Category: Mountain Bike

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Mountain Bike Skills Clinics For Women – Spring 2018

Skills Workshop: Sat May 26, 2018 from 8:00am – noon
Extended Practice Evenings: Thurs. May 31, June 7 & 14th, 2018 from 6:00 – 8:00 pm

** May 31 and June 7 will be taught by Sydney, other dates will have a representative from WI Women Cycling leading. **

Develop bike-handling skills to gain comfort and confidence for greater speed,  safety and fun on your bike. We’ll meet at the Kletzsch Mountain Bike Park in Milwaukee County for a session of skill drills, followed by on-trail clinic. Our skill drills are designed to teach you progressive bike handling proficiency.

For those that can stay after the May 26 workshop, we’re adding a Basic Mechanic session at no extra charge.

Register Now

Costs:

  • Introductory Skills Workshop: $55
  • Extended Practice Evenings: $90
  • Full Package: $135
Kletzsch Park
6560 N Milwaukee River Pkwy
Glendale, WI 53209 United States + Google Map
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Coached Progressive Power Training on the CompuTrainer

Three progressive training blocks beginning November 7, 2013 will have you prepped to start your 2014 outdoor season with greater fitness and form than ever before.

Join us at Wheel & Sprocket – Fox Point this winter season. Register Now!

Need to be convinced?

Want to learn more about the benefits of this Progressive Training with Power? Read the FAQs

  • Increase your Functional Threshold Power, V02 Max and cycling endurance
  • Reach you cycling goals with limited training time
  • USA Cycling licensed coach at every training session
  • Customized, power-based workouts to maximize training value
  • Small class size to ensure support and guidance to each cyclist
  • Training specific to your position on your own bike
  • Technique work to improve cadence and pedal stroke efficiency
  • Education on your fitness and zones, training with power, nutrition and goal setting
  • Fun, camaraderie and motivation of training with a group
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Whether you’re training for road racing, mountain bike, triathlon, charity rides or just fitness and fun, we can help prepare you for a strong and successful 2014 cycling season. Using the CompuTrainer Coaching Software, we’ll tailor each weekly class to your personal fitness and goals. We’ll determine your Functional Threshold Power and use that value to customize your training.

If you’d like to get on the drop-in list for Session 1 @ 6:15pm or the waitlist for Session 2 @ 4:30pm or 6:15pm and/or Session 3 @ 4:30 or 6:15pm, please contact us directly.

Session 1 – Base-building, Skills and Technique – Sold Out

November 7 – December 19, 2013 (class will move to Tuesday the week of Thanksgiving)

$130 for 7 weeks includes a baseline Functional Threshold Power Test and weekly group CompuTrainer training

Session 2 – Threshold Training – Sold Out

January 2 – February 13, 2014

$130 for 7 weeks includes a baseline Functional Threshold Power Test and weekly group CompuTrainer training

Session 3 – Speed and Sharpening – Sold Out

February 20 – March 20, 2014

$90 for 5 weeks includes a baseline Functional Threshold Power Test and weekly group CompuTrainer training

Commit to your timeslot, Thursday at 4:30 or 6:15 PM. To reserve your spot after registration, your payment must be received 3 weeks prior to the start of each session. As we did last year, we will maintain a waitlist when the class reaches capacity.

Register Now!

Need more than once per week coaching? Looking to peak for a specific event? We offer customized training programs for the CompuTrainer or wherever you ride. Contact us for details.

Road racers, join our group training – 6-Month Race Preparation and Training for the WCA Wisconsin Cup and ToAD Series

** Open Riding and on-site bike storage is available through Wheel & Sprocket. **
6940 N. Santa Monica Blvd. Fox Point, WI 53217
visit wheelandsprocket.com

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What to Eat on Long Ride

First, if you have figured out that whole food is better for your health and performance, don’t hesitate, go to Skratch Labs and order a copy of ‘The Feed Zone’ and ‘Feed Zone Portables’ and get cooking. If you’re not yet convinced about real food, then you need to order your books even faster. No doubt, you’ll find a plethora of ideas in either of the Skratch Labs cookbooks. They say it best:

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

Not to mention you’ll save money, while keeping your body free of unwanted chemicals and additives. Here’s a sample recipe to try: Feed Zone Portables Sample Recipe: Blueberry & Chocolate Coconut Rice Cakes.

Ready for more recipe testing? Try these granola bars from Good Things Grow. If a grain-free, higher-fat, lower-carb option is your personal dietary preference, stop at Outpost Natural Foods Coop for the the Birdy Bar, or try Jennifer Motl’s recipe recreation below.

BIRDY BAR SQUARES Makes 16 bars

  • cup sesame seeds cup unsalted
  • toasted sunflower seed kernels
  • cup coconut flakes
  • cup chopped almonds
  • cup dried cranberries
  • cup pumpkin seeds (the plump, green and toasted ones, not flat, white ones)
  • cup natural peanut butter [Sydney’s note: substitute another nut butter if you prefer.]
  • cup honey

Procedure:

  1. Preheat oven to 350 degrees F.
  2. Mix dry ingredients (seeds, coconut, nuts and berries) in one bowl.
  3. In separate microwave-proof bowl, dump peanut butter and honey. Microwave on high for 60 seconds. [Sydney’s note: this step can be done in a pan on the stove-top.]
  4. Mix peanut butter and honey with rubber spatula until smooth.
  5. Add dry ingredients to peanut butter and honey and mix thoroughly.
  6. Scrape mixture into 9-by-9 ovenproof dish and spread flat with rubber spatula.
  7. Bake for 20 minutes, then cool on a wire rack.
  8. While the bars are still too warm and gooey to eat, cut them into 16 pieces. The bars will harden as they cool.
  9. When the bars are fully cool, cover the pan with plastic wrap to store. To serve, lift out individual squares with a fork or knife.

Recipe from: Jennifer Motl, inspired by version created by Outpost Natural Foods in Milwaukee Nutritional information per bar: 230 calories, 7 g protein, 16 g fat (3 g saturated fat, 6 g monounsaturated fat, 6 g polyunsaturated fat), 19 g carbohydrate, 2.5 g fiber, 80 mg calcium, 3 mg iron, 90 mg sodium, no cholesterol. Good source of magnesium.
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Road and Mountain Bike Training and Skills Upcoming

Road Skills – Group Riding

Monday, June 3 – 5:45-7:45 pm

Get comfortable riding with a group, or take it to the next level. Learn how to stay protected, take a strong pull, work with other riders and sit on when you need to. Keeping a group intact is a specialized skill that takes practice and tact. Here you’ll learn how to act as the stronger rider and how to hang on when you’re not. Leave knowing the universal language, skills and actions to be welcome on group rides everywhere.
Register Now!

Performance Training – Sprinting and Speed

Wednesday, June 5 – 6:00 – 8:00pm

Speed training is used to develop quickness and explosive power. It involves short, intense periods of cycling, from about five to 30 seconds in duration with long recovery periods. Learn More … or Register Now!

  • Improve your reaction time and efficiency
  • Train your body to recruit the necessary muscles
  • Learn a sense of relaxation at a faster pace
  • Add variety to your workouts

Mountain Bike Skills – Bike Handling and Shifting

Monday, June 10 – 6:00 – 8:00 pm

Our small group will meet at Kletzsch Park in Glendale at the parking lot near the river in the north end of the park (map here http://goo.gl/maps/C4ILa) and spend the next couple of hours with progressive bike-handling drills that will improve your confidence, balance, and body position on the bike. We’ll also cover basic bike function and how to use shifting techniques for efficient and trouble-free riding. Plus, you may take home a few tricks to impress your riding buddies. We’ll cover:

  • Mount/dismount
  • Braking and shifting
  • How and when to ride standing
  • Balance/body position
  • Pedaling efficiency
  • Visual skills
  • Roll-over, step-up, drop-off
  • Wheel lifts
  • Bunny hop
  • Obstacle course, log stacks, rock gardens, etc.

Register Now!

Cost is $20 for a drop-in practice or $75.00 for each 4-week session. Further discounts apply if you register for additional Skills Sessions, click here for details and to register. Sessions require a 5 rider minimum.

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Summer Skills and Speed Training Session Schedule

Make a commitment to be a better cyclist. Choose among 4-week sessions throughout the summer season to improve your cycling skills, speed, strength and endurance. Or just drop-in for a day.

View the calendar and events lists for further information on each practice.

Cycling Skills Sessions:

Learn to use your bike handling for speed and safety with Cycling Skills Sessions on Monday evenings. Each 4-week session will include an evening of bike handling and shifting, cornering, climbing and descending, plus group riding skills. The Mountain Bike Skills session will end with trail riding, rather than group riding.

  • Skills Session 1 – Mondays, 5:45 – 7:45pm,
    Road Skills for Beginner and Intermediate Cyclists
    May 6 – June 3 (excluding May 27)
  • Skills Session 2 – Mondays, 6:00 – 8:00pm,
    Mountain Bike Skills
    June 10 – July 1
  • Skills Session 3 – Mondays, 6:00 – 8:00pm,
    Cycling Skills for Triathlon
    July 8 – 29
  • Skills Session 4 – Mondays, 5:45 – 7:45pm,
    Road Skills for Intermediate and Advanced Cyclists
    Aug 5 – 26

Cycling Training Session:

Improve your fitness with Cycling Training Sessions on Wednesday evenings. Each 4-week session will include an evening of speed specific training, threshold training, hill training and fast paceline practice.

  • Training Session 1, Wednesdays, 5:45 – 7:45pm
    Road Cycling
    May 8 – 29
  • Training Session 2, Wednesdays, 6:00 – 8:00pm
    Road Cycling
    June 5 – 26 (excluding June 19, $20 discount on this session)
  • Training Session 3, Wednesdays, 6:00 – 8:00pm
    Road Cycling
    July 3 – 24
  • Training Session 4, Wednesdays, 5:45 – 7:45pm
    Road Cycling
    July 31 – Aug 21

Register Now!

Cost is $20 for a drop-in practice, $75.00 per session (4 evenings total) or $70.00/session if you sign up for 4 or more of any combinations of sessions (e.g. Training Sessions 1-4, or Skills and Training Sessions 1-2.) Skills Sessions and Training Sessions are separate. All sessions are one(1) day per week. Sessions require a 5 rider minimum.

Please include your real full name, contact information and the sessions or days you would like to attend in the form below. I will respond with further payment details.

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Registration Open! Off-season Training


CompuTrainer Indoor Cycling Training at Wheel & Sprocket – Fox Point. A Progressive Training Program with P3 – Peak Performance Professionals

Choose one of the following times:

  • Thursday evenings, 6:00-7:15PM
  • Sunday afternoons, 4:00-5:15PM

Class size is extremely limited. Register now!

Click here to create an account and then choose "CYCLING CLASS" from the top navigation, scroll to the Thursday or Sunday selection of "Cycling Class, Wheel & Sprocket, Fox Point with Sydney Shimko", click "Sign up Now" and follow the payment prompts. IMPORTANT!!! To finalized registration, after paying you must then go back to classes, pick the appropriate class you want and finalized the enrollment process.

Don't miss this unique opportunity to improve your fitness throughout the cycling off-season. Can't wait to see you there!

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Mountain Bike Skills Clinic

Join us at 1:00PM on October 10th at the Alpha Trail in Hales Corners for a session of drills, followed by on-trail clinic.

click here to register

Clinic Cost

Cost for the 3 hour clinic is $30 per person. All riders must have a USA Cycling license. Unlicensed riders can purchase a one day license for an additional $5. A $5 late fee will be charged if you register after Oct. 1, 2010. 20 participant limit, so register early!

Conditions

If the trails are open, we will run the clinic. Please prepare for the conditions and bring appropriate clothing to stay as dry, warm, and comfortable as possible.

What To Bring

  • Cycling gear for all potential weather, including rain
  • Helmet and riding gloves
  • Hydration pack or bottles and snacks
  • Sunscreen and insect repellent
  • Spare tube and basic riding tools
  • Mountain bike in good working order

Alpha Mountain Bike Trail

Located at the toboggan hill in Whitnall Park’s Winter Sports Area (northeast of the golf course) If you are driving to the trail, park at the Whitnal Golf Course lot, 6751 S. 92 St, and ride your bike to the trailhead, northeast of the lot.

The Alpha Trail, a 3-mile single-track narrow trail, begins at the Winter Sports Area of Whitnall Park and heads eastward to the Crystal Ridge area of the Root River Parkway. The trail has only a few steep or rocky segments to accommodate beginners.


View Larger Map and Get Directions

Registration

click here to register

This clinic is designed to be a small group learning environment – reserve your space as it will fill up quickly. Click the link above to fill out the registration form and you will be contacted with payment details.