Cycling Skills Curriculum

Skill Description: Travel around a medium-speed corner, following the fastest line while maintaining speed and balance.

Equipment:

Set up a series of cones or chalk line corner path.

Teaching Points:

• Look/Identify/React - choose appropriate line
• Ready position
• Inside pedal is up
• Initiate turn with slight bike lean with arms
• Body stays upright, balanced over outside (low) pedal, bike leans through turn
• "Put weight on outside (down) pedal" cue
• Hit correct line, speed maintained
• On exit, move back to balanced position; resume normal pedaling

Progressions:

1. Increase speed
2. Series of corners right, left

Errors and Corrections:

• Inside pedal down: correct
• Misses line - speed too high: slow before corner
• Not standing on pedals therefore body leans with bike: this is acceptable on the road but in loose conditions preferable to lean bike and hold body erect

Recommended Games:

Skill Description: Climb a hill while sitting in the saddle.

Equipment:

Small hill 10-20m long.

Teaching Points:

• Look/Identify/React - choose appropriate line
• Change gear as needed at bottom
• Weight transfer forward, lower trunk
• Continue pedaling while maintaining forward weight distribution

Progressions:

1. Basic seated climb
2. Standing climb (see skills)
3. Crouching climb (see skills)

Errors and Corrections:

• Stops on hill: gear down at bottom
• Front wheel lifts: shift weight forward on saddle, lower trunk over handlebars
• Front wheel wanders: shift weight forward on saddle, lower trunk over handlebars, relax hands and let the bike follow its path

Activity Plan:

Ideally paired with descending so riders can practice both as they climb, turn and descend. Space riders about 10m apart and have them climb in single file, either stopping 10m after top, or descending in a continuous loop. Note: more space is needed as some riders may stop on hill.

Skill Description: Descend a hill in control.

Equipment:

Small hill 10-20m long.

Teaching Points:

• Look/Identify/React - choose appropriate line, speed
• Brake if needed
• Move to ready position
• Look at path (line) - turn head as needed
• Weight transfer back (more for steeper descent)
• Pedals in level position
• Steer, weight transfer side to side as needed
• Descent completed speed maintained
• Change gear as needed
• Resume pedaling

Progressions:

1. Steeper hill
2. Turns on hill
3. Loose surface on hill

Errors and Corrections:

• Too fast - not in control: remind to modulate brakes and use more rear brake on way down
• Too slow: recommend no front brake, less rear
• Unstable: transfer weight more to rear

Recommended Games:

Skill Description: Lift the front wheel to clear an obstacle (e.g., log).

Equipment:

Pool noodle on ground to simulate log.

Teaching Points:

• Look/Identify/React - choose appropriate line, speed
• Brake if needed to walking speed
• Move to ready position, pedals level
• At obstacle, weight (preload) front wheel and instantly unweight the front wheel as obstacle is reached; lift head & shoulders; weight transfer up and back; simultaneously pull handlebars toward chest
• Rear wheel rolls over obstacle; absorb shock with knees and elbows
• Continue pedaling, return to sitting balanced position

Progressions:

1. Basic skill - pool noodle
2. Larger obstacle - up to 10 cm

Errors and Corrections:

• Not enough wheel lift: bring handlebars to chest
• Not enough wheel lift: lift torso up
• Not enough wheel lift: heavy bike and small (young) rider

Recommended Games:

Skill Description: Ride a "drop-off" (small, steep descent) in control.

Equipment:

None (small drop-off, such as a curb. Do not use a drop-off more than approximately 1m deep).

Teaching Points:

• Look/Identify/React - choose appropriate line, speed
• Brake if needed to walking speed
• Move to ready position
• Brake and look over edge of drop, pedals level; decide to drop
• Transfer weight back and extend arms, trunk low to bike ("push bike ahead")
• Coast over drop-off, pedals level
• Front wheel "hits" bottom; absorb shock with knees and elbows (weight transfers forward)
• Extend elbows to return to ready position

Progressions:

1. Larger drop-off (to 1m)

Errors and Corrections:

• Endo - front brake: do not use brakes. Slow at top.
• Endo - weight not back: push weight back or even off back of saddle.
• (These should not occur on a small drop-off such as a curb.)

Recommended Games:

Skill Description: While riding, pick up an object (e.g., water bottle) with one hand from a low platform/ground and replace it on a similar platform/ground after a few pedal strokes.

Equipment:

Two low tables/platforms about 30cm high, spaced about 10m apart. Set up two stations if possible.

Teaching Points:

• Look/Identify/React - choose appropriate line, speed
• Brake if needed
• Lean trunk toward object - bike leans opposite to maintain balance
• Grasp, lift object (bottle)
• Lower object & weight transfer to side to counter-balance
• Return hand to handlebars

Progressions:

1. Lower platforms
2. No platform - bottle on ground

Errors and Corrections:

• Can't pick up: too fast - reduce speed
• Can't pick up: not enough lean - practice touching shoe, other activities to get used to leaning to side

Recommended Games:

Skill Description: Ride a 180 degree turn in a narrow space (e.g., switchback).

Equipment:

Cones or chalk-line path requiring rider to turn with less than 0.5m clearance. Set up several stations (1 for every 2 riders is ideal). Use Bullseye Circle course first.

Teaching Points:

• Look/Identify/React - choose line, spot obstacles
• Move to ready position
• Brake as needed to modulate speed
• Look across turn (line) - turn head as needed
• Weight transfer side to side as needed to maintain balance - standing on level pedals
• Light rear brake and move pedals as needed to regulate speed (pedal, coast or ratchet)
• Steer front wheel as wide as possible in space available

Progressions:

1. Wider to narrower space (cones, lines)
2. Series of L and R right turns (snake)
3. Turn while climbing or descending

Errors and Corrections:

• Front wheel hits cone: slow down, focus
• Rear wheel hits cone: steer front wheel wider around cone (rear follow tighter path)
• Rider dabs: speed too fast/slow, modulate rear brake, ratchet

Recommended Games:

Duration: 60 minutes

Skills Focus:

• Braking
• Ready Position
• Straight-line riding

Equipment:

• Cones (20+)
• Chalk (optional)
• Whistle

Warm-up (10 min):

• Bike/helmet safety check
• Red Light Green Light (emphasize braking technique)

Main Activities (40 min):

1. Braking progression (10 min)
   • Walk & Drag (Rear)
   • Walk & Pop (Front)
   • Run & Stop (Both)
2. Ready Position practice (10 min)
   • Static test
   • Coast & Wiggle "Bear Attack"
   • Stand & Coast "Flamingo"
3. Straight-line control (10 min)
   • Riding on painted/chalk lines
   • Adding gentle curves
4. Game: Box Stop (10 min)
   • Practice controlled stopping in designated area

Cool-down (10 min):

• Slow ride around perimeter
• Group huddle and skills review
• Set goals for next session

Duration: 90 minutes

Skills Focus:

• Cornering
• Hill climbing/descending
• Gear shifting

Equipment:

• Cones (30+)
• Small hill or slope
• Chalk (optional)

Warm-up (15 min):

• Bike/helmet safety check
• Red Light Green Light with cornering elements
• Review ready position

Main Activities (60 min):

1. Cornering progression (15 min)
   • Point Chin & Belly Button
   • Seated Kick & Turn
   • Seated Foot Tap & Turn
2. Gearing practice (15 min)
   • Pedal Crazy Legs
   • Pedal Slow Legs "Quadzilla"
   • Click Gears & Climb
3. Hill skills (15 min)
   • Climbing techniques
   • Proper descending form
   • Standing Stop 'n' Go
4. Game: Dragon Drop or Lightbulb (15 min)

Cool-down (15 min):

• Easy ride using new skills
• Group huddle and skills review
• Challenge: Higher-marking (supervised)

Duration: 120 minutes

Skills Focus:

• Front wheel lift
• One-handed riding
• Tight turns

Equipment:

• Cones (40+)
• Low obstacles (pool noodles/small logs)
• Small drop-offs or curbs
• Objects for pickup (water bottles)

Warm-up (15 min):

• Bike/helmet safety check
• Review previous skills
• Stand & Ballet, Stand & Trampoline

Main Activities (90 min):

1. Front wheel lift progression (20 min)
   • Press & Pop (Static)
   • Press & Pop (Seated)
   • Press & Pop (Standing)
2. One-handed skills (20 min)
   • Twinkle Fingers progression
   • Grab & Toss
   • Tap Knee/Low Five/Super Low Five
3. Tight turn practice (20 min)
   • Using Bullseye Circle
   • Steering Box
   • Switchbacks
4. Games (30 min):
   • Water Balloon Pop
   • Grand Prix or Zombies

Cool-down (15 min):

• Satellites & Space Stations partnership ride
• Skills review and celebration
• Goal setting for future riding