Review Your Own Performance

Mountain Biking - I give myself a rating of 8 out of 10 because i felt that i achieved the mountain biking course successfully and i also maintained a good posture throughout. The weaknesses are that i could have kept going throughout, i sometimes had to stop because i had low energy. I also could have controlled my bike a lot better because when i had to turn, i was slightly of balance a lot of the time

Go APE - I give myself a rating of 6 out of 10. The reason for this is because i feel like i did not complete all of the tasks with 100% effort. my strengths where that i completed the task and enjoyed it. I also could have been quicker when getting tied onto the ropes and i also felt that i was not very flexible.

Go APE Six Week Programme for the following:

Balance

Week 1 - Make sure you have the correct technique to begin with. To do this you will need to search on how to improve and learn balance techniques.

Week 2 - In week 2 you can then try out what you have learnt by finding various activities and games at a gym which will help your balance.

Week 3 - Continue to do what you did in week 2, but you could also try doing activities at home so that you can improve effectively.

Week 4 - Again you must continue doing this but this week you could try and test yourself out by setting times on how long you can balance for, this will improve your balancing skills because you will want to beat your time over and over.

Week 5 - You could then go back to researching and finding out ways to improve your balance even more and make sure that you collect extra advice so that your balancing is better than before.

Week 6 - After this you should be able to do each challenge set with ease, as your weeks have consisted of improving your balance.

Swinging

Week 1 - Begin this programme by watching video's and researching on how to improve on your swinging skills, you can also do a press up test, after this you need to record your score for later on.

Week 2 - In week 2 you can then begin to work on your upper body and make sure that you are suitable for using the strength that is needed. Also do a press up test again and compare it to week 1 to see if there have been any improvements so far.

Week 3 - Begin to create a main session which consists of building upper body strength, you need to keep doing this consistently and you should see improvements. Make sure that you increase the intensity of the workouts as this will make your strength much better. Do the press up test again and compare.

Week 4 - Again continue to do the main session so that you can be very consistent in building strenght effectively, Also make sure that you keep intensity levels high and make the rest period shorter each time.

Week 5 - As you are building strength for the upper body, you can research and look at ways of improving even more, this will then take impact on your strength and techniques. Set yourself a target of beating each score in the press up test.

Week 6 - Keep making sure that the main session consists of you working at a high intensity level, again increase the weights and lower your rest period, after the 6 weeks you should feel bigger and stronger, then you can have a go at the tarzan swing. you should feel more comfortable and strong.

Mountain Biking Six Week Programme For the Following:

Muscular Endurance

Week 1 - Start by getting a gym membership, and then once you have joined you need to go away and research about muscular endurance and how you can improve it.

Week 2 - Begin the gym session by going on the treadmill for up to 10 minutes. You can then go on to the rowing machine for up to 10 minutes and the same with the bike machine. This will imrove on your cardiovascular fitness.

Week 3 - You can now work on building your leg muscles for better leg power and leg strength. To do this go on machines such as: Leg Extension and Leg curl.

Week 4 - In week 4 you can take a bike ride for 30 minutes to increase muscluar endurance and also other imrpovements within mountain biking. You need to make sure you push yourself until you can't do any more. Once you have done this, you should be improved. If you do not have a bike, go into the gym and work on the bike for at least an hour.

Week 5 - You can work on cardio again which will improve your fitness for mountain biking. Again you need to continue with working on the leg muscles continuously to improve strength in the legs.

Week 6 - Participate in mountain biking again, but this time you should see a difference within your muscular endurance.


Uphill Riding

Week 1 - Get a gym membership and then begin by researching on techniques for going uphill when riding a mountain bike.

Week 2 - Use the techniques you have researched on. See if it can make you better as a rider, you should see changes to before and now.

Week 3 - Go into the gym and work on the leg muscles. You can also begin at the bottom of a hill in your area, and work your way up using the correct techniques, this should benefit how you perform.

Week 4 - Go back into the gym once again and work on the bike machine for up to 1 hour. Within this time you will need to make sure you increase the level of intensity, this will mean that you have to push yourself to get better and see improvements.

Week 5 - Work on the legs at the gym once again, but make sure you focus on building the leg strength, to do this you need to be consistent on changing the weights and sets that you do.

Week 6 - By week 6 you need to go back to a mountain biking session, but this time you should see more difference than ever before, it's not just about your power and strength, your mind will also need to be focused and you need to motivate yourself to be better than before, This will mean that when you feel like stopping, you can force yourself to do it, no matter the concequence.