol. Perfectionnement Perfect. Dével. Dével.
Hab. tact. équipe App./dévelop. Développement Développement Développement Consol. Perfectionnement Perfect. Dével. Dével.
Systèmes de jeux App./dévelop. Développement Développement Développement Consol. Perfectionnement Perfect.
Volume 8,0 8,0 8,0 8,0 4,0 6,0 8,0 6,0 6,0 6,0 4,0 6,0 6,0 6,0 4,0 2,0 6,0 6,0 8,0 4,0 8,0 6,0 5,0 6,0 6,0 4,0 6,0 4,0 6,0 6,0 4,0 0,0 0,0 0,0 0,0
Habiletés mentales
Cohésion Développemement Développemement Développemement Développemement Perfect. Perfectionnement Perfectionnement Develop. Develop.
Gestion des émotions Dévellopement Dévellopement Développement Développement Perfect. / intégrat. Perfect. / intégrat. Perf. / int. Perfect. / intégrat. Perfect. / intégrat. Develop. Develop.
Gestion des pensées Dévellopement Développement Développement Perfect. / intégrat. Perfect. / intégrat. Perf. / int. Perfect. / intégrat. Perfect. / intégrat. Develop. Develop.
Plan de précompétition Développement Développement Consolidation Perfectionnement Perfectionnement
Plan de compétition Développement Développement Consolidation Perfectionnement Perfectionnement
Volume 0,5 0,5 0,5 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 0,5 0,5 0,5 0,5 0,5 0,5 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 1,0 0,0 0,0 0,0 0,0
Volume d'entraînement 6,0 6,5 4,5 6,0 6,5 6,5 4,5 6,5 6,5 4,5 7,0 7,0 5,0 7,5 7,5 5,5 11,5 11,5 11,5 11,5 5,8 8,5 11,0 8,5 8,5 8,0 5,8 8,0 8,0 9,5 7,5 5,0 9,0 9,0 10,0 5,8 10,0 8,0 6,8 8,0 8,0 6,0 3,0 11,0 9,0 11,0 11,0 9,0 4,5 4,5 4,5 4,5
Volume de compétition 8,0 2,0 0,0 4,0 2,0 4,0 8,0 2,0 4,0 8,0 4,0 4,0 6,0 4,0 2,0 6,0
Volume total 6,0 6,5 4,5 6,0 6,5 6,5 4,5 6,5 6,5 4,5 7,0 7,0 5,0 7,5 7,5 5,5 11,5 11,5 11,5 11,5 13,8 10,5 11,0 12,5 10,5 12,0 13,8 10,0 8,0 9,5 7,5 5,0 9,0 9,0 14,0 13,8 14,0 12,0 12,8 12,0 10,0 12,0 3,0 11,0 9,0 11,0 11,0 9,0 4,5 4,5 4,5 4,5
Importance prioritaire
Importance élevée
Importance modérée
Ideal performance state
…controlling anxiety (emotional control)
…directing focus (attentional control)
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?
Mental Prep in the PlanCan 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?
Race Day!Coach Roles: Pre-Race, At-Race, Post-Race
What is the coach’s role?Pre-Race- Day BeforeMental PreparationRace Day- To the Start LineWarm Up Coach Activity During the RaceAfter the RaceRecovery
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?
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
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