· Determine the length of the climb and incline, prepare bike in correct gear. Cadence around 60 to 80 RPM if possible

· Short climbs under 45sec in duration, out of saddle and maintain cadence and momentum over crest of climb

· Longer climbs to be ridden in saddle, get out of saddle when needed to maintain momentum

· Relax hands and shoulders; try not to do push ups on handle bars. Power from legs not arms.

· Steady and consistency is the key to a fast accent.

· Remember to have soft hands in drops ( no need to strangle the bars )

· Elbows in, avoid sticking them out into the wind ( slightly bent but soft to avoid stressing shoulders and back )

· Hands on brakes when cornering and descending ( be ready to brake if needed )

· Maintain form ( try not to rock side to side when in the drops due to different body position )

· Try cornering in drops for practise ( start on slow corners and work up to fast corners )

· Determine your gear. Am I sprinting down hill, up hill or into the wind etc?

· Prepare yourself for sprint, correct breathing. Focus on road ahead.

· Try to stay in draft, avoid wind before accelerating hard.

· Sprint in the drops, will give maximum power.

· Sprint in a straight line and maintain sprint until the finish and be aggressive and don’t hesitate.

· Always keep both hands on your handle bars. You can save the victory salute for the podium!

TIPS AND HINTS

· Determine pace of the group is going to ride at.

· Familiarise yourself with other riders in group.

· Rotate either clockwise or anticlockwise once at front of group (depending on wind)

· Once at front pull over in front of rider to your side and ease speed slightly to allow next rider to pass.

· Do not accelerate to pass rider maintain steady speed to avoid surging in the group.

· Don’t ride to far past rider before pulling on front of them

· Communication with each other is key for safety and efficiency

 

Pace lines

Sprinting

Riding in the drops

Climbing