Please get your groups to the blue canopy by the parking lot by 7:40 so we can celebrate all our riders who completed the 130 mile challenge in June.
Practice today will be a fun ride in preparation for our practice race on Saturday. Get out and spin those legs. Maximize your groups fun for this ride while keeping the kids moving.
Talk about the benefits of the upcoming practice race. We want to encourage as many riders to join us on Saturday. It would also be worthwhile to talk with your group about eating before you ride. We want to race how we practice, so eat a similar pre-ride food and drink that you are used to before the practice race on Saturday.
Race skills to practice today in all the groups:
- Drinking while pedaling: Have your group make up their own code word for the day. Anytime someone gets a drink, they have to yell the code word, everyone in the group yells the code word back and also gets a drink. As ride leaders, drink extra and yell the code word lots so they get a lot of practice getting a drink while still pedaling.
- Passing: Practice this again on the fire road to review how it works, then you can play the leap frog game from last week or just pick kids names and their name gets called they have to make a pass.
- Warming up: Have an intentional warm up, explain to the riders why and how we warm up. Ask them to pay attention to how they feel at the beginning of the warm up vs the end of the warm up.
- A simplified version of a decent warm up is as follows:
- 5-7 minute easy pedal
- 2 minute harder pedal
- 2 minute easy pedal
- 1 minute hard pedal
- 1 minute easy pedal
- 1 minute hard pedal
- 1 minute easy pedal
- 1 minute hard pedal
- 3-5 minute easy pedal
- Race Day Q&A: Since this is an easy pedaling ride, talk as much as possible about what to expect on a race day. Answer any questions the riders have about race day. You could turn this into a crazy version of the telephone game as you try to relay information from one end of the group to the other end of the group while still pedaling.
PINK / BLACK
These groups will combine today.