Cycling Workout plus bonus TRI 101: How to change your tire

Saturday Spin: This coached program comes with membership and is designed for all levels. Athletes focus on cycling skills and aerobic threshold training in preparation for outdoor sessions that follow in April. Bring your bike, trainer, sweat towel, water and nutrition! Members will often turn this workout into a brick with a short (20-30 minute) run afterwards.

Plus bonus TRI 101 talk: How to change your tire
Changing a flat can be very scary when you don’t know what you’re doing especially if you have to do it during a race! Join ATC VP, Dave Stirling, for one our most popular TRI 101 workshops: How to Change a Tire, and learn one of life’s most valuable skills! The workshop is immediately following Saturday’s Spin / Brick workout led by Coach Mikey.

Agenda:

• Spin starts at 9:30am for 90 minutes
• 20-30 minute brick run to follow (Challenge for those running – 30 minutes should see you to Mill Lake, around and back!)
• TRI 101 talk starts at 11:30am

Join us for all or part of this great session!

Please bring:

1. your cycling shoes and running shoes
2. your race bike
3. towel, suitable biking and running clothing (the forecast is calling for a mix of sun/rain)
4. any food or drink you may need to complete about 90-120 minutes of exercise
5. a sense of humour and adventure
6. bike repair tools
   • extra inner tube
   • two tyre levers
   • pump

NOTE: This workshop will provide opportunity for practical experience in changing your inner tube for your tire. Please bring at least one spare inner tube in case it’s pinched during the practice session. If you do not have any of the bike repair tools or if you are unsure of what to buy, this is the workshop to find out! Come regardless if you have the bike repair tools or not!

Hope to see you there! Please email abbytrclub@gmail.com for the address or if you have any questions.