UESCA Cycling Coach Certification // an overview

Cycling Coach Certification www.uesca.com

Cycling Coach Certification / an overview

Contents 01

Course Overview

02

Contributors

03

About UESCA

04

What's Included

05

Testimonials

06

Syllabus

27

Ready to Register

Continuing Education Partners

Course Overview The UESCA Cycling Coach Certification is the most comprehensive cycling coach certification available today. Since cycling is multi-faceted with respect to the number of sport disciplines, we’ve gone out of our way to work with the top experts in each discipline. Disciplines that the certification cover are road racing (criteriums, road races, time trials), cyclocross, gravel and mountain biking.

The lead contributor in the cycling coach certification is Benjamin Sharp. As noted below, Benjamin is a power education specialist with Stages Cycling, and is also an Olympic-level coach and an elite cyclist – most recently winning the national road race championships.

1

Contributors Benjamin Sharp Ben holds a BS from Indiana University and currently serves as a Power Education Specialist for Stages Cycling, a global producer of cycling power meters. Ben is also an Olympic level cycling coach guiding some of the best American cyclists to their Olympic dreams. Currently, Ben is the coach for a multiple World Champion and Olympic Medalist and held the role of Endurance Cycling Program Manager for USA Cycling for 7 years. In addition to his international success as an elite cycling coach, Ben is an elite and master’s cyclist with multiple state and national titles.

Jim Lehman Jim holds a BA from Villanova University and a MS in Exercise Physiology from Northern Arizona University. Jim is also a USA Cycling level 1 coach. Jim was previously a resident coach for the Junior US National Cycling Team. Since 2000, Jim has been a coach with Carmichael Training Systems in 2000 and during this time, Jim’s athletes have won World Championships, X-Games Gold Medals, Paralympic Medals, National Championships and Continental Championships. Jim is also the sports director for the LUX development cycling team, the premier under-19 cycling team in the US. Jim has worked with the US Para-cycling team since 2002 and has served as a Paralympic coach at the 2004, 2008, 2016 and 2020 Paralympic Games.

He’s had the distinct honor of being awarded the Order of Ikkos Medal. The medallion is a symbol of excellence in coaching as represented by the athlete’s achievement.

Other Contributors

2

∞ Ashton Lambie (Gravel) ∞ Meredith Miller (Cyclocross) ∞ Bob Seebohar RD (Nutrition) ∞ Nathan Barry Ph.D (Aerodynamics) ∞ Alexandra Coates Ph.D (Overtraining and Physiology) ∞ Justin Ross Psy.D (Sports Psychology) ∞ Leah Roberts MD (Female Physiology) ∞ Mike Durner (Mountain Biking) ∞ Corrine Malcolm MS (Environmental Physiology)

About UESCA ∞ About UESCA United Endurance Sports Coaching Academy (UESCA) is the leader in endurance sports coaching education. Established in 2014, the goal of UESCA is to raise the standard of endurance sports education by producing the highest-quality, sciencebased content via researching the latest and most pertinent research and by selecting top experts across various disciplines to provide content.

Just as important, we strive to provide exceptional customer service and support to those thinking of purchasing a certification, and to our existing coaches.

∞ Cycling Certification

Development Process Like our other certifications, the genesis of our certification content is science and evidence-based to ensure that we’re only producing accurate content. We accomplish this by reviewing the most up-to-date research, and by partnering with the top experts in the areas that we cover.

In some cases, there is not much (read: none) research or resources regarding particular areas. Cyclocross is one example of this due to the specific form required for various maneuvers. As such, we partnered with four-time US Worlds Cyclocross member, Meredith Miller.

∞ What You’ll Learn The UESCA Cycling Coach Certification will educate you to work with cyclists of all disciplines and abilities. You’ll learn how the body functions with respect to the musculoskeletal and energy systems, as well as cycling biomechanics. Using this foundational knowledge, you will learn how to apply it on an individual basis in a wide range of areas to work with cyclists of all levels.

3

What’s Included 20 comprehensive online modules

Online practice and final exam

Downloadable PDF course

Business and Marketing Module

Module quizzes

Email study support

The Certification Modules ∞ About This Certification

∞ Module 12: Injury, Illness and Safety

∞ Module 1: You… The Coach

∞ Module 13: Resistance Training and

∞ Module 2: Skeletal System ∞ Module 3: Muscular System

∞ Module 14: Goal Setting and Race Selection

∞ Module 4: Energy Systems

∞ Module 15: Periodization and Program Design

∞ Module 5: Performance Assessments and Metrics

∞ Module 16: Mental Training

∞ Module 6: Cycling Biomechanics and Bike Fit

∞ Module 17: Nutrition

∞ Module 7: Aerodynamics and Drafting

∞ Module 18: Race Day

∞ Module 8: Road Cycling

∞ Module 19: Cycling Equipment and Apparel

∞ Module 9: Mountain Biking

∞ Module 20: Legal Issues

∞ Module 10: Cyclocross and Gravel

∞ Appendices: Resources, Cycling Etiquette

∞ Module 11: Athlete Intake

4

Stretching/Myofascial Release

and Lingo, Business and Marketing

Testimonials After completing the UESCA Running Course, I was waiting desperately for the UESCA Cycling course to be open, and when it did, it was much more than what I had expected! I was impressed with how the contents were well organized, enriched with video contents, drills and skills demonstration by experts, and the uniqueness of the science-based information. The course has offered a 360 view on cycling: training, racing, biomechanics, aerodynamics, bike differences, equipment differences, bike fitting, apparel selection, and more!

— Ala Faris

I am very happy with the UESCA Cycling Coach Certification. In addition to being the only Brazilian to have this cycling certification, I learned a lot in the course, and I still use the materials as citations, and even publications of content. It really opened my mind even more. I proudly display my UESCA Cycling Coach logo — Gabriel Saldago

5

Cycling Course Syllabus ABOUT THIS CERTIFICATION ∞ Overview ∞ Certification Structure o No Tiers o Cycling Certification Principles ∞ Certification Development ∞ The Sport of Cycling o Cycling Disciplines »Road » Mountain Bike » Cyclocross » Gravel » Virtual Racing o Participation Categories

MODULE 1: YOU… THE COACH ∞ Objectives ∞ Roles of a Coach o Exercise Physiologist o Psychologist o Leader o Motivator o Disciplinarian o Operations Manager o Instructor and Educator o Professional » Honesty » Verbal and Physical Actions » Stay Current o Effective Communicator ∞ Coaching Fallacies o You Must Be Fast! o Holding Out Information o Everyone Responds the Same Way to a Training Stimuli

MODULE 2: SKELETAL SYSTEM ∞ Objectives ∞ Directional Terminology ∞ Skeletal System ∞ Landmark Terminology

6

∞ Spine o Neutral Spine » Cycling Application o Lumbar Spine o Spinal Abnormalities o Injury » Spondyloisthesis » Spinal Stenosis » Radiculopathy ∞ Pelvis o Areas of the Pelvis ∞ Joints o ‘Cracking’ Joints ∞ Foot and Ankle Complex o Joints ∞ Genetic Factors ∞ Metatarsalgia ∞ Summary

MODULE 3: MUSCULAR SYSTEM ∞ Objectives ∞ Muscular Physiology o Terminology o Skeletal Muscle Structure o Contractile Properties » Myofibrils » Sarcomeres » Actin and Myosin o Myonuclei and Satellite Cells o Muscle: Origin and Insertion o Muscle Fiber Types » Types » Myostatin o Muscle Fiber Recruitment o Can Muscles Change Their Type? » Muscle Hyperplasia vs. Muscular Hypertrophy o No Pain, No Gain? o Relationship Between Muscle Fiber Type and Fat Metabolism ∞ Skeletal Muscle Function and Characteristics o Muscle Memory o Nerve Innevation o Connective Tissue o Fascia

7

Cycling Course Syllabus ∞ Muscles of the Body o Anterior View o Posterior View o Muscle Classification o Core Musculature » Inner Core » Outer Core o Lower Body o Upper Body ∞ Intramuscular Performance Factors o Warm Up » Stretching vs. Warm Up – Are They The Same? » Active vs. Passive » Warm Up Guidelines o Delayed Onset Muscle Soreness (DOMS) » Potential Role of Estrogen on DOMS » Cause of Muscle Soreness and Weakness » Is a Cooldown Necessary? » Use of NSAID’s to Counteract DOMS or Musculoskeletal Injury o Muscle Burn » What is Lactic Acid o Exercise-Associated Muscle Cramps ∞ Muscle Synergy o Kinetic Linking » Effect of Glute Medius Weakness o Muscle Imbalances » Length/Tension Relationship » Reduced Muscle Activation » Muscular Compensation » Workplace Postural Issues ∞ Summary

MODULE 4: ENERGY SYSTEMS ∞ Objectives ∞ Terminology ∞ Circulatory System o Heart o Blood Pressure o Lungs » Diaphragmatic Breathing ∞ Three Energy Systems o Introduction to Energy Systems » Cells o First Energy System: Phosphagen » How is Energy Generated

8

o Second Energy System: Glycolytic » Blood Glucose Regulation

∞ Implication for Cyclists

∞ Muscle Glycogen Storage » Anaerobic Respiration » Aerobic Respiration o Third Energy System: Oxidative » Converting Fat to Energy » Duration of Energy Systems

∞ Glycolytic and Oxidative Relationship

∞ Intensity-Based Fuel Sources o Physiological Response to Aerobic Training » Signs of Being Aerobically Deconditioned o Hypoxic and Hyperoxic Training » Hypoxic Training

∞ Blood Doping » Effect of Supplemental Oxygen (Hyperoxic) ∞ Effects of Intense Exercise o Glycogen Depletion » Glycogen Depletion Training (GDT)

∞ Science/Reasoning Behind GDT o Oxygen Debt o ‘Out of Breath’ ∞ Summary

MODULE 5: PERFORMANCE ASSESSMENTS AND METRICS ∞ Objectives ∞ Rate of Perceived Exertion (RPE) o Perceived Exertion Assessment (PIA) ∞ Heart Rate o Estimated Maximum Heart Rate o Cardiac Drift o Resting Heart Rate o Recovery Heart Rate o Heart Rate Training Zones ∞ VO2 Max o Exercise Economy » Cycling Specific Fitness » Cycling Economy » Relating VO2 Max to ‘Burning Fat/Calories’ » Why Not Assess VO2 Max? o Assessing Maximal Heart Rate » Testing Protocol

9

Cycling Course Syllabus ∞ Anaerobic Threshold: Fact or Fiction? o Conconi Test o Origin of Anaerobic Threshold ∞ Lactate Threshold o Historical Reference o Benchmarking Lactate Threshold » MLSS-Associated Heart Rate o Blood Lactate Clearance » Training Implication » Why Not Directly Test For Blood Lactate? o Interpreting Lactate Threshold via Talk Test » Rationale for Talk Test » Talk Test Cycle Protocol o Interpreting Lactate Threshold via MLSS » Test Protocol for 30-Minute Cycle MLSS Time Trial o Creating MLSS/Maximum Aerobic-Based Training Zones o Training Zones ∞ Power o Functional Threshold Power (FTP) » Determining Power from MLSS Assessment » Test Protocol for 30-Minute Cycle Time Trial » Power-to-Weight Ratio » Effect of Altitude on Power o Maximal Aerobic Power (MAP) » Assessment o Training Zone Integration of FTP and MAP ∞ Summary

MODULE 6: CYCLING BIOMECHANICS / BIKE FIT ∞ Objectives ∞ Bike Fit Considerations o Purpose o Current Injuries, Pain or Discomfort o Safety o Biomechanical Issues » Get to the Root of the Issue » Check for the Obvious First o Areas of Focus » Hamstring Flexibility » Not ‘One and Done’ » Kinetic Fit » Core Strength ∞ Road Bike Fit o Address Bike Adjustments as a Whole o Pre-Fit o On-Bike Assessment 10

o Step 1: Saddle Height » High/Low Saddle Position » Effect of Shoes and Saddle on Saddle Height o Step 2: Fore/Aft Saddle Position » Saddle Tilt » Tibia Angle o Step 3: Upper Body Position » Pelvic Tilt

∞ Neck

∞ Hip Angle » Arm Angle » Cervical Spine » Elbows » Shoulders o Step 4: Cleat Position Overview » Cleat Type » Seated Position o Step 4A: Cleat Position Fore/Aft » Foot Overlap o Step 4B: Cleat Position – Lateral » Pedal Modification » Knee Alignment o Step 4C: Cleat Position – Rotation o Step 4D: Cleat Position – Shimming » Address the Whole Foot/Ankle Complex » Common Shimming Methods » Advised Shimming Method o Position Sustainability and Progression » Potential Bike/Cleat/Shoe Adjustments ∞ Time Trial/Triathlon Bike Fit o Cleat Position o Saddle Position » Tibia Position o Upper Body Position » Back Flexion/Extension » Hip Angle

∞ Correlation Between Ankle Dorsiflexion and Hip Angle

∞ Bike Modifications

∞ Body Modifications

∞ Ideal Hip Angle o Road Bike: Clip-On Aerobar Set Up ∞ Cycling Form o Upper Body Position » Seated Climbing o Out of the Saddle Climbing Form » Correct/Incorrect Form

11

Cycling Course Syllabus o Out of the Saddle Sprinting Form » Ride in a Straight Line » Teaching Lateral Bike Movement o Pedal Stroke » Muscle Activation » ‘Smooth’ Pedal Stroke » Focus on the Ankles – Top of Pedal Stroke » Focus on the Ankles – Forward Aspect of Pedal Stroke » Ankles – Out of the Saddle » Knee Movement in the Frontal Plane o Cadence o Crank Arm Length o Form Analysis ∞ Biomechanical Assessments o Knees o Lower Back o Shoulders o Neck ∞ Summary

MODULE 7: AERODYNAMICS / DRAFTING ∞ Aerodynamics o Power o Cycling Resistance » Power Equation » Climbing

∞ Tipping Point » Aerodynamic Drag

∞ Units

∞ Scaling

∞ Crosswinds

∞ Handling

∞ Echelons o Rider vs. Equipment Contributions o Aerodynamics of Cycling Posture » Aerodynamics vs. Performance o Aerodynamics of Equipment » Bike Frame » Wheels and Tires » Helmet » Aero Handlebars » Clothing » Performance Examples

∞ Sprinting

∞ Descending » Choosing Equipment for the Critical Moment

12

∞ Drafting o Overtaking ∞ Aerodynamic Tools o Wind Tunnel o Computational Fluid Dynamics (CFD) o Field Testing

MODULE 8: ROAD CYCLING ∞ Objectives ∞ Road Cycling Disciplines o Road Race » Strategies and Tactics

∞ King/Queen of the Mountain

∞ Know the Finish

∞ Climbs

∞ Multiple Circuits

∞ Descents » Training o Criterium » Strategies and Tactics

∞ Pre-Ride/Course Inspection

∞ The Start

∞ Primes

∞ Positioning

∞ Individual vs. Team Tactics » Wheel Pit

∞ Rules

∞ Tips » Training

∞ Bike Handling

∞ Sprinting/Explosiveness

∞ Repeated Efforts o Individual Time Trial » Strategies and Tactics

∞ Tangent Lines

∞ Pacing

∞ Risk Management » Training

∞ Determining Race Pace

∞ The Warm Up

∞ Workouts o Stage Race » Strategies and Tactics

∞ Overall Classification

13

Cycling Course Syllabus

∞ Points Classification ∞ Climbers Classification ∞ Stage Win » Training

∞ Multi-Day Tours ∞ Training Environments o Indoor vs. Outdoors » Pro’s and Con’s o Why Does Indoor Riding Suck? ∞ Drills and Skills o Sprinting » Variables

∞ Number of Riders

∞ Course

∞ Competition

∞ Strengths/Weaknesses

∞ Wind

∞ Team vs. Individual » Leadout » Training

∞ Acceleration

∞ Power

∞ Form/Leg Speed

∞ Contact

∞ Off-Bike o Climbing » Types of Climbs » Course and Goal » Strengths and Weaknesses » Workouts » Tactics o Descending o Cornering » Cornering in a Group o Group / Pack Riding » Learning How to Ride in a Pack » Positioning

∞ Advancing Position o Breakaway » Effort » Timing o Paceline / Echelon o Defensive Riding » Drills ∞ Summary

14

MODULE 9: MOUNTAIN BIKING ∞ Objectives ∞ Introduction o Mountain Bike Disciplines ∞ Cross Country (XC) o Training o The Start o Tactics and Strategies o Stage Races ∞ Short Track (ST) o Training o Tactics and Strategies ∞ Marathon o Training o Tactics and Strategies ∞ Ultra-Endurance Racing (UE) o Training and Strategies o Training ∞ 24-Hour Racing ∞ Bicycle Types o Hardtail o Full-Suspension » Suspension Set Up and Terminology ∞ General Technical Skills o Climbing o Descending o Cornering o Line Choice » Drops and Obstacles ∞ Gear Selection ∞ Race Preparation o Course Inspection o Tire Selection o Role of the Mechanic ∞ Race Day o Warm-Up o The Start o Pit and Feed Zone (USAC Rules) o ‘Team Tactics’

MODULE 10: CYCLOCROSS AND GRAVEL ∞ Objectives ∞ Gravel Riding / Racing 15

Cycling Course Syllabus o Overview o The Course » Categories of Gravel » Do Your Research o Skills o The Race » Pacing

∞ Common Pacing Mistake » Did Not Finish (DNF) » Navigation » Tactics

∞ Drafting » Safety » Fueling » Rules o Training » Time or Distance? » Mental Endurance » Minimum Training Volume o Bikes and Gear » Bike

∞ Bike Set Up

∞ Tire Type, Width and Pressure

∞ Time Trial Bars

∞ Gearing

∞ Difference Between Gravel and Cyclocross Bikes » Neutral Support / Bike Maintenance ∞ Cyclocross o Overview » Skills

∞ Dismounts

∞ Remounting

∞ Shouldering the Bike

∞ Barriers

∞ Stairs/Run-Ups

∞ Cornering » The Race

∞ Pre Ride

∞ The Start

∞ Pacing

∞ Gearing

∞ Ride or Run

∞ Pitting

o Pit Equipment » Training » The Bike

∞ Cross Bike Features

∞ Tire Pressure

16

MODULE 11: ATHLETE INTAKE ∞ Objectives ∞ Athlete Screening o Health Screening » PARQ » HHQ » Cardiac Screening » Keeping it Legal o Anthropometric Measurements » Girth Measurements o Body Composition » Skinfold Calipers

∞ Administration of Assessment » Body Fat Equation » Bioelectrical Impedance Assessment (BIA) o Weight o Body Mass Index (BMI) o Athlete Profile ∞ Program Development Variables o Fitness Level o Experience » Experienced Cyclist » Novice Cyclist o Training Duration o Genetic Predisposition o Work Ethic o Trainability o Special Populations o Youth Athletes » Involving Parents » Communication » Safety » Fun » Physical Development o Older Athletes » Muscular Endurance » Areas of Focus o Athletes with a Physical Disability ∞ Summary

MODULE 12: INJURY, ILLNESS AND SAFETY ∞ Objectives ∞ Scope of Practice and Knowledge o Team Approach

17

Cycling Course Syllabus ∞ Injury o Crashes o Poor Mechanics / Position o Overuse Injuries » Patellofemoral Syndrome

∞ Possible Solutions » Iliotibial Band Syndrome ∞ Friction Syndrome? ∞ Movement of the IT Band ∞ Compression ∞ Training Implications ∞ Weather ∞ Safety Issues o Clipless Pedals o Getting On/Off Bike o Traffic o Bike Handling o Common Road Hazards o Skills ∞ Injury o Crashes » Prevention

∞ Bike Handling/Skills

∞ Defensive Riding

∞ Don’t Ride Above Your Head

∞ Maintain Equipment » Head Trauma

∞ Concussion

∞ Treatment » Road Rash

∞ Treatment » Fractures o Non-Crash Related Injuries/Pain » Saddle Sore » Back and Neck Pain » Feet (Hot Spots)

∞ Sesmoiditis

∞ Morton’s Neuroma » Knee » Hand o Treatment » Don’t Fix an Injury, Manage It ∞ Management ∞ Summary ∞ Illness o Terminology

18

o Cold and Flu » Guidelines o Environmental – Related Illness (Heat) » Physiology of Heat Acclimation » Heat Acclimation Considerations

∞ Pre-Race

∞ Cooling During a Race

∞ Other Heat Acclimation Information and Considerations » Humidity » Heat Illness Overview

∞ Heat Cramps

∞ Heat Exhaustion

∞ Heat Stroke

∞ Prevention o Environmental – Related Illness (Cold) » Hypothermia

∞ Prevention o High Altitude » Physiology of Altitude Acclimation

∞ Altitude Acclimation Considerations

o Use of Heat To Acclimate to Altitude

o Airflow Restriction Devices

∞ Altitude Sickness o Intervention o Summary

MODULE 13: RESISTANCE TRAINING AND STRETCHING/MFR ∞ Objectives ∞ Why Resistance Training? o Standpoint of UESCA on Resistance Training o Do It Right or Not At ALL o Time Constraints o Movement Planes o Cardiovascular Fitness Precedes Musculoskeletal Readiness o Myths Surrounding Resistance Training ∞ Physiology of Resistance Training o Overload Principle o Neuroendocrine Response o Muscle Hierarchy ∞ Resistance Training Protocol o Determining Workout Structure » Strength – Endurance Continuum o Alternate Resistance Training Duration Prescriptions

19

Cycling Course Syllabus » Rate of Perceived Exertion (RPE) » Time ∞ Resistance Training Categories o Power o Explosiveness » Plyometrics

∞ Correlation to the Stretch Shortening Cycle (SSC) o Cycling-Specific o Corrective o General Strength ∞ Programming o Progression » Structure » Strength Taper o Areas of Focus » Muscle Specificity o Concurrent Training ∞ Physiology of Stretching o Golgi Tendon Organ o Muscle Spindle o Elastic Response ∞ Types of Stretches o Static o Dynamic o Ballistic o Proprioceptive Neuromuscular Facilitation (PNF) o Area of Caution ∞ Primary Stretches o Upper Body o Lower Body ∞ Myofascial Release o Maintain Properly Functioning Fascia o Foam Roller o Foam Roller Applications

MODULE 14: GOAL SETTING AND RACE SELECTION ∞ Objectives ∞ Assessing Potential o Training Log o Sacrifice ∞ Goal Identification o Identify Goal Event(s) » Maximum Number of Per Season

20

» Novice Cyclists » Experienced Cyclists o Identify Preparation Events o Quantitative Goals ∞ Long and Short-Term Goals ∞ Summary

MODULE 15: PERIODIZATION AND PROGRAM DESIGN ∞ Periodization o What is the Right Approach? ∞ Objectives ∞ General Adaptation Syndrome o Easy Before Hard o Mount Everest Analogy ∞ Periodization Models o Classic Periodization » Criticisms of Classic Periodization o Block Periodization o Hybrid (Intermediate) Periodization o Criticism of Periodization o Periodization Summary ∞ Program Adherence o Missed Training Days » Protocol o Vacation / Business Travel ∞ Training Progress o Overall Themes o Demonstrate Proficiency » Assessments o Training Program Themes o General Fitness Theme o Aerobic Development Theme o Lactate Threshold Theme o Peak Theme o Taper Theme » Reasons for Taper » Structure and Duration of Taper

∞ Guidelines » Taper Intensity » Taper Variables » Creating Taper Schedule o Post-Race o Transition Season

21

Cycling Course Syllabus ∞ Peaking o Historical Data to Predict Peaks » Experience Counts o Realize Peak Potential o Multiple Peak Races » Troughs » Training Through Events ∞ Overtraining Syndrome o What is Overtraining Syndrome? o Symptoms o Prevention o Multifactorial o Unless You’re a Pro, Don’t Train Like One o Rest » Trial and Error » Hours, Not Days ∞ Periodization Summary ∞ Program Design Objectives o Preformatted Training Programs ∞ Delivery of Program ∞ Program Design Trends ∞ Recovery o Easy/Hard Days » Back-to-Back Hard Days o Sleep o What is Optimal Training Volume? » Not All Volume Has the Same Value » Conflicting Information » Conclusions ∞ Other Programming Factors o Time vs. Distance o Factors That Influence Volume Increases o The 10% Rule – Fact or Fiction? » Challenge to the 10% Volume Rule » Weekly Volume Increases ∞ Program Creation Overview o Nothing is ‘Standard’ ∞ Program Creation Process o Steps to Create Training Program ∞ Sample Training Scenarios

MODULE 16: MENTAL TRAINING ∞ Introduction ∞ The Foundation

22

o Brief History of Performance Psychology » Myths of Sports Psychology » Why Train the Mind? o Goals » Process, Performance and Outcome Goals

∞ S.M.A.R.T Goals

∞ Open and Closed Goals o Motivation » Self-Determination Theory (Intrinsic and Extrinsic) » Goal Orientation Theory o Commitment and Barriers ∞ High Performance Psychology Barriers o Psychology 101: Understanding Your Athlete o Historical Beliefs on Endurance Limits » Peripheral and Central Fatigue » Central Governor » The Psychobiological Model o Self-Talk and Cognitive Beliefs and Biases » Organic vs. Strategies » Cognitive Appraisals o Self-Concept and Self-Efficacy o Mindfulness o Attentional Control o Emotional Regulation o How to Practice or Recommend Practicing These Skills ∞ Executing When It Counts o Mental Imagery o Flow State and Clutch State o Yerkes-Dodson Law o Performance Anxiety o The Stress Response o Mental Toughness o Obsessive vs. Harmonious Passion o Pain Threshold, Tolerance and Sensitivity ∞ Psychology and Injury o Illness and Injury Phase o Rehabilitation and Recovery Phase o Return to Sport Phase

MODULE 17: NUTRITION ∞ Scope of Practice ∞ Objectives

23

Cycling Course Syllabus ∞ Terminology ∞ Foundation Nutrition o Energy Systems o Physical Periodization o Nutrition Periodization o Macrocycle Nutrition Guidelines » Blood Sugar Optimization

∞ Base Training Cycle

∞ Competition Training Cycle

∞ Transition Training Cycle o Fluid / Hydration ∞ Nutrient Timing o Base Training Cycle – Before Training » Fluid » Carbohydrates, Protein and Fat » Electrolytes o Base Training – During Training o Base Training – After Training (0-60 Minutes) o Competition Training Cycle – Before Training » Fluid / Hydration » Carbohydrates, Protein and Fat » Electrolytes o Competition Training Cycle – During Training » Fluid / Hydration » Carbohydrates, Protein and Fat o Competition Training Cycle – After Training » Carbohydrates, Protein and Fat o Transition Training Cycle » Exceptions ∞ Supplements o Micronutrient o Sport o Ergogenic Aids ∞ Gut Health and Longevity Considerations for Endurance Athletes

MODULE 18: RACE DAY ∞ Objectives ∞ General Preparations o Course Knowledge o Weather o Prepare for the Unexpected » General Potential Issues o Rules ∞ Week Before a Race o Rest and Recovery o Bike Preparations 24

o Nutrition and Hydration o Gear and Supplies ∞ Day Before a Race ∞ Race Day o Wake Up! o Eat o Warm Up o Race Day Logistics » Wheel Pit/Wheel Van o The Start » Start Position o Post-Race Fueling o Get Wheels Back o Post-Race Care o Post-Race Assessment o Odds and Ends ∞ Summary

MODULE 19: CYCLING EQUIPMENT AND APPAREL ∞ Objectives ∞ Bicycles and Sizing o Terminology o Types of Bicycles » Road » Triathlon/Time Trial » Hybrid » Cyclocross » Mountain Bike » Gravel o Sizing o Important Equipment » Pedals and Shoes » Aerobars » Wheels

∞ Rotating Weight » Drivetrain

∞ Crank/Chainrings

∞ Cassette » Derailleurs » Tires » Saddle » Indoor Resistance Trainer

∞ Smart Trainers

∞ Rollers

∞ Spin Bike vs. Trainer » Cyclecomputer

25

Cycling Course Syllabus ∞ Apparel ∞ Summary

MODULE 20: LEGAL ISSUES ∞ Objectives ∞ Areas of Focus o Insurance o CPR/AED Certification o Athlete Health Screening o Liability Waiver o Personal Conduct o Scope of Practice » Scenarios o Document Sessions/Workouts o Performance Enhancing Aids o Physiological Testing o Business Formation ∞ Summary GLOSSARY BIBLIOGRAPHY APPENDIX A – Cycling Etiquette and Lingo APPENDIX B – Business and Marketing APPENDIX C – Professionalism in Coaching APPENDIX D – Understanding and Navigating Eating Disorders in Athletes

2626

Ready to Register?

Great, let’s do this! As a bonus, please click on the purchase button below to get a $50 discount on the Cycling Coach Certification.

https://uesca.com/coupon/?cycling50 Thank you in advance for choosing UESCA and we can’t wait to have you on our team of talented coaches!

Still Have Questions?

No problem. We understand that you might have questions before going ahead with starting your journey to being a certified UESCA Cycling Coach.

Please don’t hesitate to reach out to us… we’re a friendly bunch and we’ll respond right away!

info@uesca.com

2727