Hey All,
As promised, this is your plan outline for our Skill Development Series! We will be splitting into 3 different groups based on the answers you’ve given on your sign-ups as well as current COVID restrictions. I’ve provided specific meeting locations next to your grouping. Note that while the first session is scheduled for Tuesday, June 14, the forecast could be rain. As we cannot run any portion of this indoors, depending on a poll, we may reschedule to Wednesday, or cancel and push the schedule to the following week.
Our coaches will have the ability to answer all of your road cycling related questions, and will also be able to show you around your bike if needed. If you have something specific you would like to work on, let us know in the beginning of the session. If you would like to know, there are probably others who do too!
Please bring a buff of a mask you can easily pull up and down your face for weeks 1 and 2, as masking is recommended by the AHS while standing outside (and not moving), as well as 2 water bottles (as we may need to use these as obstacles), and hand sanitizer. Dress warmly if you need to, this goes as long as it is not actively raining.
I’ve put everyone’s name below in groupings based on your answers from the form. The weekly lesson plans will be outlined below. Please e-mail me if you want to switch groups if you feel that a different group is better for your needs, if another group has available space (maximum is 9 riders + 1 coach)
Group A – Jessica Fleming, Jimmy Johnson, Julie Wiggins, Suad Tagliapietra, Paris Davoodi, Juliane Mueller, Corey Prefontaine, Cody Vail, Shara Tardif
Group B - Ryan Grams, Mike Kawchuk, Bart Godlewski, Marek Piesiur, Jami Taschuk, Justin Unrau, Katie McGreer, Donloree Hoffman, Taylor Parkkila, Seth Chartrand
Group C - Geoff Hansen, Rich Cairney, Barbara Malacko, Finbarr Timbers, Suresh Reddy, Joe Mauricio, Laura Laverty, Vanessa Lancaster, David Zhao
Week 1 – 6:30pm, Hawrelak
Group A – Exact Location - https://goo.gl/maps/eygLvdhD7EFN4QUJA
1. Introductions / goals
2. Positioning / Fit
a. Helmet
b. Bike Fit (Comfort, elbows flexed, seat high enough, stable pedaling / knee position)
3. Bike Safety Check
a. Mechanical questions welcome
4. Ready Position: Head up, fingers ready to brake, weight centered, aware on all sides
5. Review of traffic laws important to cyclists, house keeping
6. Hand signals, calling out
7. Straight-line riding – (from path 2ft apart to 6 inches apart)
a. Look ahead, relaxed upper body
8. Gearing and cadence
a. How to shift, pedal at various RPMs
9. Basic Brake Drill
a. Front Only, Back Only, Both at same time
10. Basic cornering drill
a. 90 degree and 180 degrees, review cornering line
11. Bottle pick up
12. Drop-off a curb
13. Clothing and Nutrition
Group B – Exact Location - https://goo.gl/maps/9GVQc28CuyZGBw3W7
1. Introductions / goals
2. Bike Safety Check
a. Mechanical questions welcome
3. Ready Position: Head up, fingers ready to brake, weight centered, aware on all sides
4. Review of traffic laws important to cyclists, house keeping
5. Hand signals, calling out
6. Ride around hawrelak to observe individual abilities
7. Review of straight line, braking, cadence, cornering, curb drop-off quickly, or run the drills, based on earlier assessment. Set up a circuit incorporating these things, go through as needed
8. Figure 8 drill
9. Front wheel lift / Curb hop-up
10. Clothing and Nutrition
Group C - https://goo.gl/maps/pV3acprAzVacE4ZS7
1. Introductions / goals
2. Bike Safety Check
a. Mechanical questions welcome
3. Ready Position: Head up, fingers ready to brake, weight centered, aware on all sides
4. Review of traffic laws important to cyclists, house keeping
5. Hand signals, calling out
6. Ride around hawrelak to observe individual abilities
7. Review of straight line, braking, cadence, cornering, curb drop-off quickly, or run the drills, based on earlier assessment. Set up a circuit incorporating these things, go through as needed
8. Figure 8 drill
9. Curb hop-up
10. Clothing and Nutrition
Week 2
6:30pm, Edmonton Research Park – https://goo.gl/maps/BThzs1AH8DnFxi629
Park here: https://goo.gl/maps/BRXk7DxWbwe5bwfv9
Group A – Exact Location - https://goo.gl/maps/cXjAK398kZV4tEAM8
1. Hand signals (yes, again!)
2. Ride around RP to observe individual abilities – additional drills if needed.
3. Review of straight line, braking, cadence, cornering, curb drop-off quickly, or run the drills, based on earlier assessment. Set up a circuit incorporating these things, go through as needed
4. Front wheel lift / back wheel lift
5. Hand signals (yes, again!)
6. Cornering on course (use north course), simulated group ride
7. Figure 8 drill
8. Curb hop-up
9. Open session – anything participants feel they want to work on some more
Group B – Exact Location - https://goo.gl/maps/m29QrSpJaRpA7cDH8
1. Hand signals (yes, again!)
2. Cornering on course (use south course), simulated group ride
3. Review cornering and line choice, drills as needed
4. Circuit (difficulty to be determined by group ability, include fast movements, evasion, awareness)
5. Ride around RP with new skills from drills
6. Open session – anything participants feel they want to work on some more
Group C – Exact Location - https://goo.gl/maps/vYjqcAfThyuL8Amy5
1. Hand signals (yes, again!)
2. Cornering on course (use south course), simulated group ride
3. Review cornering and line choice, drills as needed
4. Circuit (difficulty to be determined by group ability, include fast movements, evasion, awareness)
5. Ride around RP with new skills from drills
6. Open session – anything participants feel they want to work on some more
Week 3 – 6:30pm, Hawrelak – meet locations same as first week
Group A – “Group Ride” – physical distancing applies – coach to pick route. 25-50km based on group vote
Group B - “Group Ride” – physical distancing applies – coach to pick route. 25-50km based on group vote
Group C - “Group Ride” – physical distancing applies – coach to pick route. 25-50km based on group vote