A 35-year-old recreational cyclist wants to improve her performance in a 100km event. Using your knowledge of health-related fitness components, create a justified training plan that addresses the specific requirements of this endurance event. (7 marks)
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Sample Answer
- Cardiorespiratory endurance must be the primary focus through progressive long rides (60-120km) at moderate intensity to develop aerobic capacity required for sustained effort.
- Interval training should be incorporated twice weekly to improve lactate threshold, enabling higher sustained power output during climbs and challenging sections of the course.
- Muscular endurance of quadriceps, hamstrings, and gluteal muscles should be developed through cycling-specific strength endurance sessions (high repetitions, moderate resistance).
- Core strength training is essential to maintain efficient riding position over extended periods and prevent lower back fatigue common in long-distance cycling.
- Flexibility training focusing on hip flexors, lower back, and shoulders will help maintain comfortable riding position and prevent overuse injuries.
- Body composition optimisation should target the power-to-weight ratio through appropriate nutrition that fuels training while gradually reducing excess body fat if present.
- Rest and recovery must be programmed systematically to allow physiological adaptations while preventing overtraining and injury.
Show Worked Solution
Sample Answer
- Cardiorespiratory endurance must be the primary focus through progressive long rides (60-120km) at moderate intensity to develop aerobic capacity required for sustained effort.
- Interval training should be incorporated twice weekly to improve lactate threshold, enabling higher sustained power output during climbs and challenging sections of the course.
- Muscular endurance of quadriceps, hamstrings, and gluteal muscles should be developed through cycling-specific strength endurance sessions (high repetitions, moderate resistance).
- Core strength training is essential to maintain efficient riding position over extended periods and prevent lower back fatigue common in long-distance cycling.
- Flexibility training focusing on hip flexors, lower back, and shoulders will help maintain comfortable riding position and prevent overuse injuries.
- Body composition optimisation should target the power-to-weight ratio through appropriate nutrition that fuels training while gradually reducing excess body fat if present.
- Rest and recovery must be programmed systematically to allow physiological adaptations while preventing overtraining and injury.