We offer a total of 3 (2 in the winter) weekly cycle passes per week. Sunday (long trip), Wednesday (short trip) and Saturday (MTB).

Our cycling passes are always programmed, and there will always be at least 1 trainer/cycling partner for each training session.

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Sunday cycling

We go cycling. Start at 09.00 from the cycle track. Duration 2-4 hours.

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Wednesday cycling

Short and more intensive training sessions. Start at 17.30, from the cycle lane. Runs only during the summer, starting from April. Duration: approx. 2 hours.

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Saturday cycling

MTB - technical and physical training. Start at 9.00 from the clubhouse. Duration approx. 2 hours (read more under Cross training below)

 

With three weekly cycle passes wwe agree that, in principle, you can cover your cycling training with club training. But we often see that plans are made for joint trips via our Facebook group on other days of the week.

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Group division:

To ensure that everyone is involved, that everyone is positively challenged and has a good training, we often divide the cycling squad into 2 or 3 groups depending on level.

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• Group 1: Elite men/women and strong age groupers men/women 

• Group 2: Men and women with some cycling experience and a reasonable cycling level.

• Group 3: Beginners men and women.

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There will often be a difference in level in the groups, but this is adjusted naturally during the training. 

#everyone can have a moderate level of experience

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Program:

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Training program for June can be seenHERE

Link to periodization for the season week 45 2019 -> week 45 2020 HERE

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We have also collected some of our frequently used cycle routes under "NICE TO KNOW"
 

General guidelines for cycling training:

• We attach great importance to all athletes complying the traffic rules and that the bike meets the legal requirements for racing bikes (helmet, bike in good condition, well-functioning brakes)

• It is expected that you bring what you need to complete the entire trip (ie extra tubes, tire irons and a pump/CO2 as well as energy to last the whole way) 

• In winter, you must have full fenders (long version that go almost down to the road) at the back, and drive with tire inserts

• Everyone has to come along the whole way, both out and home. In the event of a puncture, the group agrees on whether to wait, turn around or not. you yourself follow suit

• We expect that our members have read the program from home (Facebook or website) and that if a new route is driven, this is studied from home; That is know it roughly.

Group driving

• How do you actually cycle in a group?

  • These 3 videos show how to cycle in different formations in a group.

  • Roll change: https://www.youtube.com/watch?v=rLP6lei8b5Y

    • We typically use roll changes when running intervals in a smaller group of 3-6 people.

  • Parade driving: https://www.youtube.com/watch?v=agt7jvIY2NU

    • We typically use parade driving when driving longer trips and during warm-up/unwinding etc. break in intervals. How long it takes between 'shifts' can vary and if you don't have enough time for leads, you just skip it.

  • Row cycling: https://www.youtube.com/watch?v=7CSL1fkQ-jg

    • We use row cycling when we cycle on smaller roads or generally in situations where we don't have to/can't 'fill' too much and sit 2+2 next to each other (as in parade driving).

• As a starting point, we never drive more than 8-10 people per day. group and never more than 2 next to each other (you never take up more than 2/3 of the road) - for safety reasons in relation to oncoming traffic etc.

• If members do NOT follow the club program, but still ride in a group - tell the coach that you ride something else! Also, DO NOT lead in a group if you do not follow the program and the intensities that are planned!

• Think about what your actions mean for the rest of the group - e.g. Do I expose others to danger or spoil their training (e.g. overtaking, not complying with intensities,  wheeling, accelerating uphill, driving too strong through turns etc...)?

• Cycling culture: welcome constructive criticism. The only way we learn is by asking or being told. Therefore, it is important to accept constructive criticism from other members and especially bike captains!

• If members are in doubt about the group division (level), they can always ask a captain  - remember to be realistic about your level, so you don't end up in a too fast or too slow group.

• You ride in the group where you have the opportunity to contribute. Thus, you do not "hang" on gr.1/2, if you do not have the actual level to also take guides here.

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Bike captains:

We aim for each cycle training to have a cycle captain/coach present during training.

We have bike captains for training to ensure: 

• That there is always someone to present the day's program and instruct. 

• Appropriate and safe driving

• That everyone feels welcome at our trainings - We value that all levels can participate