Xcell Performance Group Events

Events - Bike Clinic

MARCH 24, 2012 at Loews at Lake Las Vegas

This is a 3 Part Clinic
Feel free to do one, two or all 3

Part 1
Bike Handling
12:00 – 1:30 PM

Topics:
Roots of Anxiety
Clipping in & out

Mount/Dismount Drill
Stop first, then get off
Clip out soccer kick

Balance/Handling

Moving bike with hips
Balance beam
Holding the line
Looking back
Water bottle relay

Careful breaking

Light braking
Brake on a line

Cornering

Cone course
Making the turn (Slow early-Exit fast)
Timed cornering

Speed
Find your center
Looking ahead
Reducing speed
Descending

Peloton (Riding in a group)
View from the pack

Point person callout
Non staring contest

Be predictable/Micro-adjust

Pedal smoothly (90 rpm+, change gears to match terrain)
Softly, Feather, Air

Get Close (2 rider drills)

Cruise control
Wheel close
Two’s company

Share the workload (Group ride drills)

Traffic
Use the force (Trust your senses)

Vision
Hearing
Intuition

Road position

Riding with traffic
Parked cars
Construction zones
Basic hand signals

Part 2
Bike Maintenance
1:45 – 2:30 PM

Tire changing
Quick adjustments
Clean & lube

All participants will fix a flat on their own bike

Part 3
Clipping in & out
2:45 PM – 3:45 PM

Mount/Dismount Drill
The idea behind this drill is to get riders used to mounting and dismounting their bike without looking down. Start with the primary pedal pointed at the handlebar, which puts it at the two o’clock position. The primary foot is the one that riders use to push the pedal when starting the bike.

Clip out ball kick
The idea behind this drill is to get riders used to clipping in and out of the pedals while the bike is moving.

Stop first; then get off
The idea behind this drill is to get riders used to slowing down and stopping while clipped into pedals. Staying clipped-in helps the rider maintain better control of the bike.

Balance/Handling

Moving bike with hips

The idea behind this drill is to teach riders that the bike follows where the butt goes. Experimenting with moving the bike with their hips helps them with balance.

Balance beam

The idea behind this drill is to teach a rider balance and riding a straight line

Holding the line

Looking back

Water bottle tips

Prices:

Join 2012 Team XCell Membership and get 10% off this event.

Regular Cost:

Team XCell Cost:

All 3: $49 (best value)

All 3: $44.10 (best value)

Parts 1 and 2: $39

Parts 1 and 2: $35.10

Part 1 Only: $25

Part 1 Only: $22.50

Part 2 Only: $20

Part 2 Only: $18

Part 3 Only: $20

Part 3 Only: $18

This course is taught by Jackie Arcana, USA Triathlon Level 2 coach. Course will be assisted by long time triathlete Al Jankowiak.
Please direct all questions to Jackie at Jackiearcana9@gmail.com

XCELL PERFORMANCE GROUP