VIRTUAL FondoClinics Week 2 Newsletter

Welcome to week 2, we’ve got a lot of great things to discuss this week so let’s jump right in!

Please remember that you’ll be meeting with Coach Andrew every Monday evening via Zoom from 7:30 to 8:30 PM PST. Not able to join? all meetings will be recorded and added here the following evening!

Happy Riding
Online Communications Manager & Interim InTraining Coordinator
Janette Shearer


Weekly Topic: Rules of the Road

Did you know as of June 3, 2024, there are new rules that will protect vulnerable road users. Cyclists, pedestrians and other vulnerable road users have protections under B.C.’s new vulnerable road user law requiring drivers to always drive safely and give space when passing. Learn more about the new law


Rules of the Road (as per ICBC)
• Cycle at least one meter away from parked vehicles so you don’t get hit by an opening door. Use caution if you notice people in vehicles as well as taxis.
• Shoulder check well in advance and hand signal before taking any turns. Remember, drivers sometimes fail to yield right-of-way.
• Follow the rules of the road. Cycle in a straight line and position yourself where drivers can see you. Avoid their blind spots and treat every driveway like an intersection.
• Use a bell to alert others when you plan to pass. In some communities, it’s illegal to cycle without a bell. Check your bylaw for more information.

Learn more details read this Cycling & Traffic Skills from BikeSense: http://www.bikesense.bc.ca/bikesense/ch4.htm


Something to improve: Ready Position

Ready Position Start off from a stop sign, traffic light, or any other point. Outcome is a smooth start looking forward with feet finding pedals through the motion.

KEY FACTORS are looking well ahead, attention, balance, gaining effective momentum off first pedal, scooting your position back on the pedal and finally, using brakes to hold against pressure of front foot while stopped. Practice the ready position and scooting onto the saddle a few times until you feel confident.


Here are a few tips to adjust your out-of-the-saddle technique: 

  • Shift to a harder gear: More weight on the pedals makes your cadence jump up when you stand. For this reason, shift down one or two gears before getting out of the saddle. 
  • Stay over the pedals: Most of your weight should be directly over the pedals when you stand. Avoid moving too far forward or staying too far back. 
  • Bend your knees: Just as you would seat, there should always be a slight bend in the knees when you pedal standing, even at the bottom of the pedal stroke. 
  • Move the bike, not your body: The side-to-side rocking motion can help genre-ate power but try to rock your bike and not your body to be more efficient. 
  • Pull up on the handlebars: For extra power, try pulling up on the same side of the handlebar as the foot that’s pushing down. 
  • The upstroke: On steep gradients concentrate on pulling the upstroke and letting your weight fall naturally on the pedal during the down stroke (12 o’clock to 6). 
  • Set up with lines in opposite directions and coach in middle. Individuals ride by in one direction or the other for review and feedback. 

Following the Wheel

How to Ride in a group: 9 Tips presented by Stephen Roche

Of course, practicing skills on your own is one thing, but you’ll likely need to be able to do them in a group, potentially surrounded on all sides by riders with little space for maneuver. Lloyd says that this is linked to one of the most important skills of bike handling. “Following a wheel safely is also a massive bike handling skill in itself,” he says. “Never ride directly on a wheel unless you have 100% faith in the rider in front.” “Even then, things can and do go wrong from time to time, so always aim to ride slightly to one side of the wheel in front and try to stay close.” The point here is to be comfortable riding and performing skills when there’s a premium on wiggle room, which inevitably makes these skills
harder. Naturally, however, it’s always wise to seek room at the back of the group if you’re unsure or have to perform a complex task like removing a gilet on the move.



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