ZoeFitness Skills Clinic
ZoeFitness Skills Clinic
November 11th
9 am to 11 am
I. Paperwork for Skills Clinic
II. Bike Safety Check
a. Check Tires
b. Check Wheels
c. Check Brakes
d. Check Gears
e. Check Chain Tension
f. Check the Saddle Height
g. Check Handlebars
h. Check Cleats
III. Hand Signals and Rules of the Road
IV. Entering and Exiting Pedals
V. Riding a Straight Line
a. One handed: bring opposite hand near stem
b. Ride out of saddle
c. Touch Water Bottle
d. Take a Drink
1. Both Hands
e. Food From Jersey Pocket
1. Open, eat and return
2. Either Hand f. Riding while looking back
g. Riding with eyes closed
h. Tire Sweeping: Gloves Only
i. Riding No Hands
VI. Riding to the side
VII. Cornering Early apex Ideal Line Late apex
a. Adjust speed before corner
b. Do not brake during turn
c. Inside pedal needs to be up
d. Look around corner before approach
e. Leaning the bike
f. Counter Steering
g. Triathlon/Time Trial Turn Around
h. Time Trial Starts
VIII. Pick Items off the Ground
IX. Put Items on the Ground
X. Braking:
a. Front vs Back
b. Emergency Braking
1. 2 meters apart
2. 1 meter apart
XI. Bunny Hops and Wheelies
Grass Drills:
Rides of similar size and weight and if possible: handlebars at the same height.
1. Gently lean and bump shoulders, elbows, looking straight ahead.
2. Switch Sides
3. Hands on partners brake hoods
4. 2 abreast/3 abreast
5. Wheel touching
6. Wheel tapping
a. Left
b. Right
7. Tumbling/shoulder roll