- Check the space and the kit.
- Get your child's attention first.
- Show it from two sides.
- Say one thing only.
- End on one that works.
Put the phone down where you can see it. Tap Next with your thumb, or use the arrow keys.
Is the space marked?
- The start line
- Two lines of cones
- A square
- A stopping line for the braking game
A loop with a gentle slope; a geared bike.
Three minutes to get warm.
Easy jogging on the spot, then arms and legs. How to warm up well is explained at workonfitness.com.
- Show the gear levers or twist grip, and which way makes it easier.
- Ride on the flat and change gear while pedalling gently.
- Before the slope, change to an easier gear so the legs keep spinning.
- Count the pedal turns in 15 seconds and multiply by 4: that is the cadence.
Show it once from the front and once from the side, slowly. Then let your child try.
- Keep a steady, easy pedalling speed.
- Change gear only while pedalling.
- Change early, before a bend or a hill.
- Ride the loop with an easier gear uphill.
How much: 4 laps
Change down, spin your legs
Find the gear
The rules
Pick the gear that keeps the count in range on each part of the loop.
- Mark 4 checkpoints round the loop, one on the slope
- At each checkpoint you count the pedal turns for 15 seconds
- Multiply by 4: is it between 70 and 90?
- 4 laps
Fair play: On a single-speed bike, ride the flat part only.
- Points
- 1 point for each checkpoint in the range.
- Fouls
- No point at that checkpoint: changing gear while not pedalling; standing up to grind up the slope in a hard gear; stopping
- Win
- Beat your best from 4 laps.
- 6
- 10
- 14
Hold 70 to 90 pedal turns a minute for one lap.
End on one that works. If it was hard today, finish with the easier version.
Well played.
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