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Cycling · Intermediate · i9

Up and down off road

Park or court 20 min 1 and a grown-up Park

Ready when: Roll over sticks and down a kerb (i7) done; a bike with gears.

Start a session

What you are learning

Riding up and down slopes off road. Going up, sit forward with the chest low in an easy gear; going down, stand on level pedals with the weight back, arms loose and the brakes gentle so no wheel locks.

Words on this card Handlebars, Brake lever, Pedals level, Ready position, Gear
Handlebars
What the hands hold to steer.
Brake lever
The levers on the handlebars that slow the wheels. Each lever works one wheel; check which is which.
Pedals level
Both pedals at the same height, one forward and one back, so the rider can stand up evenly.
Ready position
Standing on level pedals with the knees and elbows a little bent, ready for bumps.
Gear
Settings that make pedalling easier (for hills) or harder (for speed).

Set up

A short grassy slope first, then an easy, open trail.

Weather: dry ground

The base setup for cycling

Show it first for the one teaching

  1. On the flat, stand in the ready position: pedals level, knees and elbows bent.
  2. Climb: change to an easy gear, sit forward, chest low over the bars.
  3. Descend: stand, pedals level, hips back, arms loose, squeeze the brakes gently.
  4. Stop on the slope and get off on the uphill side.

Your part while they practise

Stand at the bottom of the slope. Ride only on open trails, give way to walkers and keep a gap between riders.

Step by step

  1. The ready position on the flat.
  2. A climb: sit forward, chest low, an easy gear.
  3. A descent: weight back but balanced, pedals level, arms relaxed, brakes gentle.
  4. Stop on the slope and get off on the uphill side.

How much: 4 climbs and 4 descents 20 min a session 1 day a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Hill climb challenge

Who gets furthest up without a foot down?

Who plays: riders against their own best; you mark the distance.

How to play, turn by turn
Turns
  1. Put a cone every 2 m up the slope
  2. Ride up from the bottom in an easy gear
  3. Count the cones passed before a foot goes down
  4. Ride down in the descent position. 4 climbs
Fair play
A grown-up climbs in a harder gear.
Points
1 point for each cone passed on the climb; 2 points for each descent with no locked wheel and no foot down.
Fouls
No points for that descent
  • A wheel locks and skids
  • Sitting down on the descent
  • Riding off the open trail
Winning
Beat your best from 4 climbs and 4 descents.
Stars
  1. 10 points for 1 star
  2. 16 points for 2 stars
  3. 22 points for 3 stars

Easier or harder

Easier

A gentler slope.

Harder

A steeper or rougher slope.

What you will see, and what to say

  • the front wheel lifts on the climb Chest down, sit forwardWeight over the front keeps it down.
  • stiff arms on the descent Heavy legs, loose armsThe bike moves under you.
  • a wheel locks Gentle brakes, let it rollSqueeze lightly and often.

Self-check

3

3 descents in a row with no locked wheel and no foot down.

Stop and get a coach when

Steep or technical trails, drops.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains climbing, descending, positions.

awiseathlete.com/sports/cycling/cycling-i9