Wednesday I attended the Hills & Skills Seminar, hosted by the Friends for Life Bike Rally and facilitated by Lucinda Wallace. Overall the seminar was very good and full of great tips for beginner to intermediate riders, maybe even some who think they are advanced.
We met at Sunnybrook Hospital and spent the first 45 mins going over theory and tips prior to heading into Sunnybrook Park for some practical experience on the bikes.
Lucinda did a great job of breaking down the tips and explaining how they will help every rider. One great exercise that everyone who attended is sure to be practising now was the single footed pedal; it really shows you how inefficient we as riders can be when not pedalling in proper form.
Here are a few of Lucinda’s tips:
1. Increase your cadence and use easier gears. A higher cadence is more efficient because you are engaging your cardiovascular system, which when trained can be near limitless, instead of the muscular system.
2. Pedal in circles. Mashing down on your pedals can cause damage to your knees; focus on form by pulling your heels backwards at 5 o’clock and then at 9 o’clock pull up and kick your feet over the top (pull your knee towards the handlebar).
3. Form. Climbing in a seated position uses less energy than standing and, over time, will strengthen your leg muscles.
Thanks to Lucinda for all the great tips and to the Bike Rally for coordinating! If you want to know more why not attend the next seminar this Wednesday, June 23rd @ 630pm.
Sent from my BlackBerry device.