Pedaling efficiency
Pedaling efficiency is key to ensuring that you get the maximum power from each revolution. A smooth pedaling technique can also reduce the chance of injury to joints and muscles as well as putting less stress on your bike components. The typical route we use will be a simple route around the woodford valley ( anticlockwise, as per the time trial route, but with a side trip up Mile hill). These exercises can be done almost anywhere though. The training here isn’t a race, it’s about trying to perfect the technique, so slow things down first, and concentrate to get things right – a speed increase will soon follow 🙂 On the level – Single leg pedaling drills. Without shifting your backside on the seat, unclip one foot from the pedal and with the other leg, spend 30-60sec pedalling in a light gear. Concentrate to maintain a positive force on…
Group Riding
Sitting on a wheel This is a valuable thing to learn, its here where you get the most protection from the wind. If there is a rider on your wheel then you have a number of  obligations Don’t slow down without warning Don’t leave any gap open with the rider in front of you Pass on all instructions up / down the line Don’t be lazy 😉 Once you get a bit stronger you are obliged to get off the back of the bunch and make your way to the front and do your bit. Not going through messes up the rhythm of the group. Missing turns and cruising at the back all day is a quick way to lose other riders’ respect. Relay all cycling information It’s important that you let everyone behind know what’s coming up. Those at the back won’t be able to see, so are relying on…
Hill Reps rides – 1 hour to 1 ½ hours
There are many different combinations of hill reps that can be completed. Some occasions the same hill will be done up to 5 times. Other options may involve a combination of the hills listed below. Start point – 5 Rivers Leisure Centre 1. Snaky – Woodford Valley/ Wilton 2. Mile hill – Woodford/Stoford 3. Woodford/Highpost 4. Great Durnford/Highpost 5. Wilton- South street / Hare Warren – The Drove – Duncan Edwards
Amesbury Loop (22 miles)
Start point – 5 Rivers Leisure Centre Leave 5-Rivers and proceed along the cycle path north towards Stratford Sub-castle. At the end of the cycle path turn left and join the Woodford road. Continue on this road through the Woodfords until the T junction at west Amesbury. Turn right towards Amesbury town centre to the crossroads/traffic lights. Continue straight on at the Crossroads/Traffic lights up the hill. At the Tesco roundabout take the 1st exit (turning left). At the A303 roundabout take the 3rd exit (turning right). At the next roundabout take 2nd exit (going straight on). At the next roundabout take 1st exit (going straight on). At the next roundabout (entrance to Boscombe Down) turn right. Continue straight on, down dead end road, through cycleway at the end. At the end of the cycle way, cross main road down smaller road towards Great Durnford. Caution on the downhill bends before…
Winterslow Loop (21miles)
Start point – 5 Rivers Leisure Centre Leave 5-Rivers via the cycle path towards Stratford-sub-castle. Turn right in to Hudson Road then make your way to Castle Road and on to the Old Castle pub. Turn right before the pub then go up the hill and around the back of the pub then turn right onto the Ford road. Go through Ford then take the next turning left. At the double mini-roundabout across the railway bridge, turn right over the bridge then left. Continue on this road up the hill to the A30 junction. Turn left onto the A30 then after 150 metres take the right turn towards Pitton. Continue on this road up and over the hill then into Pitton village. At the Crossroads junction in Pitton village turn left. Continue on this road until the crossroads at the Windmill. At the Windmill crossroads turn right towards West Winterslow.…