CYCLING PROGRAM
SESSIONS 1-3
- FOUNDATION -
Empower yourself with knowledge
1. SAFETY FIRST
Learn and practice safety techniques, so you can be predictable and more visible on the road. During the ride, we'll actively utilize the learn:
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Most common hand signals and call outs that are universally understood
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Group riding etiquette for the people you ride with and the cars around you
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Tips on cycling equipment to help with being seen such as reflectors and lights
2. SELF-SERVICE
Understand the inner workings of your bike so you are empowered to make your own mechanical assessment. The first half will include an off-the bike lesson. Then, we will take our learnings into the second hour of riding. This session includes:
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Core components of a bike
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Fixing your own flat
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How to perform a bike pre-check
3. COORDINATION
Practice your coordination with exercises on and off the bike that will help you be more efficient in using your energy. You'll be focusing on:
Riding in a straight line
Handling your bike on tight corners
Stablizing your upper body
SESSIONS 4-6
- CONFIDENCE -
Equip yourself with technical skills
4. HILL MINDSET
Facing a hill can be intimidating, especially if it’s your first one. In this 2 hour class we’ll:
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Overcome self-doubt when you approach a new hill by analyzing the route prior to the ride
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Refine your shifting technique on quiet hills so it's smooth and seamless
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Learn how to focus on your breathing and find a rhythm that works best for you
5. BRAKING IN
What goes up, must come down. Braking technique requires building that confidence yet cautious mindset through:
Techniques to relax your body
How to optimize using both brakes effectively
How to ride through tight and wide turns with certainty
6. SELF-CARE
As much fun as it is on the bike to get fit, conditioning off the bike is also imperative in improving your cycling abilities. We'll cover
10 minutes of gentle pre-ride mobility and stretches
Nutrition tips pre, during, and post-ride
Off-the-bike body-weight strengthening exercises