FondoClinics Week3 Newsletter


Week 3 is upon us and hopefully you’re starting to settle into a bit of a rhythm with adding these extra rides to your busy schedule. If not, that’s ok too, it’s summertime and life is happening so it can be hard to find/make the time, remember to give yourself grace if you miss something within your training.

This week we’re talking all things clipping in, basic mechanics and flat tire repairs, so keep reading for some great content to help with your training this week and as always don’t forget to share any of those amazing photos you take each week at your clinics. 

Happy Riding
Online Communications Manager & Interim InTraining Coordinator
Janette Shearer

The Refining Skills and Endurance in Vancouver at UBC on Monday evenings at 6:00PM at looking strong!

Thank you, Coach Edwin, for sharing!


FREE Fix a Flat – Bike Tire Workshop- July 6th

Time: 11:30AM

Where: Decathlon

As space is limited.. RSVP is mandatory. Deadline to register: July 5th at 6PM


A good cycling position starts with the correct positioning of the feet on the pedals and it is therefore extremely important that the cleats are properly adjusted so that the feet can move around the pedals in the most natural, efficient and comfortable way. When purchasing new shoes or replacing your cleats, it is therefore very important that the cleats are properly adjusted so that your foot is not too far forward or back on the pedal and your foot is not forced into an unnatural position while cycling. Adjusting your cleats yourself can be a tricky and complicated job, so if in doubt, visit your local dealer for expert advice. Given that this will not always be easy under the current Corona measures, we explain here in 4 steps how you can best adjust your cleats yourself.  Click here to read more… HOW TO ADJUST MY SHOE CLEATS? |

At-home bicycle maintenance. Presented by TREK  –

In order to keep your bike running at its absolute best, we recommend a regular maintenance schedule. While your local Trek store has the expertise, training, and equipment to take care of all of your service needs, there are a few easy things that you can do at home to keep the ride smooth and prevent further issues. We recommend running your bike through these simple procedures every 25 hours of ride time or as you feel they are needed. If you are wary of doing any of these at home, a Service Technician at your local Trek store would be happy to assist you.


How to take care of your bike: Learn how to keep your bike in tip-top shape between tune-ups. Presented by TREK

Giving your bike a little TLC helps it run smoothly and reduces the chance that you’ll be caught off-guard by a maintenance mishap on the road or trail. These four simple how-to videos will walk you through the basics of caring for your bike.


  • Mandatory to wear a CSA approved cycling helmet. Chin straps must be always buckled when riding. The Rider must ensure all participants wear CSA approved cycling helmets
  • Bright, cycling-specific clothing 
  • Layers, (arm warmers, leg warmers, vest, light- jacket, ear and head covers, gloves, and eyewear) 
  • Lights – front & rear 
  • Gloves
  • Bell (specific to municipal bylaws) 
  • Seat-bag/tool pouch with flat repair kit and pump or CO2 inflator 
  • Water bottles and bottle cages – hydration system

Check out last year’s SportSmart Workshop!

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