Guidelines for coaching juniors These guidelines have been compiled by Central Gauteng Mountain Bike Commission and are intended to guide anyone coaching young riders including professional coaches and enthusiastic parents carrying out coaching at home. · Have fun. Keep the cycle training fun. · Take a long term view, considering and clarifying the pathways to senior elite competition. Remember, we want our riders to train so that the are retained in the sport and have a life long mountain biking career. Also, part of our coaching strategy is to produce elite level riders in the long term. · Training volumes : the following training hours should be adhered to when coaching young riders. AGE GROUP TRAINING VOLUMES 9 to 10 years · 1 to 3 hours per week. · No single session longer than 30 minutes. · Emphasis on fun, skills, traffic awareness and safety. · Stick mainly to paths, car parks and cycling tracks. · Supervised by parent or coach. 11 to 12 years · 2 to 5 hours per week (40 – 100 km). · No single session longer than 30 km or 1.25 hours. · Emphasis on fun, bike handling skills, traffic skills and basic race skills. · Supervised by parent or coach. 13 to 14 years · 3 to 8 hours per week (100 to 200 km). · No ride longer than 2 hours/60 km. · Training emphasis on both skills and physical development. · Develop riding position and style. Bike set-up and smooth pedalling technique are critical. · Assess skills and traffic awareness prior to allowing a rider to train alone on public roads. 15 to 16 years · 6 to 14 hours per week (150 – 350 km). · No ride longer than 90 km or 3 hours. · Training emphasis on skills, race skills, physical conditioning. Some specificity on events can occur in 2nd year of division. 17 to 18 years · 10 to 18 hours per week (300 to 550 km). · No ride longer than 150 km or 5 hours – infrequently. · Training emphasis on physical conditioning, specificity on events and skills maintenance or development in certain events. · Research in the UK has shown that young people lose interest in sport mainly due to mental stagnation. For instance select ride times and type of workouts which hold the interest of the rider and do not cause boredom. · Specialise from 2nd year Under 16 onwards. Until then encourage kids to ride various disciplines and very importantly to participate in other sports before specialising in cycling. · Junior endurance riders need to do both track and road for long term development. · Focus on the process, not the outcomes. These take care of themselves. · Plan with flexibility. · Recovery time to fit with objectives. · Train to race but sometimes race to train (priorities). · Set realistic goals for training and racing, depending on the rider’s age and experience in the sport. · Focus on developing a good foundation considering the following aspects when coaching young riders : o Develop good pedalling technique and bike handling skills before increasing volume. o Develop a healthy work ethic. o Enjoy the sport. o Pedalling technique / cadence. o Style / body movement. o Climbing technique. o Bike maintenance. o Junior bike set-up and position is constantly changing. · Consider that abnormal parental and coaching pressures may be the critical factors which determine whether a child enjoys sport and continues to compete after adolescence. · Have fun. <BR style="PAGE-BREAK-BEFORE: always" clear=all>Drugs in sport Educate about drugs in sport, refer to the South African Institute for Drug Free Sport (www.drugfreesport.org.za). Sometimes common medicines and supplements may contain traces of banned substances and will appear on the Drug Free list of banned substances. Examples are Thinz and most other slimming capsules and mixtures, Syntaris nasal spray, Sinucon tablets, Seretide and Serevent accuhalers, Grippon cold and flu syrup, Flixonase nasal spray, Flemeze syrup, Flixotide inhaler, Bronchoped syrup, Beclate Aquanase nasal spray. This list is not complete, please refer to the Institute’s Athlete’s Handbook for drug free sport. Compiled using the following resources : · UCI Coach Accreditation Level 1 Course. · Lore of Running, Tim Noakes, Chapter 5 : Principles of training “The risks and benefits of starting athletic training at a young age”, page 444. · The Mountain Biker’s Training Bible, Joe Friel. · Athelete’s Handbook 2005 4th Edition, South African Institute for Drug Free Sport. Recommended reading : · Lore of Running, Tim Noakes. · The Mountain Biker’s Training Bible, Joe Friel. www.ultrafit.com · Sports Science Institute of South Africa, www.ssisa.com · The Ultimate Ride, Chris Carmichael, www.activeworx.co.za · South African Institute for Drug Free Sport, www.drugfreesport.org.za · Australian Institute of Sport, www.ais.org.za