When to start serious training

You need to keep an eye out for signs of overtraining and burn out, because the kids may not realise they have a problem. Also, I understand there are some serious questions about doing weights at that age.

Its fair enought to push them, hey that's what coaches are for right?, but they have to want to do it. A good idea might be a non-compulsorary recovery ride, It will give you a better idea of who wants to do it.

One thing I would like to stress is that I don't intend to push them at all. I am working on their motivation. I prefer they learn by trying and doing rather than me trying to tell them it all before they start. One is on a programme because she asked for one but the other do their own thing. I think when they want to take it up a step they will come to me.

Does this sound like a good idea?

Hamish Ferguson

Yeah, sounds good. Get the kids together and organise some rides.

If you have a track near you it could be a good outing, for that matter so could mtn biking.

Ok based on my knowledge and experience as a strength and conditioning coach here are my thoughts.

Have started coaching some riders aged 13-14. In New Zealand there are National road and track events for U15 riders and all are keen to do well.

If they are keen to do well then they are going to need to train specifically for their goals. You may also need to spend some time assessing which riders have the right genetics to compete at different events.

Do people think that this is too early to get serious training? The goals are based around learning, base aerobic fitness (no planned anaerobic training) having fun and socialising.

13-14 is a good age to start on specific sports training, you can start working younger atheltes on general skills from the age of 5. Your goals are mostly on track but there is no reason to avoid anaerobic training, kids will go play soccer with their mates for an hour and trust me that anaerobic! In fact if you avoid it you'll be doing them a disservice.

A second point i'd add is that even though these athletes have specific goals they MUST play other sports and develop into good all round athletes BEFORE becoming true specialists. This means you should encourage them all to play ball sports, do martial arts or gymnastics etc etc.

One thing I would like to stress is that I don't intend to push them at all. I am working on their motivation.

This is a nice idea but the job of the coach sometimes involves giving your athletes a shove so they get over a low patch. Kids can be tricky but you'll need to lay down the law sometimes if they want to win.

I prefer they learn by trying and doing rather than me trying to tell them it all before they start. One is on a programme because she asked for one but the other do their own thing. I think when they want to take it up a step they will come to me.

If they want to race and they have told you that then you need to show them the way! Young athletes just don't know what they should and shouldn't be doing, that knowledge comes from the experience of their coaches based on the mistakes the coaches have made.

You need to show them what they can achieve with coaching and dedication but you also need to keep things fun.

Weight training - a contentious enough issue in cycling already without adding kids to the mix but here are my thoughts for young athletes. At this stage your kids need to play a variety if sports and learn general athletic skills. Leave heavy weight training for a little later (15-17) and even then only for your trackies.

If you have any more questions please feel free to contact me on the email address below, i'd be more than happy to help.

Quoted post said:

If they are keen to do well then they are going to need to train specifically for their goals. You may also need to spend some time assessing which riders have the right genetics to compete at different events.

Do you also think that some long term thought needs to take place? Aerobic base before too much anaerobic training (hey im a Kiwi so I gotta toss in some Lydiard here). Also with cycling they can expect to be competitive till 35-40. In NZ we watched with joy as Sarah Ulmer and Greg Henderson won world titles last year. Both have been part of the National programme since 1993. Both are approaching 30 and intend competing in Beijing. It's a long time on the treadmill.

Quoted post said:

13-14 is a good age to start on specific sports training, you can start working younger atheltes on general skills from the age of 5. Your goals are mostly on track but there is no reason to avoid anaerobic training, kids will go play soccer with their mates for an hour and trust me that anaerobic! In fact if you avoid it you'll be doing them a disservice.

In winter they get racing twice a week (Schools and Club Racing). In summer they can add track, criteriums and time trials. Natural anaerobic training? I had a hard enough time getting riders preparing for Senior World and Olympic Games Road Race to follow my anaerobic interval suggestions let alone kids.

Quoted post said:

A second point i'd add is that even though these athletes have specific goals they MUST play other sports and develop into good all round athletes BEFORE becoming true specialists. This means you should encourage them all to play ball sports, do martial arts or gymnastics etc etc.

True dat.

Quoted post said:

This is a nice idea but the job of the coach sometimes involves giving your athletes a shove so they get over a low patch. Kids can be tricky but you'll need to lay down the law sometimes if they want to win.

I have always worked on the principle that if you need to push them they don't have what it takes to be champions. Getting them to direct their energies in the right directions is ideal.

Quoted post said:

If they want to race and they have told you that then you need to show them the way! Young athletes just don't know what they should and shouldn't be doing, that knowledge comes from the experience of their coaches based on the mistakes the coaches have made.

Very true. I have been successful in a non sports related business for the very reason that I made ALL the mistakes that could be made 🙂

Quoted post said:

You need to show them what they can achieve with coaching and dedication but you also need to keep things fun.

This is why I am nudging them in the direction of fun, socialising, learning how to race and looking after themselves.

Quoted post said:

Weight training - a contentious enough issue in cycling already without adding kids to the mix but here are my thoughts for young athletes. At this stage your kids need to play a variety if sports and learn general athletic skills. Leave heavy weight training for a little later (15-17) and even then only for your trackies.

Physically it's not a problem. If the athlete is mature then psychologicaly it's okay as well. In my personal training days I set up a programme for a 13 year old rugby player. Very mature and very motivated. Handled the load well and parents and coaches noticed no behavioural problems. That year he was the only player in his school team to go the season without injury. Seven years later is a U21 NZ Rep with two U21 World Cups to his credit.

Hamish Ferguson