1. VASILIKI PAPADOPOULOU
cycling
VASILIKI PAPADOPOULOU

2. Cycling is an athletic activity that is considered among the most popular in the world
A special feature of cycling is its ability to respond to several different requirements such as movement, sports and entertainment
To help the trainee or rider move to cycling, the medium used is the well-known bike

3. Benefits to human health
CARDIOVASCULAR
RESPIRATORY
MUSCULAR

4. IMPROVING SEROTONINE ADJUSTMENT
INCREASE OF AEROBIC METABOLISMIC RATE
IMPROVING SEROTONINE ADJUSTMENT
PROBLEM REDUCTION
Depression
Stress
Neurotic Disorders

5. Problems like Hypertension Obesity Increased cholesterol Diabetes
Can be improved immediately with the daily
use of the bicycle

6. In detail
Road cycling can further improve the physical endurance and functioning of the cardiovascular system relative to running
Muscular imbalance is one of the most basic parameters of injuries in people who follow sporting life
Road cycling can equally work the muscles that are on the right side of your body with those on the left
The symmetrical structure of the bicycle is the factor that leads to successful muscular strengthening of all muscles

7. THROUGH CYCLING ONE EXERCISES
The lower part of the body
Upper limbs
The MAIN BODY

8. Cycling training program
Abs
Back muscles
Lifting a weight bar
Semi με μπάρα
Field jumps with bar
Exercises for gastrocnemius
Exercises for posterior biceps
Pull ups

9. Training program to improve endurance
Low intensity and long-lasting program
High intensity and short duration program (more injuries)
The intensity of the exercise should range from 60% - 90% of the maximum heart rate (MCR = years of age)
People with low physical fitness
will be improved
even in INTENSITY of 50% - 60% of the maximum heart rate.

10. Points of interest with regard to tension
The fitness level
Taking medicines that can affect your heart rate
The probability of cardiac episode or orthopedic injury
The individual preferences regarding the type of exercise
Their individual goals

11. Training Principles
A.C.S.M. suggests 20 minutes to 1 hour of continuous aerobic activity The program for people with moderate physical condition should be 20 minutes long The program for people with low physical fitness should be limited to 10 minutes, 2 to 3 times a week and gradually increasing.

12. 1st week
Mild intensity at % of M.K. if you exercise, you should not be gasping for air. HINT: if you can talk then you are ok.
Appropriate: walking - either outdoors or in a trend mill (at home
or in the gym).
Slow for 2-3 minutes and gradual acceleration for the next 8 minutes
Recover at a slower rate in the last 2 minutes with free movement
of hands, body straight and look ahead.

13. 2nd Week Walking about the same intensity Warm up for 2-3 minutes
Rehabilitation in the last 2 minutes at a lower intensity
Target:
2-3 minutes longer and maybe at slightly higher intensity.

14. 3rd Week Increase in walking rate (up to 70% of M.C.R.)
Increase total exercise time to a quarter of an hour, or a little more
Start and end of training at lower intensity

15. 4th week Increase in intensity (walking or cycling faster)
Warm up 2-3 minutes walking and the rest of the 15 minute cycle on the bike
Little increase in intensity (up to 80% of M.C.R.)
Switching volume, that is faster cycling with lower
   resistance for 2 minutes and immediately after 2 minutes slower cycling with
   higher resistance.

16. 5th week Same intensity Aim for 20 minutes walking or cycling
Alternative suggestion beginning and ending walking with walking
and the 12 minutes of the bike training

17. 6th – 16th weeks
Increase the intensity of each training to 85% of M.K. S.,
Each week you gradually increase duration by 2 minutes
Attempt for a fourth day of workout weekly program.

18. 17th – 27th weeks
Maintain a weekly exercise frequency of 4 times / Week
Program duration half an hour with an extra 6-8 minutes for
   warm-up and recovery, at a lower intensity
Intensity at 85% of M.C.R.

19. To protect the lower joints
After 2-3 minutes walking 25 minutes jogging
From the 7th month onwards maintaining fitness levels with 3 times a week at the same intensity and duration increase depending on the persons ability up to 4-5 minutes.

20. Personal Safety Guidelines
When stopping, we better use both brakes.
Familiarize yourself with the bike and gradually, we introduce longer and harder routes.
The hands, in order to absorb the vibrations, must bend. The same applies to knees.
The heels must never touch the pedals.
Always wear the special cycling helmet and sports shoes.
Always have a bottle of water with you.

21. Cycling for people with dd/id
Bicycle can be difficult for people with autism as the balance is not something that is naturally acquired
Circular movement of the legs to pedal movement can make it difficult for people with autism
It can be individual or group activity
It can be for fun or in competition
Cycling is an excellent sensory integration activity that can help a child manage the movement by combining visual and acoustic stimuli

22. OFFICIAL COMPETITIONS
250m Personal Timing
10 km Street Race (Endurance)
500m Personal Timing
15 km Street Race (Endurance)
1 km of Personal Timing
25 km Street Race (Endurance)
2 km of Personal Timing
40 km Street Race (Endurance)
5 km of Personal Timing
5 km of Unified Sports Tandem
10 km of Personal Timing
10 km of Unified Sports Tandem
5 km Street Race (Endurance)

23. equipment
All athletes should wear a helmet during both training sessions and during races. Cycling helmets must meet the safety requirements of the National Athletic Cycling Authority of the host country.
Before training and racing, all bikes should be checked to ensure that they meet the safety requirements specified in the regulations of the National Athletic Cycling Authority.
Throughout the race, even at the finish time, cyclists should have at least one hand at the wheel of the bicycle.

24. equipment
Cyclists who have a mechanical problem can replace any part of the bike or, if necessary, the entire bike to end the race. Help is allowed. A cyclist who re-runs on his bicycle after falling, bursting or mechanical trouble can be "pushed" for at most 3 meters.
A cyclist can not move without his bicycle (with a breakdown or blocking penalty). In the event of a fall, a hiccup or a mechanical problem, a cyclist can run his bike towards the finish line while staying in the racetrack.

25. Thank you