BEGINNER CYCLING WORKSHOP

We will cover all the key aspects you need to get you feeling safe, confident and ready to really ENJOY your cycling.


21 Days
17Hours
04Minutes
12Seconds

READY TO IMPROVE YOUR CYCLING?

Cycling can be overwhelming!

What does cadence mean, do I need a Garmin, how do I change gears effectively and what the hell are these uncomfortable shorts I have to wear?

We get it! 

Not only have we been there ourselves, we have worked with 100's of new cyclists who have struggled with the same challenges you have regarding where to start and how to get better.

In this comprehensive half day workshop we will be addressing the top areas of concern that most newer riders struggle with, allowing you to walk away at the end of the day with a ton of practical knowledge and skills and ultimately more confidence to enjoy the wonderful world of cycling.

We want to help you build a solid base, form correct habits from the start and know what the best choices are when it comes to equipment, nutrition and how to improve.

WORKSHOP DETAILS

WHO IS THIS
 FOR?

Suitable for newer riders who are just starting out or have been riding for less than 12 months and looking for guidance on how to build a solid cycling foundation.

 

WORKSHOP DURATION

4.5 hours covering a range of practical  introductory topics to improve your cycling confidence and knowledge, both on and off the bike.

DATES &
TIME

5th March 2022

11:00- 15:30 with an optional additional outdoor on bike skills coaching hour.

WORKSHOP
PRICE

4.5 hour Workshop: £99 pp.

Optional outdoor upgrade: an additional  £25pp for 60 min session in a small group of upto 6 riders.  (Limited availability)


WORKSHOP AGENDA

We have developed a comprehensive and practical workshop that covers all the pain points most newer riders experience. In this workshop we will be covering everything to prepare you before you even get out on the road.

We want to remove any barriers you may have, allowing you to build your confidence and really start enjoying your cycling.

Below is an outline of what we will be covering. ( timings may change slightly on the day).

11:00-11:30 

1. WELCOME AND BIKE SET UP

Introduction to the day and proper set up on the indoor training bikes.

RESULT: Reduction in injury and discomfort on the bike and optimised position to drive more power in the pedal stroke.

11:30-12:00 

2. PEDAL TECHNIQUE

It sounds crazy but how to pedal correctly is fundamental to becoming more efficient on the bike.

Most new riders only push down on the pedals, wasting energy and power. We want to teach you from the beginning how to cycle more effectively by activating and engaging ALL your key cycling muscles, not just the quads.

RESULT: Improve your speed and efficiency on the bike and by activating more muscle groups, you will cycle longer before tiring.

12:00-12:30 

3. CADENCE AND PACING

Learn to ride at an optimal cadence (RPM), pacing your ride for different efforts, body position when climbing and sprinting, etc.

RESULT: Increase your endurance and prevent muscle fatigue which can occur if riding a really low cadence.

12:30- 12:50 

4. HOW TO CHOOSE A BIKE

Understand the key things to look out for when choosing a bike, what are the essentials and the nice to haves to think about and what are the best options for your budget.

RESULT: Know what to look for when buying your first bike or upgrading to a new one.


      *** 10 MIN BREAK ***

13:00-13:20 

5. CLOTHING, EQUIPMENT AND OTHER ESSENTIALS

Getting into cycling can be an expensive hobby. Find out what the top must have items to purchase are, what are the nice to haves and what is best left to the pros. Including the right clothing choices for different seasons.

RESULT: Know what items to buy given your specific budget and save money in the long run!


*** 30 MIN TEA AND LIGHT REFRESHMENT BREAK ***

13:50-14:20

6. BASIC BIKE MAINTENANCE

Learn the key things you should be looking at to keep you bike roadworthy and safe, including brakes, chain and how to oil your bike.

RESULT: A safer well maintained bike means no issues on the road and more enjoyable miles in the saddle.

14:20- 14:50 

7. HOW TO FIX A PUNCTURE

Top tips on everyone's worst fear, getting stuck out on the road and not knowing how to change an inner tube.

RESULT:  Reduce the fear of being stranded by knowing how to confidently change a tyre yourself.

14:50-15:05 

8. NUTRITION INTRODUCTION

A basic intro into what to eat before, during and after a ride. What are the best choices when fueling and a brief introduction into electrolytes and other natural supplements.


RESULT: Improved energy on the bike and faster recovery times.

15:05-15:30 

9. Q&A SESSION

Your final chance to ask our cycling experts any questions you may have.

15:45-16:45 

10.  **ADDITIONAL UPGRADE**  OUTDOOR SESSION

This optional upgrade is a mini group session outdoors for 60 minutes ( max 6 riders) and will cover how to master your cleats, balance and co-ordination including stopping and setting off safely.


RESULT: More confidence cycling in cleats and improved overall balance and control on the bike.

IMPROVEMENTS YOU CAN EXPECT

IMPROVED EFFICIENCY

- Learn to cycle at an optimum cadence, engage more muscles and increase your pedalling efficiency and technique so you don't tire as quickly.  Allowing you to rider further and faster.

INCREASED CONFIDENCE

- Having the knowledge to put into practise is key to building your confidence on the bike. By getting a deeper understanding of the areas you may need to work on further and the areas you are competent in will give you the confidence to get out there and continue your journey.

BETTER KNOWLEDGE

- Improve your general understanding of key cycling concepts and equipment allowing you to develop your technique further, make the right purchasing decisions and improve your overall cycling ability .

INCREASED ENJOYMENT

- The end goal - Enjoy your cycling more by feeling more knowledgeable and confident of your riding ability.

"The fantastic people at Njinga have helped me in so many ways; I've honed my bike skills and am a much more confident rider but I've also found a cycling family! People who I love to cycle with, who push me to be the best I can be and who I am proud to consider to be friends. In the past few weeks I've completed my first two sportives and am now brimming with confidence for the Prudential 100. 

MICHELLE TOOGOOD

NOT SURE IF THIS IS RIGHT FOR YOU?

Book a free 15-min introductory call to better understand how we can help you. 

PRICE

BEGINNER CYCLIST WORKSHOP

£99 pp


- 4.5 hour Workshop covering all of the above.
- Light refreshments.
- Goodie bag


By signing up to our workshop you will be agreeing to our Terms and Conditions

BEGINNER CYCLIST WORKSHOP

£129 pp


- 4.5 hour Workshop covering all of the above.
- Light refreshments.
- Goodie bag
PLUS 60 min mini group ( max 6)  outdoor session

By signing up to our workshop you will be agreeing to our Terms and Conditions

What can I say - a great workshop!

I took the pedal technique tips onto the road on Sunday and was pleasantly surprised by the difference it made to my cadence consistency, climbing and more importantly the final chase to the coffee stop.


BRIAN HOOD

FREQUENTLY ASKED QUESTIONS

For In-Lab Workshop:

You will need to bring with you: a sweat towel, a water bottle - Ideally with electrolytes in, comfortable cycling clothes, a heart rate monitor (if you have one) and cycling shoes (We take Look Keo or Shimano SPD mtb cleats.) or trainers with a firm sole.  

For Optional Outdoor Coaching Session:
 
All the above plus your own bike, cleated pedals and shoes and helmet.

Our beginner workshop is suitable for riders just starting out or have been riding for less than 12 months and are interested in improving their cycling confidence, skills and knowledge

Unfortunately we do not offer a refund policy on this workshop but if you have to cancel last minute, we can offer you a credit not to use against future events.

Yes you can bring your bike as we can safely store it inside the Njinga Lab.