Back to Basics (BTB 101) - 4 Sessions

Whether you're new to cycling or an enthusiast in need of a skills refresher, InVita's BTB 101 Clinic is a great way to gain confidence in your cycling ability. Each session focuses on a specific topic designed to develop your core cycling skills. We start off each session with some in-class work, then head outside to practise on InVita's custom designed 3km or 5km road circuit that's located just steps away from the shop. If we've done our job right, you'll be ready to join one of our Group Rides!

Note: All sessions run for two hours from 9AM to 11AM and require proper cycling attire, a certified cycling helmet, water for proper hydration and your bike.

Here's how it works:

1. The BTB 101 Clinic cost is: $99.00 - includes mandatory OCA insurance premium, 4 clinic sessions and Emergency ID card. In addition, InVita Sport offers all clinic participants 20% OFF on cycling accessories to ensure you're properly equipped for the clinic.


2. Download and complete the following form: Insurance Waiver


3. Deliver or mail the completed form to InVita Sport prior to the BTB 101 Clinic.

**In order to view and print the forms listed above you must have Adobe Acrobat installed.

Ride Rules:

• Cyclists must obey all road rules and stop for traffic lights and stop signs.
• Wear CSA approved cycling helmets.
• Stay well hydrated by bringing two large water bottles (recommended).
• Be considerate and share the road with other cyclists and clinic members.
• Be safety conscience and aware of the environment at all times.

Session Information:

Session 1: Introduction to Cycling

The first session of the clinic starts with an overview of proper hydration, nutrition, selection of appropriate clothing, stretching routines and the ground rules of cycling. Next is a discussion of practical, hands-on bike maintenance and emergency road repair delivered by one of InVita's top mechanics. We wrap up the session outdoors so your coach can assess your skill level in preparation for session 2.

Session 2: Basic Bike Handling

Basic bike handling is an extremely important skill to master. This session includes coaching on proper body positioning, clipping/unclipping from pedals and effective use of your bike's gearing system. The session is completed on InVita's road circuit; developing your bike handling skills by working through InVita's tried and true techniques.

Session 3: Rules of Engagement for Group Rides

The prospect of joining a ride for the first time can be intimidating. Worried that you might not know "the rules" of the group ride? We've got you covered! We take you through the knowledge and training you need to determine whether or not group rides are a good option for you. Your coach introduces you to the "Rules of Engagement", as well as various techniques and jargon that you'll come across on group rides so you are mentally and physically prepared to safely join in. Riding in a group may take a little practice, so we'll have you hit the road to develop techniques like "drafting" and experience how dramatically it enhances the quality of your ride.

Session 4: Honing Your Cycling Skills

With your confidence building, we dedicate this final session on the road circuit to honing the skills you have learned throughout the clinic. This is also your chance to ask your coach to review any sections of the clinic you need a refresher on or a particular skill you want more in-depth training on - such as mastering speed. You'll be asked to submit your requests at the end of session 3 so we are sure to capture all requests for this customized this last session.

All sessions wrap up back at the shop in the Blue Lizard Lounge. Sit back, enjoy the complimentary refreshments and share your experience. Once you complete the BTB 101 Clinic we encourage you to join InVita's Cycling Club. It's a fun time for all involved and we guarantee you'll meet some great people along the way.