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Course Syllabus 

  

Travis Nelson  

Purdue Global University  

HW 499 Bachelor’s Capstone in Health and Wellness   

Kristin Henningsen MS, RH (AHG), RYT  

August 16, 2022  

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Course Syllabus 

Youth Cycling Program

Course Information

Course Title: Youth Cycling Program

Prerequisites: None

Course description

This in-depth course is designed to improve new and developing youth cyclist’s

experience with the sport of cycling. Overall health and wellness will be the theme of the course

with focus areas in nutrition, yoga and training. Nutrition is a key aspect of any endurance sport,

including cycling. Week one material will cover nutrition strategies for training rides, race day

and off the bike recovery. Week two will focus on Yoga, a form of complimentary and

integrative medicine, for cyclist. Yoga can have many benefits for cyclist such as flexibility,

balance, core strength, and even endurance. Week 3 will cover training. In any sport training is

the key to success. Proper training can aid in injury prevention as well as maximizing race day

performance. Proper training plans, schedules and exercises will be covered in the week three

material.  

Learning Outcomes

By the end of this course, you should be able to:

Week 1: Identify the three macro nutrients and identify their role in cycling performance.

Week 1: Discuss training nutrition plans.

Week 1: Describe proper ride and race day nutrition strategies.

Week 2: Discuss the benefits of Yoga in relation to cycling.

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Week 2: Discus a proper Yoga routine.

Week 2: Identify Yoga poses beneficial to cycling.

Week 3: Discuss the effects of training and rest in relation to cycling performance.

Week 3: Describe training techniques strategies and plans.

Week 3: Identify and build a proper individual training plan.

Course Materials

Course material will be provided in course by instructor.

Contact info

Head Instructor: Travis Nelson

Phone: (555)555-2345

Email: travis.nelson@travisnelsonfitness.com

Required Materials

Bicycle: must be in proper working order and fit designated rider.

Helmet and cycling glasses

Cycling shoes

Cycling bib and jersey

Heart rate monitor

The follow are optional materials:

Cycling gloves

Yoga mat

Cycling computer

Course Outline

1. Week 1: Cycling Nutrition

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a. 90-minute session. Delivered in class with PowerPoint and lecture.

b. Topics:

i. Intro to nutrition: macronutrients

1. Carbohydrates

2. Fats

3. Protein

ii. Fluids

iii. Nutrition for cycling

1. Pre ride fueling

2. Ride fueling

3. Post ride fueling

4. Recovery days

iv. Race day nutrition strategies

2. Week 2: Yoga for Cycling

a. 90-minute session. Delivered in class with PowerPoint and lecture as well as in

Yoga studio, or other open environment suitable for class to perform Yoga.

b. Topics:

i. Intro to Yoga

ii. How Yoga can benefit cyclists

iii. Yoga poses for cyclist

1. Cat-Cow Pose

2. Downward Dog

3. Pigeon Pose
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4. Chaturanga

5. Upward Facing Dog

iv. Yoga routine: hands on practice

3. Week 3: Cycling Training Plans

a. 90-minute session. Delivered in class with PowerPoint and lecture as well as

outside for an end of class training/fun ride.

b. Topics:

i. Intro to cycling specify training

1. Heart rate zones

2. Zone 2 training, high intensity interval training (HIIT), Steady

State (SS) training

3. VO2 max

ii. Rest and cross training

iii. Training Plans

1. Periodization

iv. Building a training plan

c. Training ride!