Virtual FondoClinics Week 10 Newsletter


After this past week’s webinar, I hope that you’re feeling informed and have a stronger game plan for your nutrition especially for the GranFondo if you’re planning on doing the big event.

You are now entering into a heavier training volume & intensity, so be sure to keep up the healthy habits with nutrition that you would have learned this past week and sleep to recover between workouts and absorb the increased training load.

Use the next cycle to hone your mental fortitude through the long ride. Build confidence and know you can do the ride!

This week is meant to reaffirm what we began working on. This is also to reinforce whatever base miles – you have put in and to prepare your body for the higher intensity training to follow.

Also, do not forget to join coach Andrew on Monday for your weekly Zoom Check in.

Happy Riding
Online Communications Manager & InTraining Support
Janette Shearer

Riding a pace line.
A good pace line epitomizes teamwork and the notion of a group being better than the sum of its parts. Here’s an entire article dedicated to pace line skills. The important things to keep in mind are:

  • When it’s your turn to pull, maintain the speed of the group. If you surge or slow down the effect intensifies as it travels back through the group.
  • You don’t have to pull for the same time as the rider before you. It’s better to take a shorter pull at the group’s speed than to slow down to take a longer pull. Similarly, if you’re strong, take a longer pull, not a faster pull.
  • Pull off into the wind. If the wind is coming from the left, the pace line rotates to the left (counterclockwise). If the wind is coming from the right, pull off to the right. In a double pace line (2×2), each rider pulls off to his/her respective side and the group rides up between them.
  • Save something to get back on. You’re going to have to accelerate to move from the recovery line to the pulling line, so don’t pull so hard you have nothing left to get back on.

The standard process for switching leads to a long group of riders. Use the same course as above and initiate with the lead riding as if it were a switch. Outcome is that each rider comes to front, and that rider initiates a switch pattern for a continuous change of lead rider.

Practice this as you try and glide on your bike for distance. To mount the bike glide forward on your bike with one foot clipped in, swing leg over and catch the other pedal smoothly into riding; reverse movement for dismount. If you feel uncomfortable, first practice scooting along and gliding with their nondominant leg in the pedal. Then when you feel comfortable you can smoothly traverse their other leg over and smoothly catch the pedal.
KEY FACTORS include balance, awareness, counterbalancing, knowledge of lines and
balance points.

Step by step analysis of bicycle mounting and dismounting. Presented by Paul Straathof

In The Netherlands, famous for its bicycles and cycling lanes, every year 18000 older cyclists get into a single-bicycle accident severe enough to require medical attention. A considerable part of these accidents happen at low velocities or when mounting and dismounting the bicycle. Contrary to the normal cycling movements, only little is known about the mounting and dismounting of a bicycle and the risks involved for elderly cyclists. This study aims to describe and categorize the various ways a bicycle can be mounted and dismounted and the effects of age and gender are assessed. This is also done for the kinematics and physical and cognitive abilities of the participants. Continue Reading see page Pg. 41 for photos.

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