Activ Ladies Program
Desrae Cameron
Sunday, 15th May 2016 (over 1 year ago)

Program Goal: To have more women riding, more confidently, and more often in a safe, supportive and social environment.

Who can participate: To keep our sessions running smoothly, ladies should be able to complete a river loop at around 24km/h average. This level of fitness will allow our coaches to keep the group together. If you're unsure, please give us a call or email and we can help you make the decision - or provide some options on participating. As the rides involves shorter "efforts", even if you ride significantly faster than this we can accommodate you.

Once the riders are into the main skills component, we can handle a greater variation in speed.

Weather: We may run indoor sessions if it is raining. Please check Facebook or the website after 4:30am.

Feedback: PLEASE provide feedback - we want your experience to be awesome.


Week 1 - May 23, 2016 - Dornoch

  • Dornoch Terrace endurance climb for riders (choose your own intensity)
  • Pacelines skills on Corso
  • Close riding skills
  • Passing and being passed
  • Target Effort: Dornoch Tce

    Week 2 - May 30, 2016 - Corso

  • chasing breakaways
  • sprinting
  • pacing

  • Week 3 - June 6, 2016 - Corso

  • Finishing sprints
  • Leadouts
  • Pacing your efforts
  • For ladies riding in the Lifecycle criterium we will go through race mechanics (i.e. what to expect and how to counter it - the Women's D grade race is like a river loop (and the ladies in this grade are lovely) - but a few tips and tricks will help you avoid getting dropped after the prime)

    For ladies NOT riding in the Lifecycle criterium, you will be riding a slightly different program that emphasises technical skills over higher-speeds and efforts.

    Target Effort: Corso Loop


    Week 4 - June 13, 2016 - St Peters

    %b Target Effort: Gladstone Rd


    Week 5 - June 20, 2016 - St Peters

    %b Target Effort: St Peters Hill


    Week 6 - June 27, 2016 - Corso

    Target Effort: Cemetary Hill


    Week 7 - July 4, 2016 - River Loop

    Putting it altogether! She who holds the whistle makes the rules!

    Target Effort: Cemetary Hill / St Peters / Gladstone Rd / Corso

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