To keep things (bikes, car, us!) running smoothly we need to do some maintenance from time to time. If we are talking about a friendship it might mean checking in to see if someone is ok if you haven’t heard from them for a while.
When we think about bikes we always need to make sure we are taking care of our gear so they;
Stay in good working order
Don’t break from neglect
Don’t cause a crash or injury through failure.
Today we will be revisiting the ABBCD Check as well as teaching you how to change a tyre.
The ABBCD Check stands for:
A – Air B – Bar plugs B – Breaks C – Chain D – Drop!
VIDEO: Lighthouse Youth Projects 101s – Flat tyre repair
QUESTIONS: Get into groups, grab some tools and see if you can repeat the steps to take the wheel of a bike like you were going to change the tyre.
INTEROCEPTION: LET’S GO NUTS
Grab a spanner, try and tighten the wheel nuts, how does it feel? Where did you feel it? What did you feel?
and how these skills play their parts within the cycling fraternity, as well as how important they are to help you to become engaged in your local community.
From what we have learned so far, you probably wouldn’t take a road bike down a super hard downhill MTB trail, right? And whilst you could ride a long travel MTB up the road to the top of a hill, it’s probably going to be really, really hard!
Decision making becomes a factor when we decide what bike we might rider on what terrain and whether our skills will allow us to ride without crashing. Being able to take a few moments to assess the risk vs your riding ability and your surroundings can make a huge difference in the outcome. Ideally where you avoid ending up in an ambulance!
GUEST RIDER: PRO RIDER VISIT!
ON THE BIKE: DIRT JUMPERS AND MTBs Today we will be rolling out to a cool local riding spot to see how a specific bike can be used for different terrain.
QUESTIONS: Where do you think you have made a bad decision and what would you have done differently? Your mentor’s will kick off with some of their experiences to get you started.
INTEROCEPTION: PARK n DIRT!
Ride your bike on the skate park and then on the pump track, think about your HANDS. Where did you feel it? What did you feel?
In today’s environment, it’s pretty rare to learn skills that cannot be adapted to be used in many different areas of life. Bike riding is actually very similar. There are many different types of cycling you can choose to do, where the skills you have for each are transferable.
The idea of transferable skills is what we will be focusing on in this workshop.
These are the main categories of bike riding:
Within each of these categories are sub-categories for instance, Mountain biking has Cross Country or XC, Enduro, Marathon, Freestyle and Downhill.
VIDEO: Intro to MTB – BIKE SETUP & MTB RIDER READY
VIDEO: Intro to MTB – RIDER READY
ON THE BIKE: RIDER READY!
As a group try riding through in waves demonstrating the RIDER READY position. See if you can:
Communicate clearly what the RIDER READY position is to another person
Hold the RIDER READY position so we can go HIT THE TRAILS!
Today we will be looking into where you can ride safely, the basics of goal setting and how this can help in all areas of life.
Think of life as one big road trip. You can go through life without any goals and everything might be just fine. Sometimes though, the simple act of identifying a goal and working towards it can be very satisfying and take you on a path you never expected.
Goal setting can be extremely varied. Goals can be:
Short term or
Short term goals could be:
‘by the end of the week I’m going to ride my bike three times’
Long term goals might include thing’s like:
getting your drivers licence
saving up for a new bike
Finishing the school year
Deciding to go to TAFE or University
Even long term goals can be broken up into small achievable goals, this makes the BIG seem not quite so big and also gives you a sense of achievement and satisfaction along the way.
Today we are going to put that into practice with setting a goal for EVERYONE to try their hand at a BUNNYHOP!
VIDEO: Lighthouse Youth Projects Bunnyhop instructional video
ON THE BIKE: RE-VISIT BUNNYHOPS!
AIM OF THE GAME – BUNNYHOP – It’s time to revisit our bunny hops to see if we can jump over the limbo poles. Your mentors will be reminding you of the bunnyhop basics to get you off the ground!
ACTIVITY (no questions this week – WHOOP!)
Where to ride safely:
Plan your route from home to school, skate park or trails using the Cycle Instead Interactive Map.
Everyone head outside, grab their bikes and practice Pumping on a feature.
This week we will be focusing on FOOD & NUTRITION and giving you some easy ways to look at what you’re eating and if this is going to make you feel the best when you’re getting on with living life to the fullest.
It’s safe to say that if we don’t put the right ‘fuel in’ then we might not feel the best. Does anyone know what happens if you put normal petrol in a car that has a diesel engine? IT’S NOT GREAT!
When we eat the right foods, we expect to get the following benefits:
More energy – and more consistent energy levels
Easier to maintain a healthy weight
Lowering instance of things like obesity, heart disease, diabetes.
VIDEO: How To Fuel For Cycling | Bike Ride Nutrition Explained
ON THE BIKE: ADVENTURE TIME
AIM OF THE GAME – to go visit a local healthy food option and compare the differences between what you might eat at home or what other foodservice companies (the dirty big M) might offer.
Week 3 hey, nice work! This week we will be working on our communication skills and also on self-reflection.
Communication skills are useful in so many ways and areas of our lives. Being able to listen well means you may be better at following instructions. Improving your communication skills may help you become better friend by being able to talk about things that are making life tough.
We need communication skills to tell others how we are feeling which can also make activities like teamwork work a lot better. It’s really hard to know what exactly is going on in someone else’s brain and that goes for others trying to work out how you might be feeling.
If you can do your best to put this into words it can create a positive outcome for everyone.
VIDEO & ON THE BIKE: LIGHTHOUSE YOUTH PROJECTS 101s – BUNNYHOPS
AIM OF THE GAME – GET HOPPING – Today we are going to see where you’re all at with a bunnyhop and think about how we can improve on this skill!
If you can already bunnyhop, AWESOME! But think about what you can do to go higher or longer.
If you’re having a bit of trouble, DON’T STRESS! Think about one thing you can focus on to practice and improve!