Bike Niagara is demand responsive to requests for adult or children’s safe cycling courses. To find out more about course content check the options below and for more details or to enquire about taking a course call (905) 892-4773.
All 2020 Course Offerings will follow current COVID-19 recommendations
Selecting, buying and using a bike plus basic bike safety. 2.5 hours in the classroom.
Selecting, buying and using a bike plus basic bike safety. 2.5 hours in the classroom.
Contents
In this course emphasis is on selecting, buying and efficient use of the ideal bike for you. Topics discussed include reviewing your cycling goals and where you plan to ride your bike. Learn about frames, components, pedalling, cadence, using your gears and factors that affect your cycling such as hydration and nourishment. Topics will also include basic bike safety in urban and rural areas, group riding and bike handling skills. Cyclists of all ages can attend this classroom session, but those under 14 years should be accompanied by an adult.
Content Outline & Key Slide Titles (In Class – 2.5 hrs. 6:30pm – 9:00pm)
Note: Contents may change slightly depending on Instructor
Buying Your Bike
Using Your Bike
Break– 10 min. break at about half time (7:45pm)
Safety
How to ride safely: Handling skills, group riding & individual mentoring. 2.5 hours in classroom and on-bike, all attendees must be 14 years or older.
How to ride safely: Handling skills, group riding & individual mentoring. 2.5 hours in classroom and on-bike, all attendees must be 14 years or older.
Contents
This course will focus on how to ride safely in traffic, both as individuals and as part of a group. Topics include; principles of bicycle safety, the Highway Traffic Act, positioning on the roadway, safety equipment, signalling and turns. Basic factors in how to efficiently use your bike will also be addressed such as gearing, pedaling and cadence, road climbing, turning, descending and braking. We practice your bike handling skills on bike in a controlled parking lot setting. Then we finish the session with a group ride to practice the skills that have been taught.
For this session, you will need to bring your bicycle. Helmets are mandatory, your bike must fit you properly and be in good working order. Proper lighting and a bell are legal requirements. This session is designed for bicyclists who have some experience riding in traffic but want to learn more or upgrade their skills. Cyclists must be 14 years of age or older.
Content Outline (In Class & On Bike – 2.5 hrs.)
Note: Contents may change slightly depending on Instructor
In Class – 45 min. 9:00am – 9:45am
Using Your Bike
Safety
Break – 15 min. transition to bikes
On-Bike – 90 min. 10:00am – 11:30am
Safety Check
Handling Skills in Parking Lot (5)
Group Ride
Improve your power and endurance for event training. 2.5 hours in the classroom.
Improve your power and endurance for event training. 2.5 hours in the classroom.
Contents
This course is for you if you want to learn to ride further and faster. Emphasis will be on improving your power and endurance for event training. We discuss discomfort and energy management, fluids and nutrition. Learn about Periodization Training, VO2max, lactate threshold, heart rate training zones and creating a training diary.
Content Outline & Key Slide Titles (In Class – 2.5 hrs. 6:30pm – 9:00pm)
Note: Contents may change slightly depending on Instructor
A LITTLE BIT ON TRAINING: To ride faster and further and to do a cycling event
The key parameters of cycling training are: heart rate, cadence, fuel management and time in the saddle
Key Slide Titles and Topics
Further and Faster
Discomfort Management
Golden Rules (Drink & Eat)
Energy Management
Fluids & Nutrition
Carbohydrates
Protein
Fat
Ten Commandments of Training
Periodization Training
Three Basic Components of Fitness
Five Principles of Training
Training Periods
Riding Fast & Far Abilities (6)
Prepare Annual Training Plan (6 steps)
Training Diaries
Improving Weaknesses
Training for an Event
Bottom Line – Have Fun!
Option 1 – In Class only 1 hr., Option 2 – add on-bike component for total of 3 hours
In Class for everyone – 1 hr., 35 slides, 9:00am to 10:00am
Break/Questions/Transition to Bikes – 15 min to 10:15am
On Bike group outside for 1.75hrs, 10:15am to noon
Bonus:
Upon registration and completion of any above course with an on-road component get a free one-year membership in the Niagara Freewheelers Bicycle Touring Club (for new members only, $30 value).
Course 4: Rediscover Cycling!! One Course Combines Courses 1 and 2 above – Two options
Option 1 – In Class only 1 hr., Option 2 – add on-bike component for total of 3 hours
In Class for everyone – 1 hr., 35 slides, 9:00am to 10:00am
Break/Questions/Transition to Bikes – 15 min to 10:15am
On Bike group outside for 1.75hrs, 10:15am to noon
Contents
IN-CLASS
9:00am Introduction – 4 slides
Intro & Bike Niagara
Selecting and Buying – In class – 6 slides
What are your goals?
Where will you ride?
Do you want speed or comfort?
Different cyclist types
Selecting a bike
Frame
Where should I buy?
Using Your Bike – In Class – 3 slides
First principles of cycling
Factors that affect cycling operation
Drivetrain explained
Using the gears
Safety – In Class – 18 slides
Principles of bicycle safety
Highway Traffic Act
Basic approach to safe cycling
How to ride safely in traffic – urban and rural
Safety Equipment – 4 slides
10:00am Break/Questions – 1 slide
Transition to Bikes – Parking lot
ON-BIKES
10:15am Safety Equipment Review
10:45am Bike Handling Skills
Group Riding Skills
11:15am Group Ride – On bike on local roads ends at noon
This is a 3 to 4 hour course for individuals of all ages who have never learned how to ride a bicycle. The focus is on mastering balance, basic bike riding skills and riding comfortably.
This is a 3 to 4 hour course for individuals of all ages who have never learned how to ride a bicycle. The focus is on mastering balance, basic bike riding skills and riding comfortably.
Contents
Course Duration: 3 hrs. (180 min.) The time allotments below are estimates and flexible. We could also do the course over 2 separate time periods of 1.5hrs. each if that proves to be more convenient and workable.
If time and student progress permits
Both classroom and playground components are offered for schools and community groups. A structured format is provided which covers pre-ride essentials including helmets, bike checks and personal checks. The in-class session covers safety considerations and principals, road positioning, and sidewalks, with a video highlighting important safety messages. The playground set-up gives the opportunity to learn and practice essential handling skills including straight line riding, braking, shoulder checking, signalling and gearing. An on-road component is optional depending on the availability of adult supervisors and low volume local roads.
Currently Bike Niagara is partnering with Heart Niagara to help implement bike rodeos in elementary schools across Niagara
Both classroom and playground components are offered for schools and community groups. A structured format is provided which covers pre-ride essentials including helmets, bike checks and personal checks.
Contents
The in-class session covers safety considerations and principals, road positioning, and sidewalks, with a video highlighting important safety messages. The playground set-up gives the opportunity to learn and practice essential handling skills including straight line riding, braking, shoulder checking, signalling and gearing. An on-road component is optional depending on the availability of adult supervisors and low volume local roads.
At this time Bike Niagara is partnering with Heart Niagara to help implement bike rodeos in elementary schools across Niagara
Rodeo Summary Outline – General Overview
Approach:
Components:
In-Class– Power Point Slides, Static Bicycle Demonstration. Flip Chart, Question and Answers
Slides & Video? – depends on amount to time available
Introduction
The Bicycle
Safety Equipment—Before You Ride
Traffic Dynamics – On Road, Trails and Sidewalk
Bike Operation & Handling Skills – Tips and Why Important
Video
On-Bike– In Parking Lot or School Tarmac Playground with Bikes
On-road Ride?
Only with permissions from school & parents
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