Cycling courses consist of six key elements to improve your comfort, confidence and performance on your bike as follows. Click on the headings to see a description of each element:

Bike Fitting

Aim

To teach how to correctly fit someone onto their bike.

Why is it important?

It is essential that everybody is fitted correctly onto a bike to improve comfort, optimise performance, reduce the risk of injury and improve the safety of each ride.

What will be covered?

  • Learn the concept and need for an individual bike fit
  • Learning the correct points to measure for an individual bike fit
  • Learn the correct equations and calculations to complete an accurate bike fit

Safety Checks

Aim

To teach a simple method of a pre-ride safety checks of the bike and clothing.

To teach how to carry out essential maintenance pre, during and post rides.

Why is it important?

This is essential so riders can ensure each ride is safe. Also riders are able to continue with a ride if a problem does arise.

What will be covered?

  • ‘M’ Check
  • Bike maintenance
  • Indexing gears, managing chains
  • Fixing a puncture

Bike Handling Skills

Aim

To teach essential bike handling skills.

Why is it important?

To optimise riding ability, improve performance, ride more safely and adhere to bike riding etiquette when riding in groups.

What will be covered?

  • Clipping and unclipping from the pedals
  • Balance
  • Breaking
  • Cornering
  • Riding with other cyclists
  • Changing into the correct gear
  • Efficient pedaling
  • The ‘aero position’
  • Deciding which line to take through a corner
  • Climbing and descending

Approaches to training / preparation

Aim

To give you an individualised training plan to meet your goals.

Why is this important?

No two riders are the same so your training must be based on your specific abilities, needs and availability to give you a programme that is realistic, specific and achievable.

What will be covered?

  • A plan that includes specific sessions for each rider
  • Sessions will be centred around recovery, endurance or building in intensity
  • Rest weeks to allow for periods of adaptations
  • Testing to highlight base fitness and show improvements in fitness and performance
  • Setting up an online training diary

Nutrition

Aim

To give riders information that will allow them to make the right nutritional choice for their ride.

Why is this important?

Nutrition can make or break a ride. Bad nutritional choices before a ride can affect every aspect of it, e.g. energy, performance, mood and recovery.

What will be covered?

  • Nutrition types – natural / man-made – liquid / solid
  • Quantities required over distances and ride types
  • Pre, during and post ride nutrition for sportive cyclists

Postural Assessment & Corrective Exercise (PACE)

Aim

PACE explores the use of posture and unique movement assessments to determine your static position and functional movement capacity.

Why is this important?

Increasing your static and functional movement capacity helps you to increase muscle usage within the body and decrease chance of injury.

 What will be covered?

  • Postural assessment
  • A series of functional movement assessments
  • Corrective mobilisations
  • A series of progressive corrective exercises addressing each area of dysfunction

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