Slow speed drills are terrific for teaching new riders about balance and movement on the bike, basic bike handling and even skills that may get them out of a dodgy situation on the road. Even the most experienced riders can benefit from these drills - they are a great refresher after a winter season spent on the trainer for both experienced racers and the most devoted club rider.
In the next section you’ll find great activities for Club members to practice before the start of the group ride or racing season or with new riders looking to develop the skills to ride/ race safely in the pack. Designed to be “coached” we’ve included both written descriptions of the skills as well as links to video examples of how these drills should work. They are presented in a progression designed for the beginner rider/racer but for more experienced riders, feel free to mix them up.
Set up:Position two lines of barriers (1/2 tennis balls, low profile cones, etc) approximately 1-2 feet from each other and approximately 1-2 feet across from each other (distance across from each other will depend on cyclist ability) and 20-30 ft long
Goal: teach riders the feel of the bike in each positions while maintaining a straight line
Execution: Ride a straight ling thought all the obstacles executing the following:
Video: https://www.youtube.com/channel/UCSH_yog5yPFv7cVhnOukdHQ
Setup: Position four cones in the shape of a box approximately two bike lengths long
Goal: Teach riders the braking power of front only, rear only, and both brakes while controlling the bike in an emergency braking situation
Execution: Have riders ride at a comfortable speed multiple times and braking only once they enter the box. Goal is to have them come to stop while in the box maintaining control of the bike at all point. Teaching points should be:
Video: https://www.youtube.com/channel/UCSH_yog5yPFv7cVhnOukdHQ
Setup: Open area with small obstacle (ie – Foam tubing wrapped in duct tape) placed on the ground in an open area
Goal: Teach riders how to individually lift only their front wheel, only rear well, then both wheels at the same time
Execution: Have riders off the bike and teach them to compress their legs and then jump with feet at 3 and 9 o’clock positions. As they do this have them transfer their body weight over rear foot, front foot, then evenly distributed over both feet. Explain this is the motion they will be doing on the bike.
Once on the bike have them practice, without any obstacle, all three positions keeping their upper body relaxed. After a few tries, then incorporate the obstacle with each rider riding in a straight line over the obstacle practicing the lifting sequence – Front wheel, rear wheel, both wheels.
Setup:Position cones or ½ tennis balls in a circle approx. one bike length from center of circle
Goal: Teach athletes control of the bike while keeping pressure on the brakes and pedals
Execution: Have athletes, at a slow speed practice riding both inside and outside the circle of cones.
Video: https://www.youtube.com/channel/UCSH_yog5yPFv7cVhnOukdHQ
Setup: Position cones or ½ tennis balls at the opposite end of parking lines (if in an empty parking lot) or aprox 10-12’ apart on a diagonal line with aprox 6’ of perpendicular distance between.
Goal: Teach athletes control of the bike while keeping pressure on the brakes and pedals and setting up the following turn prior to the turn they are entering.
Execution: Have athletes, at a slow speed practice riding both directions around each cone in an a slalom fashion. Teaching points:
Video: https://www.youtube.com/channel/UCSH_yog5yPFv7cVhnOukdHQ
Essential for stop signs, stop lights and the start of races. For the beginner clipping in can be a scary thing. For the most experienced racers, getting clipped in quickly can make the difference between a great first lap in a race - or a lap spent chasing after a rough start. These drills are great for everybody!
Setup: Rider(s) facing open area start from a stopped position with one foot on the ground. This drill is best performed on grass for safety and for the riders to learn to keep more pressure on the pedals due to the increased resistance of the grass
Goal: Teach riders to start pedaling from a still position while not looking down and not “skateboarding”
Execution: Have riders start by straddling their bike with one foot clipped in. On coaches “go” the start pedaling, clip in (without looking down), and continue pedaling. Teach points:
Another key skill for both the most experienced racer and riders new to pack riding. These skills are KEY to teaching riders how to safely navigate contact in the group without panicking and hopefully the skills to keep everybody upright when bumping does happen.
Setup: In an open grass field, create a box aprox 30+ meters on all sides
Goal: Teach riders to be comfortable with other athletes in close proximity and “touching” while in tight riding quarters
Execution: Start with riders paired up with others of similar size. As they ride around the outside of the box have then touch/bump shoulders. Teaching points:
These drills teach balance, counter balance and control. They also teach riders to understand how the bike works, leans under different weight distribution.
Setup: In an open grass field, riders line up facing same direction across field. Coaches place objects (ie – water bottles) in the open area of field
Goal: Teach riders bike control while leaning down to pick up an object on the ground
Execution: On coaches “go” riders pedal to object and pick up with one hand, while maintaining speed to end of skill area then return to start area, replacing object on the ground on their way back. Teaching points:
Setup: In an open grass field, create a box aprox 30+ meters on all sides
Goal: Teach riders how to correct in the situation when their front wheel overlaps and touches rear wheel of rider in front of them
Execution: Riders pair up and slowly ride single file around outside of grass box with the rear rider trying to overlap and touch their front wheel on the side of their partner’s rear wheel who is riding directly in front of them. Teaching points: