PPL 40 Duathlon Training

Cycling Day 1

Today you will be cycling for fifteen minutes which should represent about five kilometers. You will also be completing some strength training exercises for the major muscle groups involved in cycling.

Expectations

AL2.03 – assess personal health-related physical fitness (e.g., monitor heart recovery rates during vigorous physical

activities)

AL2.05 – evaluate a variety of physical fitness equipment, programs, and approaches (e.g., evaluate the merits of

different weight-training equipment)

Warm-up

-use any piece of cardio equipment (bike, treadmill, rower, skipping rope) at a low intensity for 5 minutes

Cycling component

You are to complete 15 minutes of cycling on one of the stationary bikes. Keep the tension at level 4, and attempt to keep the rotations per minute (rpms) between 80 and 100. Your rpms should not go below 60.

Record the following information...

Ten second resting heart rate (as taken in class):	x 6 =

Exercise heart rate at 5 minutes:	x 6 =

Exercise heart rate at 10 minutes:	x 6 =

Recovery heart rate 1 minute after completion :	x 6 =

Strength training component

Complete two sets of 10 repetitions for the following exercises. Upon completion, examine the various instructional posters on the walls to help you identify the major muscle groups involved in each exercise.

Exercise	Major muscle groups involved
Dumbbell lunges
Reverse curl (machine)
Calf raise
Leg curls (machine)

Warm-down

-stretching (done individually))

1. What did you notice about your heart rate as you monitored it before, during and after the ride? Identify the pattern and attempt to explain the various heart rate recordings. (AL2.03 - Thinking and Inquiry)

2. How do you think the stationary bikes compare to riding a regular bike? Do they simulate riding conditions on a bike outside? Explain. (AL2.05 - Thinking and Inquiry)