We hold two cycle training sessions a week – a choice of long, steady, rides on Saturday mornings and a short and harder mid-week session.
In the summer this is a “chain gang” ride and in the winter it is a coach-led spin bike or turbo interval session.
Saturday steady rides
We ride a different route each week in the Staffordshire / Cheshire / Derbyshire / Shropshire countryside, keeping to quiet lanes where possible. The routes are led, but the rides are not coached.
We always include a café stop, unless it’s pouring with rain.
The winter rides will be around 40 to 50 miles, taking into account the weather conditions. The summer rides may be longer at between 50 and 70 miles.
Expect to be riding between three and four hours, arriving back home between 1pm and 2.30pm.
Long, steady, rides will improve your endurance, speed and bike handling skills in a group. Plus they are ideal for picking up tips and advice about cycling in general.
These rides are structured into three groups: a fast group, a “long” steady group (45 to 60 miles) and a “short” steady group (30 to 40 miles). All are led by experienced riders.
To make our group rides comfortable and as safe as possible we have put together some guidance on group riding etiquette. Please read this before coming out for the first time - but don't worry if you don't remember it all, you'll be given friendly advice on the ride while you learn how it's done.
In the winter we run an indoor cycling session on spin bikes, which are great for building strength and stamina.
You can choose to bring your own bike and turbo trainer if you wish.
We begin with a structured warm up before moving into a different interval session each week. These are focused on building strength, fitness and stamina. At the end of the session we cool down and stretch fully.
Summer mid-week rides
In the summer months we run a “chain gang” for the faster riders, a steady ride of around 20 to 25 miles, beginners’ training rides, and skills-based sessions for juniors and beginners.
The chain gang works by the group riding two abreast. The outside line continually overtakes the inner line, meaning each rider gets a short turn on the front followed by some rest as they drop back.
The key to holding the group together is to ride smoothly at steady speed and not accelerate off the front.
The chain gang provides great training in bike handling, road discipline and endurance.
For the less speedy we run a mid-week steady ride of around 20 miles, exploring our local lanes at steady pace.
For juniors, beginners and less confident riders we run fortnightly coached road skills practice sessions. These are are held off-road in a large car park and are focused on developing bike handling and road skills.
For juniors, beginners and less confident riders we hold a beginners’ ride to put into practice the skills they have learned in the practice sessions over a short ride of 10 to 15 miles.
Look out for a schedule of these rides in the weekly newsletter.