RBC GranFondo: Fondo Clinic

If you’re looking to tackle the RBC GranFondo Whistler for the first time, improve your time, or are interested in a women-only training clinic, there’s a program to help you reach your goal. This 12-week InTraining Program is designed for anyone who is interested in learning to train for a 122 km distance ride.  Whether the goal being to simply finish, be faster or more confident and efficient, the program will gradually increase your training over a 12-week period to avoid injury and give the body time to adapt to the demands of cycling.  

The progressive program consists of workouts which support your skill development through the 12-weeks. The program can be tailored to each rider, while challenging yourself to a relative degree. Our aim is to motivate all cyclists by providing the essential physical, technical, tactical, and mental training performance resources needed in completing a 122k ride injury-free.

Participants will meet once per week with their group to follow a progressive schedule that is appropriate for both recreational and performance cyclists. The plan contains 3 (three) purposeful riding sessions per week with the option to add an additional fourth that will serve as active recovery. Overall, SportMedBC encourages you to spend time on your bike to feel as prepared as possible.

The program operates SATURDAY, JUNE 8TH – FRIDAY, AUG 30TH 2024

WHO WILL BE LEADING THE PROGRAM? 

SportMedBC will assign a Ride Mentor to each clinic location to ensure program delivery, quality, and consistency. Each Ride Mentor is knowledgeable in the areas of health, fitness, organization, and leadership, and is trained by SportMedBC to help all participants achieve their fitness goals.

In addition, a team of trained, enthusiastic Sweep Leaders will be available each week to assist the Ride Mentor and motivate you. The Ride Mentor and Sweeps have completed SportMedBC training and are experienced cyclists – many of them have started out as participants, just like you!


WHICH LEVEL OF THE PROGRAM IS BEST FOR ME? 

Intro to Road Cycling (Group A)

  • Description:
    • Are you new to road cycling but ready for a pedal-powered adventure? Join our Intro to Road Cycling Clinic, where we’ll turn you from a two-wheeled rookie into a road cycling rockstar. It doesn’t matter if you don’t know what drop bars are, or if you are scared to try clipping into pedals, we will get you rolling quickly and safely. Get ready to embrace the wind in your hair, the hum of rubber on asphalt, and the joy of mastering the art of the road; the 12 week program will teach you the basics from changing tubes to changing gears, how to communicate when on the road, and what equipment you need to be safe. By the end, you’ll be ready to triumph in your first GranFondo.
  • Skills:
    • Bike Familiarity: Identifying and understanding the various parts of a road bike. Learning how to perform basic bike maintenance, such as checking tire pressure and oiling the chain.
    • Bike Fit: Properly adjusting the bike saddle height and handlebar position for comfort, proper posture, and efficiency.
    • Safety Gear: Understanding the importance of wearing appropriate kit and safety gear, including helmets, gloves, and reflective clothing.
    • Mounting and Dismounting: Practicing getting on and off the bike safely, especially in various situations like traffic stops. Learning to use clipless pedals.
    • Balancing and Steering: Developing basic balance skills and practice steering the bike confidently.
    • Shifting Gears: Learning how and when to shift gears for different terrains and riding conditions.
    • Braking Techniques: Mastering proper braking techniques, including using both front and rear brakes.
    • Basic Riding Skills: Practice riding in a straight line, turning smoothly, and maneuvering around obstacles.
    • Group Riding Etiquette: Understanding the basics of riding in a group, including communication, signaling, and maintaining a safe distance.
    • Emergency Repairs: Know how to handle common on-the-road bike issues, such as fixing a flat tire or a dropped chain, and knowing what tools to carry.
    • Climbing and descending hills and the techniques associated with it.
    • Nutrition 101: Understanding what it takes to fuel and hydrate your body before, during and after training.
    • And more…

Refining Skills and Endurance (Group B)

  • Description:
    • Saddle up, speedsters! Our Refining Skills and Endurance clinic is here to take your pedal prowess to the next level. If you’ve already caught the cycling bug, have participated in a GranFondo or two, and want to elevate your two-wheeled game, this clinic is your express ticket to excellence. We’ll be diving into nutrition tips, mastering the art of efficient gear shifts, and conquering climbs like champions. Get ready for a wheely good time, where camaraderie meets cadence, and every turn is a twist of excitement. Join us as we spin, sprint, and soar into some more challenging rides and group settings!
  • Skills:
    • Intermediate Bike Handling: Refining bike handling skills through more challenging drills, such as cornering at higher speeds and handling tight turns.
    • Efficient Shifting: Fine-tuning gear shifting techniques for smoother transitions and improved efficiency.
    • Climbing Techniques: Learning advanced climbing techniques, including pacing, standing climbs, and gear selection for varying gradients.
    • Descending Skills: Master techniques for descending safely and confidently, including body positioning, and braking on descents.
    • Drafting in a Group: Practicing drafting techniques to maximize energy efficiency when riding in a group.
    • Paceline Riding: Develop skills for riding in a paceline, including rotating through the line and maintaining a consistent speed.
    • Interval Training: Introducing and practicing interval training techniques to improve speed and endurance.
    • Nutrition and Hydration for Endurance: Dive deeper into nutrition and hydration strategies for longer and more challenging rides.
    • Recovery Techniques: Exploring effective recovery strategies to optimize performance and prevent overtraining.

  • Improving Your Race Time (Group C)
    • Description:
      • Lycra lovers, weight-weenies, and adrenaline junkies, unite! If you’ve already conquered miles with a grin and crave the rush of pushing your limits, the Improving your Race Time clinic is your ticket to cycling excellence. From precision cornering to mastering the art of the pacelines, we’re here to fine-tune your finesse and help you crush those times. You’ll be near the front at the start of events and considering joining your local competitive club in no time.
    • Skills:
      •  Advanced Group Riding Etiquette: Understanding and practice more advanced group riding techniques, such as echelons and double pacelines.
      • Cornering at Speed: Focusing on advanced cornering skills, including leaning into turns and maintaining control at higher speeds.
      • Sprinting Techniques: Learning and practicing sprinting techniques for both individual and group situations.
      • Understanding and Using Power Meters: Familiarizing participants with the use of power meters for training and performance analysis.
      • Cross or headwind Riding: Develop skills for riding in windy conditions, including maintaining stability and adjusting body position.
      • Advanced Bike Maintenance: Learn more advanced bike maintenance skills, such as adjusting derailleurs and brakes to keep your ride performing optimally.
      • Mental Strategies for Endurance Riding: Exploring mental techniques to improve focus, concentration, and resilience during long rides.
      • Race Strategy: Understanding basic race strategies and tactics for road cycling events.  

  • Starting to Race

If you are unsure whether this program is right for you, feel free to reach out to info@rbcgranfondo.com. They can direct you to the right clinic or to a private instructor that offers 1-on-1 coaching.


WHAT’S INCLUDED? 

  • Digital Copy of SportMedBC detailed training sessions and practice exercises. 
  • 12 weekly – 90 min guided training sessions (In-Person Clinic) 
  • 12 weekly virtual coach explainer and Q&A sessions
  • A copy of SportMedBC Athlete Journal
  • Obtain weekly training webinars, coaching advice, nutrition tips, and additional training resources by sport medicine professionals. 
  • Receive promotional and discount codes & products from SportMedBC’s Sponsors, Partners, and Events. 
  • Exclusive perks from RBC GranFondo Whistler Sponsors.

PRICING & REGISTRATION 

For a full list of clinic locations or to register please visit the RBC GranFondo Whistler website to register. Click Here!

Program Begins: Week of  Saturday June 8th, 2024

Program Ends: Week of  Saturday August 24th, 2024

The program operates SATURDAY, JUNE 8TH – FRIDAY, AUG 30TH 2024

Clinic Duration: 90 min (once per week sessions)

Clinic Age Restrictions: participants must be 19 +.  


ADDITIONAL INFO

Become a Ride Volunteer Sweep

Become a Ride Mentor

RBC GranFondo Whistler Race Day: Saturday, September 7, 2024 

WHAT IS ESSENTIAL? 

  • Mandatory to wear a CSA approved cycling helmet. Chin straps must always be buckled when riding. 
  • Obey all traffic laws: Participants will be personally responsible for obeying all traffic laws; this includes traffic lights and stop signs. Violators may be ticketed. The Organizer will not reimburse any tickets or fines. Participants are responsible for their own safety. 
  • NO E-BIKES & TRI-BIKES ALLOWED for In-Person Clinic – Road bikes are the dominate choice of training equipment to be used during the term of the program. 
  • Bikes need to be in excellent mechanical condition – ready to go with Water bottle holder/cage, with brakes and gear tuned.
  • Clip pedals will give an edge but are not mandatory. 
  • All clinics are to meet outdoors, and there will be limited access to lockers or changing rooms. Participants are asked to arrive in their training attire and to leave personal belongings in their vehicles or at home. 
  • Not sure what to wear when training? No problem…we recommend heading to your nearest local bike shop to ask for their advice for shorts, shoes, jackets etc. You can also shop the official RBC GranFondo Whistler apparel range.
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