Skills audit 4.3
Personal Development Plan
Now you have completed your skills review you can make a start on your own personal progression. In this part of the process,
you will decide upon how you are going to make changes on your chosen areas of improvement. You will then set your self targets
and produce a completed personal development plan. Once you have worked towards these areas, you will review your progress
and evaluate your performance.
Name: Rachel Rout
Area/s for development: Stamina & Muscular Endurance
Introduction to the personal development plan
Why have you decided to work on these areas?
I have decided to work on these areas as they are all key components to being a successful mountain biker. After taking part in
the three activities at Harlow I found that these were my areas which most needed improvement.
How are you going to improve on these areas?
Stamina; To improve my stamina there is a variety of ways in which I can participate in, in order to achieve my goal. One of these
includes interval training. This is where I will exercise for a period (for stamina this will be aerobic exercise) of time and have a
short break in between before exercising again, an example of this would be the bleep test. This can also be used to monitor the
improvement in my stamina.
Muscular Endurance; To improve on my muscular endurance I will regularly participate in a small amount of sets and reps of
weights and gradually increase them and the weights. This will overtime improve my strength and muscular endurance so I can
cycle for a long period of time. For my legs I will do leg extensions, lying leg curls and inclined leg presses to better my muscular
endurance in my legs, this is needed for pedalling for a long period of time and on different terrain.
, Skills audit 4.3
What will help you to achieve?
I am going to create a training programme for myself based over six weeks to help improve my chosen areas. Over this time I will
consider joining a gym to gain access to the appropriate facilities I need to get better. As I have decided I need to get a lot fitter in
order to start participating I may adapt my eating habits to make sure it is much healthier. Finally, after taking on the programme I
will set myself I will regularly take part in mountain biking so I can keep at a constant level of high fitness.
What may stand in your way?
Gaining access to the right facilities may stop me from improving on these skills. I will also need to fit it in to my daily routine, so
finding the time to do this may cause a problem. One more thing which could stand in my way would be my lack of motivation, I
will need something to work towards which will push me to continuously carry on with the programme.
Are you going to need any specific resources?
I am going to need access to a gym in order to start the weight training to improve my muscular endurance. I may also need a
hall or a decent sized space so that I can take part in the bleep test for my stamina. The rest of the exercises which I will do to
improve both these skills can be done independently without any equipment.
Personal Development Plan
Now you have completed your skills review you can make a start on your own personal progression. In this part of the process,
you will decide upon how you are going to make changes on your chosen areas of improvement. You will then set your self targets
and produce a completed personal development plan. Once you have worked towards these areas, you will review your progress
and evaluate your performance.
Name: Rachel Rout
Area/s for development: Stamina & Muscular Endurance
Introduction to the personal development plan
Why have you decided to work on these areas?
I have decided to work on these areas as they are all key components to being a successful mountain biker. After taking part in
the three activities at Harlow I found that these were my areas which most needed improvement.
How are you going to improve on these areas?
Stamina; To improve my stamina there is a variety of ways in which I can participate in, in order to achieve my goal. One of these
includes interval training. This is where I will exercise for a period (for stamina this will be aerobic exercise) of time and have a
short break in between before exercising again, an example of this would be the bleep test. This can also be used to monitor the
improvement in my stamina.
Muscular Endurance; To improve on my muscular endurance I will regularly participate in a small amount of sets and reps of
weights and gradually increase them and the weights. This will overtime improve my strength and muscular endurance so I can
cycle for a long period of time. For my legs I will do leg extensions, lying leg curls and inclined leg presses to better my muscular
endurance in my legs, this is needed for pedalling for a long period of time and on different terrain.
, Skills audit 4.3
What will help you to achieve?
I am going to create a training programme for myself based over six weeks to help improve my chosen areas. Over this time I will
consider joining a gym to gain access to the appropriate facilities I need to get better. As I have decided I need to get a lot fitter in
order to start participating I may adapt my eating habits to make sure it is much healthier. Finally, after taking on the programme I
will set myself I will regularly take part in mountain biking so I can keep at a constant level of high fitness.
What may stand in your way?
Gaining access to the right facilities may stop me from improving on these skills. I will also need to fit it in to my daily routine, so
finding the time to do this may cause a problem. One more thing which could stand in my way would be my lack of motivation, I
will need something to work towards which will push me to continuously carry on with the programme.
Are you going to need any specific resources?
I am going to need access to a gym in order to start the weight training to improve my muscular endurance. I may also need a
hall or a decent sized space so that I can take part in the bleep test for my stamina. The rest of the exercises which I will do to
improve both these skills can be done independently without any equipment.
