Fondo Clinics presented by Decathlon

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 confident road cyclist.

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 Gran Fondo.

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 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: Developping 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.
• Riding Posture: Understanding and maintaining a comfortable and efficient riding posture to reduce fatigue and enhance control.
• 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 more…”

Saddle up! 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 few GranFondos, and want to elevate your velo game, this clinic is your express ticket to doing just that.

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.”

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 VIP pass 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 in the front corral of all events, and considering joining your local race team 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.
• Crosswinds Riding: Develop skills for riding in crosswinds, including maintaining stability and adjusting body position.
• Advanced Bike Maintenance: Learn more advanced bike maintenance skills, such as adjusting derailleurs, truing wheels, and tuning brakes.
• Mental Strategies for Endurance Riding: Exploring mental techniques to improve focus, concentration, and resilience during long rides.

Thinking of getting a race license, joining a team, signing up for sanctioned races – unfortunately this program is not for you. Here are some resources however that you might be able to use:

• • https://cyclingbc.net/membership/guide
  • https://cyclingbc.net/clubs/affiliates
  • https://cyclingbc.net/events/category/discipline/road/list

No problem!

• Take this quick quiz and we’ll match you to the level best suited to you!

How did you get into cycling?

How did you get into cycling?

I am a life long cyclist. My passion for cycling as an adult is informed by the freedom I experienced as a kid. I loved exploring different parts of my neighborhood with the neighborhood kids and relished the independence cycling brought me. I have commuted by bike since college, toured and bike packed all over the province, travelled the world playing bike polo, and been road/gravel/group riding for years. Every time I am in the saddle I am brought back to the adventures I had as a kid. Not specific ones per se – but the feeling. I’m chasing it!

Clinic Location: Richmond – Olympic Oval.
Mondays, 6 PM. 

How did you get into cycling?
I’ve always been on a bike, but didn’t really get interested in group road riding till my 50’s.  I decided to train for the RBC GranFondo Whistler, bought myself a road bike and joined a SportsMed clinic.  The coach and group was fantastic, I did the race and made new friends that I still ride with today, years later.  I’m currently a member of Steveston Velo Club and participate in many cycling events.

What are you excited about for your clinic this year?
I would like help people who may be entertaining the idea of a big cycling event like the RBC GranFondo Whistler, to develop the confidence and strength to complete their goal.

What coaching style can people expect from you?
I’ll have a game plan of training for each session, but I like to listen to what people are trying to accomplish for the day.  I want to be able to help people develop skills and confidence so they can accomplish just as much outside the clinic as when they are with our group.  I’ll push you, if that’s what you want that day, but self -awareness and the ability to motivate yourself are tools I hope to instill in my participants.

Clinic Location: Hugh Boyd Community Park.
Mondays, 6:30 PM. 

Great question. In short – anyone looking to get into or get more out of cycling.

If you’ve never ridden a Gran Fondo before – the Beginner clinics / program is designed to get you ready and fit enough to take on bigger rides.

If you’ve ridden one or more Gran Fondos before, we offer Intermediate or Advanced clinics / programs that will boost your technique and help improve your  time.

Intro to road cycling: all levels welcome with no experience necessary. The beginner clinics are also designed to boost your confidence riding a bike.

Refining skills and endurance: We recommend that you can comfortably ride a bike for 60km already.

Improving your race time: You should have done a few Gran Fondos already, can ride 100km, and are looking to improve your performance at RBC GranFondo Whistler.

Yes, we don’t provide you with a bike.

If you’re looking to buy, we provide a list of bike store recommendations on our bike services page.

It’s a 12 week program.

SportMedBC are offering a free weekly support newsletter that will guide you through the program.

Sessions will last for approx 90 minutes each week.

Clinics run week of June 10th 2024 – Aug 26th (with a Vancouver kickoff party also included the week before starting).

The maximum size for a physical clinic will not exceed 20.

Not sure what you should be wearing when training or riding the Gran Fondo? No problem.

We recommend heading to your nearest local bike shop to ask for their advice for shorts, shoes, jackets etc. You’ll also get the chance to meet your clinic leader and get their recommendations at the kick-off night social in downtown Vancouver.

• Register now

SportMedBC have prepared an info sheet for you that shows what to expect from the clinics in detail.

• Check it out here.

Nice, we love questions!

Please send all your clinic related questions to [email protected], and SportMedBC will do their best to put you in the know!