Individual Sport Portfolio: PE Bot
Sport: Cycling
Goals:
1. Improve endurance to complete a century ride (100 miles) within 6 months.
2. Increase average speed by 10% in the next 3 months.
3. Learn and master proper cycling techniques, including climbing and descending skills.
4. Participate in a local cycling race and finish within the top 50% within a year.
Research:
1. Read books on cycling training and technique.
2. Seek advice from experienced cyclists and coaches.
3. Watch instructional videos on proper cycling form and bike maintenance.
4. Join online cycling communities and forums to gain insights from fellow cyclists.
Baseline Data:
1. Measure current endurance by cycling for an hour at a consistent pace.
2. Record average speed over a 20-mile ride.
3. Evaluate climbing and descending skills on a local hilly route.
Training Plan:
1. Cardiovascular Conditioning:
- Incorporate long endurance rides of increasing distances.
- Include interval training to improve speed and power.
2. Strength Training:
- Focus on lower body exercises such as squats and lunges.
- Incorporate core exercises for stability and balance.
3. Flexibility:
- Perform regular stretching and yoga sessions to improve range of motion.
4. Skill Drills:
- Practice climbing and descending techniques on specific routes.
- Work on cornering, braking, and maintaining momentum.
5. Practice Sessions:
- Set aside specific days for interval training, hill repeats, and endurance rides.
- Join group rides to improve drafting and riding in a pack.
Training Journal:
- Record every training session, including duration, intensity, and any challenges or improvements.
- Make notes on how each workout felt and monitor progress over time.
Achievements:
- Document completion of a 50-mile bike ride.
- Include a testimonial from a local cycling group about progress and dedication.
Reflection and Analysis:
- Regularly review training progress and assess if goals are being met.
- Analyze areas for improvement, such as technique or pace consistency.
Seek Feedback and Guidance:
- Attend cycling workshops or seminars led by experienced cyclists or coaches.
- Join local cycling clubs for group rides and receive feedback from more experienced riders.
Update and Finalize the Portfolio:
- Continuously update the portfolio with new achievements, reflections, and any adjustments made to the training plan.
- Organize the contents in a visually appealing manner with photos, videos, and testimonials.
By following these steps, your individual sport portfolio will effectively demonstrate your dedication, progress, and growth in cycling. Good luck on your journey to becoming a better cyclist!