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HOW IT WORKS

Mix & Match topics from any of the categories from the Workshop Menu below to customize your session.  We offer both classroom(theory) and on the road(practical) sessions.  With groups of varying needs, you may decide to create more than one clinic. Our qualification survey will provide suggested programing.

Theory:

In class interactive sessions at your office.*

Practical:

On road sessions**


*In class workshops will depend on spacing and location. **We schedule on-road workshops in groups up to 16 participants to maximized efficiency whilst keeping things safe. 

  

WORKSHOP MENU:


A: Safety 101 - cycling in the city

The best place to begin is at the beginning. All the basics about riding for training and recreationally in the city.

  • Bike check

    • We have a checklist of what you need in order to consider in order to make your bike safe, everything from bells to brakes, and tires to gears.

    • 20 minutes

  • The Highway Traffic Act (HTA) and what it means to you.

    • It's good to be aware of your rights and the rules of the road. It's also important to know when prudence is more important than being right.

    • 30 minutes

  • How to protect yourself from accidents

    • What are your first lines of defense on the road and at intersections? What can you do to make your ride safer? In this talk we go over the Dos and Don'ts in urban cycling.

    • 20 minutes

  • Road surface

    • Learning how to read the road surface and how to handle it will not only stave off flat tires, but will also save you from falls.

    • 10 minutes

  • Bags and packing

    • What should you bring on a ride for comfort, for safety, and for repairs?

    • 10 minutes

  • Dealing with drivers

    • Keeping your composure when you have a confrontation with a driver—even if you are in the right—will significantly increase your safety. The principle of "A miss is as good as a mile."

    • 10 minutes

  • Visibility (lighting/clothing)

    • What is the law about lighting and reflectors? What are the most effective ways of ensuring your safety in the dark?

    • 10 minutes


B: Learn to ride skills (Individual)

The basic skills you need to ride safely, efficiently and strongly. 

  • Clipping in

    • The ability to get into and out of your pedals quickly will improve your confidence at every stop light and stop sign.

    • 15 minutes

  • Starts/stops - emergency braking

    • Your ability to start and stop effectively at intersections will be one of your fundamental urban riding skills. You are also going to learn how to perform emergency breaking.

    • 15 minutes

  • Shifting gears

    • Learn gearing basics. What is the purpose of gears? How can their correct use enhance your ride? How can their incorrect use hamper your ride?

    • 15 minutes

  • Cadence

    • Once you understand gears, you will need to grasp the concept of cadence – the speed or RPMs at which you turn your cranks. Once you grasp gears and cadence, you will be able to sustain rides of longer efforts and more intense efforts.

    • 5 minutes

  • Distinguishing terrain in relation to gearing

    • Maintaining a consistent cadence is crucial to your efficiency, but inclines, headwinds, and rough roads are going to make it hard for you. We'll teach how "to feel" the road in your quads, and make the required gear adjustments to maintain your cadence.

    • 10 minutes


C: Learn to ride skills (Group)

Riding in a group enhances the cycling experience. You can take more breaks, give each other moral support, and keep an eye out on each other. There are certain unwritten rules of etiquette and technique that make group riding safe, enjoyable and efficient. We'll take you through them one-by-one.

  • Pace line rotation

    • Travel faster with less effort by learning how to work with others in a pace line. Learn to think of cycling as a collaboration—and reap the rewards.

    • 15 minutes

  • Road etiquette 

    • How can you earn the respect and admiration of your fellow cyclists? How can you avoid getting a reputation for selfishness? We'll explain some of the peculiarities of road riding etiquette.

    • 15 minutes

  • Proximity

    • Riding in the pace line requires you to ride close to other cyclists. What positions are safe? What positions are dangerous? What is too close? What is too far?

    • 5 minutes 


D: On the road maintenance

This series of talks focuses on any minor mechanical issues that you might encounter on a long ride. The goal is to teach you how to fix problems quickly and effectively so you can get back on the road ASAP.

·       Flat fixes

o   Everyone gets a flat tire eventually. We will teach you how to replace a tube, how to patch a tube and how to deal with tubeless issues. We will also teach you what types of surfaces to avoid in order to help you have fewer flat tires.

o   15 minutes

·       Gear adjustments 

o   Sometimes your gears get out of whack. There are quick fixes for this you can do on the road, usually without any tools.

o   10 minutes

·       Brake adjustments

o   Sometimes your brake cables stretch, especially on new parts. We'll teach you how to fix this quickly so you can get your bike up and running safely again.

o   10 minutes

·       Chain tool - fixing chain.

o   A snapped chain – it doesn't happen too often, but it could. We'll teach you how to use the chain tool on the road. We'll also teach you steps you can take to avoid snapping your chain in the first place.

o   10 minutes


E: Intermediate skills 

·       Cadence matching

o    Understanding how to match cadence to the other riders in the group to keep you speed in check. This eliminates the need to surge or and brake.

o   10 minutes

·       Gear equalization

o   Learn how to switch through your bike's gear range while maintaining a consistent cadence.

o   10 minutes

·       Climbing and descending

o    Technique for shifting, choosing your cadence, reading the terrain and managing your efforts.  Descending with confidence is the result of choosing the correct gear to be in, maintaining a sustainable cadence plus understanding aero dynamics on the bike.

o   20 minutes

·       Taking corner with speed

o    Leaning, picking a line, managing speed through a corner

o   10 minutes


F: Nutrition

This series focuses on dietary measures you need to take in order to have a more effective ride. These talks are based on experience and are not meant to substitute nutritional consultation with a professional nutritionist

·       Power 

o   Used correctly, sugar and caffeine can be very effective tools for sustaining efforts on rides lasting between 90 and 120 minutes.

o   15 minutes

·       Endurance (sugar/fats)

o   Training your body to convert fat into energy is going to be a crucial skill for doing well on rides that exceed 120km.

o   15 minutes

·       Liquids – electrolytes

o   Correct hydration and electrolyte absorption are not only essential for ensuring an enjoyable and successful ride, they are crucial for your recovery and overall health. This talk will focus on H2O, sodium, magnesium, potassium, calcium and other electrolytes.

o   15 minutes


G: Gear Prep

What to wear and when to wear it, this series focuses on how gear and frame sizing can improve your ride comfort and performance.

·       Clothing

o   Dressing correctly for conditions will make a huge difference in your comfort and success on a ride. We'll talk about riding on the hottest day in the summer, the coldest day in the winter, and everything in between.

o   10 minutes

·       Gloves

o   Gloves for the summer and gloves for the winter. What are the benefits and limitations of the various types of gloves and mittens on the market?

o   10 minutes

·       Shoes/covers

o   The type of cycling you do will play a major role in the type of footwear that will work best for you. We'll discuss shoes for road, cyclocross, gravel, and mountain-biking applications.

o   10 minutes

·       Bike fitting/sizing 

o   The correct frame size is crucial to your comfort and will help you avoid injury. We'll talk about the various frame geometries (e.g. racing, gravel, cyclocross, endurance) and give you a sense of what to look for in a frame geometry and size for you. This talk is not intended to substitute for a professional bike-fitting consultation.

o   30 minutes


H: Goal Setting

·       Fitness

o   Are you preparing for a fondo, are you a weekend warrior, or do you just want to use cycling to improve your overall health? Deciding on your fitness goals is a crucial skill. We can help you get a sense of how much training a person typically needs to do in order to achieve their fitness goals.

o   15 minutes

·       Timing of rides and how to fit the training rides in.

o   Cycling takes a lot of time. What is a realistic time to fit a training regimen into a busy life?

o   15 minutes

·       Quality over quantity

o   Should you do one really long ride a week or divide your rides up into shorter ones over the course of the week? We're all really busy. What's the best training regimen for a busy life?

o   10 minutes

·       Consistency

o   A consistent training schedule will get your closer to achieving your fitness goals. 

o   5 minutes


I: Cycling mindset

·       Mind over body

o   Cycling will test your physical limits. But you won't have a realistic sense of what those are until you become acquainted with your mental limits. What are some mental strategies cyclists can use in order to pull through the rough patches and finish strong?

o   15 minutes

·       Knowing your limits

o   Training, consistency, experience – you can only gain a realistic sense of your limits if you are well acquainted with them.

o   15 minutes

·       Benefit of indoor training.

o   What is the role of indoor training in determining your physical and mental limits? What is its relationship to your on-the-road performance?

o   15 minutes