Partner Elitesport
Training manual · technical school

Six classes, after which The highway engineer is listening

The program is for those who are already pedaling, but do not trust the bike yet: they are afraid to click on a traffic light, tilt the bike in a turn, brake only backwards and switch at random. The structure is based on the practice of British Cycling and American parking-lot clinics: everything is on a closed site, in a game format and up to a measurable criterion — "it turned out" is always described here in meters, seconds or repetitions.

  • Format6 lessons × 90 min
  • Group6-10 people
  • Platform50 × 30 m, smooth asphalt
  • Inventory20 cones, chalk, sponges, flasks
  • LevelThe first season on the highway
Structure

How the class is organized

Rhythm is more important than content: if people stand and listen for twenty minutes, they leave with theory and without skill.

BlockTimeWhat's going on
Warm-up and check-up10 minutesFree circles. The coach looks at the landing, checks the pressure, eccentrics, brakes, tightening contacts.
A repeat of the past10 minutesOne exercise from the last lesson — the skill is fixed only by repetitions on different days.
Demonstration5 minutesThe coach shows it silently and slowly, then pronounces one key detail. Not three, but one.
Exercises40 minutes2-3 drills from the lesson block. The group is divided into two waves so that there is no queue.
Game15 minutesThe competitive format is based on the same skill — the technique goes from "doing consciously" to "doing under pressure".
Analysis10 minutesEveryone names what has become easier and what remains scary. There is only one homework assignment for the week.

Site Rules

  • Helmet at all times, even on the track stand and during walking exercises.
  • The first lesson with the new contact pedals is with a loosened tightening to a minimum.
  • All speed exercises are performed one at a time, in the same direction, starting on command.
  • Overtaking on the court is only on the left and only with the voice "on the left".
  • Sponges or halves of tennis balls are placed on everything to be run over with a wheel, not cones: hitting is safe.
  • Every gesture in the group is duplicated by the voice, both on the playground and on the road.
  • Any exercise can first be completed on foot or on a scooter — this is a normal stage, and not "for the weak."
Program

Course: six sessions

The order is not arbitrary. Turns are not set before braking, braking is before balance and confident gaze, and group riding comes last because it collects all the previous ones.

01 Balance
and contact with the pedal
area
without speed

Cycling at low speed

Almost all the fears of a beginner live in the range of 0-10 km/ h: starting with contacts, stopping at a traffic light, turning in a narrow place. We start from where the bike seems to be the most unstable.

Fastening: from the support to the machine

Basic15 minutes
Why
Almost every first fall on the highway is at zero speed, with an unbuttoned leg. Until buckling becomes automatic, any other exercise is dangerous.
Markup
A fence, pole, or curb that you can hold onto with your hand. Then there is a free playground.
How
1) Loosen the tenon tightening to a minimum, while standing at the support, snap and snap each leg 20 times — move the heel outward, not upward. 2) The same thing with closed eyes: the foot finds the pedal on the hook with the toe of the spike. 3) On the move: one foot is locked, the other lies on the pedal for half a circle, then it clicks into place. 4) Start from the curb with both feet locked on the first two turns.
Mastered if
Clicking with the second pressure, without looking down; clicking with either foot on command on the move.
Mistakes
  • Immediately unscrew the puff to the maximum "so that it does not snap out."
  • Pull your foot up instead of turning your heel outward.
  • Looking at the pedal is a skill based on feeling, not on sight.
  • Do not check the position of the spike: the curved spike causes knee pain and jamming.
The complication
Tapping with a "non—working" foot - on the road, the situation chooses the side, not you.
Video
GCN · How To Unclip Like A Pro · REI · How to Clip into Clipless Pedals

One-leg start and stop

Basic10 minutes
Why
So that each stop is the same and predictable, then the contact pedals stop being a source of falls at zero speed.
Markup
Chalk line, cone after 30 m, finish cone.
How
Choose a "working" leg (usually the left one) and always fasten it. When approaching a stop, brake in advance, get up from the saddle forward, transfer your weight to the right pedal below, your left foot is already buckled and looking for asphalt. The start is mirrored: pedal for "two hours", one strong push, you click on the move.
Mastered if
10 stops in a row with the same foot, without looking at the pedal at the start.
Mistakes
Stopping while sitting in the saddle; braking and buckling at the same time; catching the pedal with your eyes instead of your foot.
The complication
Stop exactly at the cone — the front wheel is within ± 20 cm.

Line

Basic10 minutes
Why
Keeping a straight line is the only skill that makes it safe to drive in a group and near cars.
Markup
A straight chalk line or asphalt seam, 30-40 m.
How
Driving along the line at 15-18 km / h, do not look at the front wheel, but at a point 15-20 m ahead. The arms are relaxed, the elbows are slightly bent — the rigid straight arms transmit every movement of the body to the steering wheel.
Mastered if
Travel 30 m with a deviation of no more than the width of the tire; then the same, releasing one hand.
Mistakes
A glance under the wheel; a "dead" grip; an attempt to steer with your hands instead of the body.
The complication
Follow the line, looking back over your left shoulder and calling out the number of fingers that the coach shows.

Track stand

A long skill10 min each lesson
Why
Not a trick, but a working skill at traffic lights and in the starting corridor. It also adds a subtle sense of balance.
Markup
A slight upward slope means that the track—stand learns three times faster on an ascent than on a flat one.
How
You step up the hill, turn the front wheel 30-45° towards the driving pedal, place the connecting rods horizontally, and get off the saddle. Further micro-movements: rolled forward a quarter turn, rolled back downhill, forward again. You don't clamp the brakes.
Mastered if
5 seconds on a slope without touching the ground. After a month, it's 15 seconds flat.
Mistakes
Look at the front wheel; stay in the saddle; hold the brake tight and balance statically.
The complication
The track stand is flat; then move out of it without rolling back.
Video
GCN · How To Track Stand · Balance Anywhere · Trackstand Tutorial
02 One hand
on the steering wheel
area
15-20 km/h

Drink, show, look around

A beginner gets dehydrated not because he doesn't want to drink, but because he's afraid to let go of the steering wheel. The same fear prevents you from showing a turn and looking back — that is, doing exactly what makes it predictable for others.

Flask: four steps

Basic15 minutes
Why
Drinking on the go is a mandatory skill already on the first trip for more than an hour.
Markup
Straight 40m, easy transmission, smooth running.
How
1) Put your right hand on the top of the steering wheel at the takeaway — that's where the bike is most stable. 2) Touch the flask with your left hand and return your hand. 3) Take out the flask, hold it, return it to the holder without looking. 4) Take a sip. Looking forward all the time, the pedals turn smoothly.
Mastered if
He took it out, drank it, and returned the flask on the first try, without looking down or swerving from the line.
Mistakes
Look at the holder when returning; stop pedaling; hold the steering wheel by the bottom with one hand.
The complication
The same with the right hand; then on an easy rise; then pass the flask to a neighbor on the move.

Looking back without wagging

Basic10 minutes
Why
When the head turns, the body pulls the steering wheel in the same direction — that is, directly under the overtaking car. It's treated with technique, not courage.
Markup
The 40m line, the coach is pointing fingers from behind.
How
Lower your left hand from the steering wheel to your hip, shift your weight to your right hand and the right pedal, and turn only your head and shoulder. Count out loud what you see — it makes you really look, not pretend to turn your head.
Mastered if
Three looks back in a row, each with the correct answer, the deviation from the line is less than 30 cm.
Mistakes
Turn your whole body with your hand on the steering wheel; look "into nowhere"; hold your gaze for more than a second.
The complication
A glance back and immediately followed by a hand signal to rebuild.

A dictionary of gestures

Group10 minutes
Why
Gesture is the only interface in the group. It should be learned to the point of automatism, and not invented at the moment of danger.
Markup
Circle around the playground in a column, cones and bottles as obstacles.
How
Five gestures: turn, stop, pit, obstacle on the right, slow down. You ride in a column, the coach calls the situation, the head shows, the gesture is passed down the chain to the last one.
Mastered if
The gesture reaches the last one in the column without distortion, all five without prompting.
Mistakes
Show the gesture silently; show it late; take both hands off the steering wheel.
The complication
The headline changes every 30 seconds, and obstacles are rearranged between the circles.
03 Transmission
And cadence
area
+ short climb

Gear shifting

The most underrated topic. A beginner either drives the entire route in one gear, or switches when it's too late, and breaks the chain under load on the climb. Proper switching is first of all in advance.

Find your cadence

Basic12 min.
Why
The transmission is chosen not by the numbers on the stars, but by the feeling in the legs. The benchmark is 85-95 rpm on the plain: heavier — you kill your knees, lighter — you lose efficiency.
Markup
Circle around the court, the coach has a stopwatch.
How
Count the revolutions of your right foot in 15 seconds and multiply by 4. Three laps: obviously heavy gear (~ 60), obviously light (~ 110) and a selected average. The task is to remember with the body how the "own" transmission feels.
Mastered if
You call your cadence with an accuracy of ± 10 rpm without counting and without a sensor.
Mistakes
Consider "too hard" to be a sign of power work; drive at 60 rpm for the entire ride.
The complication
Hold at 90 rpm while the coach changes the introductory words: "headwind", "gentle rise".

Switching to lifting

Basic15 minutes
Why
Switching under load is a crunch, a broken chain and, in the worst case, a fall with a stopped transmission.
Markup
A short ascent of 50-100 m, a cone 20 m before its start.
How
The front derailleur is placed before lifting, at the cone, while the legs are still turning easily. The rear is already on the rise, one star at a time, with a brief release of pedal pressure at the moment of click. The rule: first the transmission, then the load.
Mastered if
Travel the climb without a single crunch of the chain and without dropping the cadence below 60.
Mistakes
  • Throw the front derailleur in the middle of the lift.
  • Click 3-4 stars in a row under full load.
  • Stop turning completely at the moment of switching — the circuit must move.
The complication
Lifting from a standing position: two stars harder before getting up, so that the bike does not "fall out" from under you.
Video
GCN · How & When To Change Gear · How Bike Gears Work

The oblique chain and the start from the traffic light

Habit10 minutes
Why
Two habits that save the transmission and nerves: do not hold the chain obliquely and always stop at the gear that is convenient to start from.
Markup
A playground with a "traffic light" — the coach raises his hand, which means stop.
How
Forbidden combinations: a large star in front + the two largest in the back, a small star in the front + the two smallest in the back. The coach calls it a "cross" — you correct the transmission without looking down, by the sound. The second part: at the "stop" signal, brake and reset 2-3 gears during braking.
Mastered if
10 stops in a row, after each start from a place without "sinking" a leg and without shifting on the move.
Mistakes
Brake without shifting; switch while standing (the transmission will not get up); look at the tape.
The complication
A stop in a hill is where the price of an incorrect transfer is immediately visible.
04 Braking
area
dry, then wet

Braking earlier and harder is more than scary

It is set before turns: it is impossible to calmly enter a turn if you do not know how many meters you need to stop. Most beginners only brake in the back and don't really know how to stop fast.

Stopping distance in meters

Basic15 minutes
Why
While "far" and "close" are sensations, not meters, the distance in the group is chosen at random.
Markup
The braking line, followed by markings every meter up to 15 m.
How
Acceleration to 25 km/h, braking from the line to a complete stop. Both brakes, the main force is front (up to 70-80% deceleration), the pelvis is shifted back behind the saddle, the arms are straight, looking forward. You measure and record your path. Then the same thing with one back — the difference is usually shocking.
Mastered if
You know your number and repeat it ± 1 m three times in a row.
Mistakes
  • Do not move the pelvis backwards — the rear wheel breaks off or the bike bites.
  • Grab the brake with a jerk instead of increasing effort.
  • Look at the front wheel while braking.
The complication
Emergency braking at an unexpected signal; then on wet asphalt, the distance will increase by one and a half to two times.
Video
GCN · How To Brake Like A Pro · Brake Hard Without Crashing · Braking In The Wet

Modulation: stop exactly at the cone

10 minutes
Why
The brake is not a switch. Dosed braking allows you to keep your distance in a group without pulling the wheel out from behind.
Markup
The cone is at the end of a straight line, with an accuracy of 50 cm.
How
You drive up and stop so that the front wheel stands in the hallway. The speed of the approach increases from attempt to attempt. The smoothness is evaluated: a sharp peck is missed, even if it hits.
Mastered if
Three smooth hits into the corridor from a 25 km/h approach.
Mistakes
Slow down "to zero" in advance and roll up; work only with your fingers without a case.
The complication
Braking to half speed and accelerating further is what is really needed in the group.
05 Turns
area,
Then the real descent

Tilt the bike, not yourself

The key lesson of the course. A beginner straightens his bike in a turn, brakes in an arc and looks at the asphalt in front of the wheel — three mistakes that make up almost all falls on dry asphalt.

External pedal and weight

Basic12 min.
Why
The weight on the external pedal presses the tires against the asphalt and removes the risk of a connecting rod strike.
Markup
A circle with a diameter of 15 m, cones in an arc.
How
You're driving in a circle at 15 km/h. The outer pedal is at the bottom, the knee of the inner leg is slightly open to the center of the turn, the weight pushes the outer pedal. The bike is tilted, the body remains noticeably more vertical. The inner hand gently presses the steering wheel downwards and inwards.
Mastered if
Five laps in a row with the pedal in the correct position, without jerking.
Mistakes
Pedal in an arc at a small radius; tilt the body together with the bike "like a motorcyclist"; hold the steering wheel in the lock.
The complication
Gradually reduce the radius with cones; then change the direction with a figure of eight.

Entrance — apex — exit

Basic15 minutes
Why
The correct trajectory straightens the turn: the same angle is traversed at a higher speed and a lower slope.
Markup
90° rotation of cones; separate cones — entrance (outside), apex (inside), exit (outside).
How
All braking is up to the entry point, the brakes are released in the arc. Go around the outside, look at the exit before the apex (the bike goes where you are looking), touch the inner cone at the apex, open out to the exit and start twisting.
Mastered if
Three passes through all three points without braking inside the arc.
Mistakes
  • Braking at the apex is the most common cause of a front wheel stall.
  • Look at the inner cone, not the exit.
  • Go around the inside and "cut" the turn.
The complication
A combination of two turns in different directions; then a closed turn, where the exit is not visible at the entrance.
Video
GCN · Cornering Made Easy · How To Corner Like A Pro

Counter-steering and obstacle avoidance

Reaction12 min.
Why
When the pit appears three meters away, it's too late to slow down — we need to go around. Counter-steering works: a short impulse of the steering wheel in the direction opposite to the detour.
Markup
A cone slalom after 5 m, followed by a "sudden" obstacle — a sponge or bottle.
How
First, the 18-20 km/h slalom: look at the two cones ahead, the bike swings under you, the body goes in a straight line. Then the coach shows the side of the detour at the last moment — leave in one motion and immediately return to the line.
Mastered if
Detour from 4-5 m without braking and without leaving the 1.5 m lane.
Mistakes
Apply the brake at the moment of detour; look at the obstacle — you will drive right into it.
The complication
Detour in pairs: two people next to each other go in different directions on command.
06 Group
area,
Then the 20 km road

Ride in a wheel

The final lesson: all the skills come together, because in a group you can not brake abruptly, look under the wheel or swerve. It ends with a short exit along a real road.

Wheel spacing and overlap

Basic15 minutes
Why
Rapprochement is a skill of trust, not courage. The situation when the wheels overlap is being worked out separately.: this is the most common cause of falls in the group.
Markup
A circle around the playground, couples.
How
You follow your partner, reducing the distance from 3 m to 1 m. The view is not at his rear wheel, but through it, at the shoulder blades and the road ahead. Separately at low speed: a light touch of the shoulders and elbows in a pair, so that the contact is no longer unexpected.
Mastered if
Five minutes at a distance of one meter, without an accordion and without braking to the floor.
Mistakes
  • Look at the wheel in front of you.
  • Adjust the distance with the brakes, not with pedals and going out from behind into the wind.
  • Driving a wheel over a neighbor's wheel.
The complication
A column of 6 people with rotation: the lead one works for 30 seconds, goes to the left, rolls into the tail.
Video
GCN · How To Ride In A Pace Line · Through & Off Explained

Get out of the saddle without dropping the bike

10 minutes
Why
When standing up, the bike goes back 20-30 cm and rests against the wheel of the person riding behind. Classic group falls on the rise.
Markup
Ascent, pairs with a distance of 1.5 m.
How
Before getting up, one or two gears heavier, get up at the moment when the drive pedal goes down, and push the body forward, over the carriage. The person riding behind calls out loud whether you dropped the bike or not.
Mastered if
The partner from behind does not mark the drop on five consecutive lifts.
Mistakes
Get up in light gear; get up with a jerk, pushing the bike backwards.
The complication
Getting up and sitting back in the saddle in the column, at the command of the front.

Exit exam

The final20 km
Why
A skill is considered set only when it works off—site - with cars, intersections, pits, and a real descent.
Route
20 km with two intersections, one ascent and one descent with a turn.
How
You ride in a column, each in turn leads the group for 5 minutes: shows gestures, names pits, chooses a gear for lifting in advance. The coach rides as the last and fixes, not prompts.
Mastered if
Everyone spent their time, had a drink on the go, and looked back before each lane change.
Mistakes
Silent leadership; braking on the descent arc; switching on the ascent under load.
The complication
The same route in the rain, with a recalculated braking distance and an increased distance.
Materials

Video Selections

What to watch between classes — one video per topic is no longer necessary: the technique is repeated on the playground, the video only gives a picture of the correct movement. Click on the preview. The video will expand to its full width and start right here.

Russian subtitles. The videos are in English, so they open with subtitles already enabled and the player's Russian locale. If the transfer has not been picked up, click "Settings" → Subtitles → Translate → Russian in the player itself: YouTube will translate automatic English subtitles. On the phone, it's the same in the "⋮" menu. Full voice translation is provided only by viewing in the YouTube app with auto-dubbing, it is not available in the built-in player.

Buttoning up

GCN · How To Unclip Like A Pro

Turning the heel outwards, selecting the working foot, adjusting the stud tightening.

Lesson 1
Buttoning up

REI · How to Clip into Clipless Pedals

The slowest and most detailed explanation of the spike hook is what you need in the first training session.

Lesson 1
Track stand

GCN · How To Track Stand

Setting the wheel at an angle, connecting rods horizontally, micro-pumping back and forth.

Lesson 1
Track stand

Balance Anywhere · Trackstand Tutorial

The method of learning on an incline is how the skill is set many times faster than on a flat one.

Lesson 1
Transfers

GCN · How & When To Change Gear

When exactly to click: before the front ascent, on the rear ascent, one star at a time.

Lesson 3
Transfers

How Bike Gears Work (and how to shift them)

Mechanics on fingers: why an oblique chain kills a transmission and what are duplicate gears.

Lesson 3
Braking

GCN · How To Brake Like A Pro

The front brake provides up to 80% deceleration, hands on the lower grip, weight back.

Lesson 4
Braking

GCN · How To Brake Hard Without Crashing

Emergency stop: how not to fly over the steering wheel and rip off the rear wheel.

Lesson 4
Braking

GCN · Braking In The Wet

Wet asphalt, markings, hatches — where you can not slow down and how much the path grows.

Lesson 4
Turns

GCN · Cornering Made Easy

The three things that start the turn are the look, the external pedal, and the tilt of the bike.

Lesson 5
Turns

GCN · How To Corner Like A Pro

The entry— apex—exit trajectory and why all braking is done before the arc.

Lesson 5
Turns

GCN · Searching For The Limits Of Cornering

Clearly, where the clutch is really lost. It's useful to watch to stop being afraid of tilting.

Lesson 5
Group

GCN · How To Ride In A Pace Line

How to hold a wheel, how to go out into the wind, and how to tail off.

Lesson 6
Group

GCN · Through & Off Explained

Rotating in two columns is the next level after riding the wheel confidently.

Lesson 6
Markup

Site layouts

Markup for each exercise of the course. Everything is placed with twenty cones, a piece of chalk and a handful of sponges: the yellow dots are cones, the orange line is the correct trajectory. First, the general site plan and base areas, then emergency maneuvers and road scenarios, collected from Bikeability templates, American bike—rodeo clinics and "Safe Wheel" figures. Sponges are placed on everything that has to be run over with a wheel — hitting is safe.

cone The trajectory auxiliary line braking zone typical error chalk marking The accuracy zone obstacle · sponge participant coach
A · acceleration, deceleration, stop linecorridor 33 m · 5 conesB · circle Ø 15 m8 conesC · the eight8 m · 2 conesD · slalom, 5 m step5 conesE · track standat the curb or slope50 m30 m
General plan: five zones on one site This is how the standard parking 50x30 m is marked. The zones are placed once at the beginning of the lesson and are not rearranged — the group is divided into two waves and walks in a circle A → B → C → D, while the pairs take turns working the track stand in zone E. The acceleration corridor is always oriented so that braking goes away from the exit and people. Total: 20 cones
startgate 30 mstop ±20 cmFasten your foot here
One-leg start and stop Driving between the gates, braking from the red segment, the front wheel stops in the yellow zone. The foot is quilted before stopping, not after. Lesson 1. You need: 3 cones + a chalk line
chalk line or asphalt seamtolerance: tire width30 mlooking 15-20 m ahead
Line There is an access corridor between the two dotted lines. First with two hands, then with one, then with a backward glance. It is cheapest to mark along the asphalt seam. Classes 1 and 2. You need: 2 cones
15 mthe external pedal is at the bottomnarrowing to 10 m
Circle Ø 15 m Eight cones around the circumference. Every five laps, the inner row shifts — the radius drops to 10 m, the slope increases. The direction is changed every two minutes, otherwise only one side is developed. Lesson 5. You need: 8 cones
8 mtilt changeafter 4 laps — 6 m
The Eight Two cones 8 m wide, each circle they move half a meter closer (the dotted line is the target trajectory). The guideline of American clinics is to put a figure eight in one parking space. Classes 1 and 5. You need: 2 cones
1 · Cut the cornerR ≈ 6 mThe apex is immediate, the arc is tightWe need a slope of ≈ 39°There is no reserve: slowed down, sand,Wet asphalt — blown out2 · Outside → Inside → OutsideR ≈ 15 mSlowing downThe same road, the arc is three times as longThe tilt angle is ≈ 18°There is a large stock on the dry,And the exit is already visible from the apex.3 · Incline at 25 km/hThe wet limit is 22°dry limit 40°18° — wide arc39° — if you cut it offgreen zone — there is a reserve on the wet
90° rotation: why is the trajectory exactly like this The same corner of the playground, two lines. On the left is how a novice rides: he walks into the middle of the lane and immediately presses himself against the inner edge, so he enters an arc with a radius of about six meters. On the right is the training trajectory: entering along the outer edge, touching the inner one already around the corner, opening outwards — the same road, but the radius is three times larger. The third panel shows the price of this difference: at 25 km/h, a tight arc requires an inclination of about 39°, a gentle one requires about 18°, while the grip limit on dry asphalt is about 40°, and on wet it is half as low. Lesson 5. You need: 3 cones
5 msuddendetourA look at the 2 cones ahead
Slalom and detour Four cones after 5 m, followed by an obstacle — the coach calls the detour side at the last moment. It puts counter-steering and the habit of looking ahead. Lesson 5. You need: 4 cones + an obstacle
braking lineThe area is 50 cmcorridor 1.5 macceleration of 20 m
Braking corridor It's also a corridor for racing the slowest — one marking for two opposing skills. The braking distance is measured by marking every meter. Classes 1 and 4. You need: 5 cones + chalk
+2 stars-2 starsfrom front to bottomfront upHold the cadence85-95 rpm
Gear Square Each corner has its own switch command, and the cadence should not fall. The coach stands in the center and hears the crunch of the chain better than he sees the mistake. Lesson 3. You need: 4 cones
20 → 8 mFoot on the ground — out
The Shrinking circle The game "feet up": every minute the cones are rearranged to the inner contour, the circle shrinks from 20 to 8 m. The last one who did not put his foot wins. Lesson 1. You need: 8 cones
Return to the tailThe head goes to the leftThe distance is 1 mwind
Rotation in the column The lead one works for 30 seconds, moves to the windy side, passes the column and gets up last. It is practiced on the site in a circle before going out on the road. Lesson 6. Need: chalk (strip borders)
20 m runningthe starting lineThe bikes are lyingthe circle after clicking in
Start of Le Mans The bikes are 20 m away from the line, each marked with a cone. The point is not running: you have to click on the pulse and in a hurry, just like it happens at a traffic light in a real group. Classes 1 and 3. You need: 1 cone per participant
8 mEveryone is following the trail of the front onecutting is an errorThe distance is 2 m
Snake the whole peloton The column passes through the snake entirely without stretching: each repeats the trajectory of the front one and holds 2 m, the speed is constant — it is impossible to brake in an arc. I cut a corner and drove my own line — the column behind me is crumbling. Lesson 6. Need: 4 cones after 8 m
a look back — name the numberTrainer: fingersat the entrance, give way to the flowoval 30 × 12 m · 12 cones along the contour · corridor 2 m
Oval with a corridor: a look back with a check Bikeability format: the group continuously rides around the oval, one at a time they go to the central corridor — there is a glance over their shoulder and shout how many fingers the coach shows. Next is the "look → signal → maneuver" bundle. No one is standing in line, priority is given to those traveling on the oval. Lesson 2. You need: 16 cones + chalk
Coach: fingers or a "machine"redevelopment area · 8 m"busy" — staygaze → gesture ≥2 s → displacement in 3-4 m20 m
Realignment with gaze control Two stripes per meter. In the lane zone, a glance over your shoulder (the coach shows his fingers or the "car" card from behind), a two—second gesture, and a smooth shift. With a "car," the correct answer is to stay in the lane. The dimensions are the shape of a "Safe Wheel", expanded to fit a highway. Lesson 2, repeat at 6. You need: 4 cones + chalk
The coach is on the side of the corridorThe team at the last momentStop: pelvis backobstacledetour — back to the axis12-15 m
Stop or detour There is an obstacle on the centerline — a box or sponges, and the coach is standing on the side from the corridor and at the last moment either commands "stop" or shows the side of the detour: it is not known in advance what maneuver to do. No one ever gets in the line of traffic. Braking with the pelvis behind the saddle, the stop point is marked with chalk at the ruler; detour — close and immediately back on the axle. The "stop only" option is lesson 4; with a random choice of maneuver, lesson 5, after counter—steering. You need: 4 cones + obstacle + chalk
Acceleration 10 m · target 18-22 km/hLooking ahead, not at the spongeSteering wheel flick: there and right backThe corridor is 0.6 m3 mDotted line: the hull is going straight
Rock Dodge: Steering wheel detour A narrow chalk corridor prohibits detouring by the hull: only the front wheel circles the sponge — a short jerk of the steering wheel to the side and immediately back, the trajectory of the hull does not change. This is exactly how they dodge a stone on the road without swerving under a car. It is set at 12-15 km / h and then accelerates to 18-22: the lower the speed, the more steering is needed to circle the sponge, the higher — the shorter the jerk should be. Lesson 5. You need: 2 cones + 5 sponges + chalk
"hood" 4.5 × 1.8 msolution point · for 4-5 mpushing the steering wheel to the left —We're going to the rightarc R 3 mdo not touch the brakeswide arc — in the "hood"The entrance is 12-15 km/h
Instant turn from the "hood" The car turned right across—it was too late to brake. The rule is the same and does not depend on where the danger is: a short push of the steering wheel to the side, the opposite of care — going to the right means pushing the steering wheel to the left. The bike falls to the right, then an arc without brakes, a glance at the exit gate. The radius is adjusted to the speed: at 12-15 km / h it is 3 m, at 18 km / h the arc is marked not more than 4.5 m, otherwise the slope goes to the limit of adhesion. The most common scenario of a highway traffic accident in the city. Lesson 5, after the basic three-point turn. You need: 4 cones + chalk
2.5 m2.0 m1,51,0a clean step of 1.5 m = "ready for the road"17.5 m
Graduated slalom 10 cones The step decreases: 2.5 m passes all, 2.0 is the majority, a clean 1.5 m is the threshold "ready for the road", a meter is a challenge. The personal minimum step is chalked down and compared in the last lesson; the threshold of 1.5 m is the standard of admission to the exit exam. Lesson 5; with one hand — lessons 2 and 6. You need: 10 cones
R 4 mR 4.75 mcorridor 75 cmthe inner arc —The chalk is solidcrossbar in the center: tilt change + look
Overall eight Unlike the free figure of eight, the radius is set by a 75 cm corridor on both sides: the arc must be held, and at the point of contact of the rings there is a crossbar with a change of inclination and a shift of gaze to the second arc. The dimensions of the "Safe Wheel" figure, increased by one and a half times for the highway. Lesson 5, warm-up before the "duel of eight". You need: 16 cones + chalk
The perimeter is 40 × 20 mIn one — back firstclearance 1.2 mAt two
One — two The pair formation in front of the "neck" is rebuilt into a single one and back. The Bikeability rule is: the rear one is the first to change lanes — the second number looks over his shoulder and goes behind his first, rather than speeding forward. The most frequent maneuver of a club group ride. Lesson 6, basic version in pairs — from lesson 3. You need: 6 cones
windLedge: half a wheel back, up to 1 m sidewaysYou can't cross the line — "ditch"rotation: the spent goes to the wind and rolls into the tailstraight 50 m · "edge of the road" in chalk
Echelon with a crosswind In a crosswind, they hide not behind the wheel, but by a ledge from the side-from behind at 45°: the head one goes to the windward edge, each next one goes downwind and back. The chalky "edge of the road" shows the main thing: the train is at an end, and the latecomer gets a "ditch" — riding in a wheel without shelter. The rotation is being done Into the wind: the spent one shifts to the windward side and rolls back along it, leaving the sheltered side to those who go forward. Geometry is set even in calm weather: the "wind" is assigned by the coach. Lesson 6. You need: chalk (the edge of the road and the reference diagonal)
STOPSTOP"the car"The right one is a small arcThe left one is in a large arc, without cutting offmain roadstop line for 1 m · the wheel does not crossScan: left — right — leftstarting from the pedal "at 2 o'clock"roads 3 m · beams 12 m · cross 27 × 27 m
Crazy Crossroads The final bike-rodeo station: four streams travel simultaneously. Full stop to the stop line (or track stand), scan left - right - left, gesture, start from the pedal "at 2 o'clock", right turn in a small arc, left — big, without cutting off the oncoming lane. The coach adds a "cardboard car" on the main road and a pedestrian. Everything that was set for five classes is checked here. Lesson 6 and exit exam. You need: 4 cones + 2 signs + chalk

Why do the turns take place "outside → inside → outside"

  • The angle is the same, the radii are different. The road turns 90° — but which radius you drive through this corner depends only on how you use the width of the lane. If you enter along the outer edge, touch the inner one in the middle and exit again to the outer one, an arc of about three times the radius fits into the same corner: on a six-meter strip it is about 15 m instead of 5-6 m.
  • The radius is the slope. The slope in a steady turn is calculated as tg α = v² / (g · R): the larger the radius, the less you need to put the bike. At 25 km/h, a shallow arc requires about 18°, and a sheared arc requires about 39°. The adhesion limit of good road tires on dry asphalt is about 40 °, on wet it is half as much, 20-25 °. That is, in the dry, a wide trajectory goes with a large margin, and a cut—off one goes close to the limit. In the rain, neither of them has any more reserves.: 18° is about 80% of the wet grip, so a decrease in speed is necessarily added to the correct trajectory, the same minus one third of the slope from the "Rain Start" protocol. The right line does not cancel out the wet asphalt, it only makes it possible to drive slower without feeling that you "don't fit in."
  • Bias is the price of error. Everything that you haven't spent on the slope remains a reserve for the unexpected: sand in the arc, a pit, an oncoming car, the need to slow down. If the slope is already at its maximum, any of these surprises ends with a wheel failure — there is nothing left to brake and turn over.
  • Why is the apex late? The apex is the point of maximum convergence with the inner edge. Place it in the middle of the arc, and you will drive the second half of the turn still tilted, leaving for the outer edge exactly where it ends. Move it further around the corner, and you get two wins: the exit is already visible from this point, that is, the speed is chosen in fact, not at random; and after it, the arc opens — the bike straightens out, and you can pedal on the straightened one.
  • The early apex is a mirror error. By cutting to the inner edge at the entrance, you condemn yourself to turning at the end of the arc: where the slope is already maximum, but the speed is still there. There is nothing to turn around, and you are carried out beyond the outer edge. On the playground it's a downed cone, on the road it's an oncoming lane or shoulder.
  • What follows from this in practice. All braking is done before entering the arc, and the brakes are released in the arc itself. The gaze shifts to the exit before the apex. If the exit is not visible, the turn is considered closed, and the speed is reduced by another 20%.
Protocols

Algorithms: what to do when

Eight situations in which it's too late to think — the sequence must be learned in advance, just like pilots. In each card: the steps themselves, a typical beginner's failure, and how the situation is modeled on the court. Sources are CyclingSavvy, League of American Cyclists, Sheldon Brown, and club memos; in class, the algorithm is first called out loud, then worked out.

Emergency braking

There is an obstacle in your lane, you need to stop immediately and at a minimum distance.

  1. We begin to slow down immediately, from the position in which the hands are from the upper grip and the shifters too.
  2. Simultaneously with the first effort: pedals horizontally, pelvis back behind the saddle, hands at point-blank range.
  3. Hands in drops — if you have time: this way, the effort is dosed more accurately.
  4. Both brakes, the front one progressively stronger — up to 70/30.
  5. Rear brake = limit: slightly release the front, not the rear.
  6. The steering wheel is strictly straight — no braking in the turn.
  7. To unbutton at the last moment before stopping.

Where does the novice failIt brakes only with the rear one "so as not to fly over" — the path is several times longer and the slide; when the rear one is sliding, the rear one releases instead of the front one.

Working out on the siteA corridor with a chalk ruler 0.5 m away: the signal is at an unpredictable point, the stop point is marked with initials in chalk. Standard: from 20 km/ h — no more than 6 m from the signal, without skidding, three out of three.

Touching the wheel in front of you

The front wheel has touched or is rubbing against the rear wheel of the person in front.

  1. Do not brake or pull the steering wheel away from someone else's wheel.
  2. A short steering impulse in the direction of contact, shoulder and weight in the same direction.
  3. Push off the wheel — the bike has stabilized.
  4. Smoothly exit the contact back and sideways.
  5. Restore the distance, voice "order".
  6. Prevention: do not hang in the overlap area, look through the rider.

Where does the novice failThe instinctive steering wheel from the wheel is an instantaneous fall through the front wheel; the grip of the brakes at the moment of contact is a peck into someone else's rear.

Working out on the siteStep 0 — static: the coach clamps the front wheel with his knees, the student pushes the steering wheel 10 times towards the contact. Step 1 — pairs on grass at 10 km/h: deliberate overlap and light touch. Five out of five without a foot on the ground.

Traffic light on contacts

There's a traffic light, a stop line, or an intersection ahead, possibly a full stop.

  1. For 50-70 m, the decision is: I'm going or I'm getting up.
  2. Reset the rear 2-3 gears before starting.
  3. Slow down smoothly with two, look at the stop line.
  4. For 2-3 m, you can fasten the "urban" leg — always the same one.
  5. Stop to the line, pedal up — "for 2 hours".
  6. Green: push through, stand up, snap in afterwards, look ahead.
  7. I dialed the cadence to return the working transmission.

Where does the novice failQuilting at the last second or after a complete stop is a classic fall on the spot; a forgotten heavy gear is a rollercoaster start.

Working out on the siteA corridor with a 50 cm stop zone and a "transfer" line for 20 m; a "traffic light" coach changes the signal with a flask at the last moment. Five in a row: the leg was buckled in 2 m and earlier, the start in 4 s, standing up without looking down.

A closed turn, an unfamiliar descent

The entrance to the turn, the exit from which is not visible.

  1. The exit is not visible — minus another 20% of the "comfortable" speed.
  2. All the braking before entering, then the fingers off the handles.
  3. The external pedal is down, the pressure is in it, the hands are in the drops.
  4. A look through the turn; the entrance is wide, the apex is late — by 2/3 of the arc.
  5. Is it closing harder? Straighten the bike for a split second, brake briefly, and lay it down again.
  6. The bike straightened up and pedaled.

Where does the novice failEarly apex: cut off at the beginning of the arc and "fell out" at the exit — this is an oncoming lane on the road; the front brake is tilted — the wheel is demolished.

Working out on the siteA 90° turn from the cones, the exit is blocked by a "wall" of participants — the trajectory from the entrance is not readable. Chalk the line "the end of inhibition" and the cross of the late apex. Five passes without brakes after the line.

The pit ahead: the decision tree

An obstacle on the line of movement of 10-20 m: a pit, a stone, glass, a grid.

  1. Do you have two seconds and a side seat?
  2. Yes — a smooth line change in advance, a "pit!" voice and a downward gesture.
  3. There is no place, the obstacle is compact — rock dodge: the steering wheel flick back and forth, the body is straight.
  4. In full width — brake to the edge, release at the edge, stand up, unload the front, rear on soft legs.
  5. In a group, a sharp maneuver and a jump are the last reserve: the voice always comes first, otherwise the pit "gets" to the back.

Where does the novice failTarget fixation: looks into a hole and drives straight into it; a sweeping detour with an exit from his line — in real life under a car or into a neighbor.

Working out on the siteThree lanes of 20 m each: dodge only (chalk circle in a narrow corridor), crossing only (full—width rectangle), choice - the coach puts a canteen for 8 m. Four out of five on each.

Rails and longitudinal joints

Rails, asphalt joints, or tram tracks at an acute angle to the course.

  1. Is the angle less than 45°? Step out in a smooth arc to 90° in advance — there is a gesture and voice in the group before the maneuver.
  2. Release the brakes to the rails.
  3. Pedals horizontally, stand up, elbows and knees bent.
  4. Pull the steering wheel in front of the rail to unload the front wheel.
  5. There is nothing on the rails themselves: do not brake, do not steer, do not twist.
  6. It's wet and there's nowhere to straighten the corner — dismount: It's a protocol, not a disgrace.

Where does the novice failCrosses "as I rode" — a narrow tire gets into the groove; a turn of the steering wheel or brake directly on the rail; full weight in the saddle — a breakdown of the chamber.

Working out on the siteTwo chalk "rails" at 30 ° to the course, the supply corridor of cones prevents cutting; cross "pull" for half a meter. Five passes with an angle of 70° and above, brakes released in advance.

The beginning of rain

The first drops of rain during the trip.

  1. The first 10-15 minutes are the most slippery: downhill speed, distance in a group of × 2.
  2. The braking distance is double: earlier and softer; rim brakes should be "dried" by pressing a couple of seconds before braking.
  3. Turns: the tilt is a third less, the bike is more vertical, body inwards; all braking is up to the arc.
  4. Markings, hatches, rails, leaves, paving stones = ice: straight, without brakes or pedaling.
  5. A puddle is a pit of unknown depth: to avoid or follow someone else's trail.
  6. Turn on the lights, duplicate the gestures with your voice.

Where does the novice failAdjusts only the speed, and the slope in turns remains "dry"; forgets to dry the rims — a second of empty running at the right moment.

Working out on the siteThe same corridor measures the braking distance, but the strip is watered with water from flasks: everyone measures their path dry and wet, both numbers are written in chalk. The checklist is called by heart at the command "rain!".

A puncture in the group

A puncture or breakdown on the move in a column — you or a neighbor.

  1. Do not brake abruptly: the wheel is "soft", steer smoothly.
  2. The voice is "puncture!" and the hand is up.
  3. Hold the line, fade out smoothly.
  4. To move to the curb only when the back is clear — the last one shouts "clear!".
  5. Group: the head gradually reduces the tempo, detours from the left with the voice "left".
  6. The stop is compactly ahead on the side of the road; one or two people go to help.

Where does the novice failThe grip of the brakes at the word "puncture" is a blockage from behind; a silent departure sideways through the ranks; a stop right in the column.

Working out on the siteA column of 6-8 people around the perimeter, the coach suddenly "assigns" a puncture by touching his shoulder. Three sudden punctures without skidding and without breaking the column; everyone worked out both roles.

Pinning

Games

Each closes a specific exercise. Classes are not entertainment instead of technique, but a way to bring it to automatism under pressure: with the audience, for a while, and at the risk of losing. They are assigned at the end of the lesson, when the skill has already been shown.

Race to the slowest

The corridor is 20 m wide and 1.5 m wide. The winner is the one who gets there last, without ever touching the ground or leaving the line. Races in twos.

Lesson 1 · Balance, track stand

Legs up

A circle with a diameter of 20 m, everyone rides inside. If you touch the ground with your foot or go out of the circle, you're eliminated. The circle shrinks every minute.

Lesson 1 · Control at low speed

Collecting flasks

On the move, lift the flask from the assistant's hands, drive a circle, and return it to the holder. The penalty is 5 seconds for looking down, 10 seconds for stopping.

Lesson 2 · Drinking with one hand

Damaged phone

The column rides in a circle, the coach silently gestures to the last one. The gesture goes forward to the head, who performs the maneuver.

Lesson 2 · Gestures, looking back

Guess the transmission

The coach calls the profile: "tyagun 4%", "headwind", "descent". The player sets the gear in 3 seconds and explains the choice. Chain crunch is a minus point.

Lesson 3 · Switching

Stop line

Acceleration and deceleration in the 50 cm zone. Hit — 3 points, flight — 0, short flight — 1. The approach speed increases each round by 5 km/h.

Lesson 4 · Metered braking

Duel on the eight

Two people ride a figure of eight towards each other, the cones move inwards each circle. The loser is the one who knocked down the cone first or put his foot down.

Lesson 5 · Small-radius turns

Le Mans

The bikes are 20 m away, all standing on the line. On command, run, lift, snap, drive a circle. It teaches you how to start in a hurry technically correctly.

Classes 1 and 3 · Start with contacts

Relay race in column

The teams are three people each, the circle goes only in formation. A gap of more than two meters is a penalty circle. The time of the last one is counted, not the first one.

Lesson 6 · distance, rotation
Short format

Modules for 15 minutes

The same skills, cut into a regular group ride: a block before the start, in the parking lot, or on any flat area along the route. One module per trip, in a circle, and in two months of weekly rides, the group goes through the entire course without setting aside individual days.

The Eight

15 minutes

Two cones of 8 m, a figure of eight in both directions, the radius is compressed. Warms up the neck, arms and attention better than any circles.

Blind clicking

8 min.

Twenty clicks of each foot at the curb, looking ahead. A mandatory module for everyone who switched to contacts this season.

A flask in a circle

10 minutes

Everyone rides in a circle and drinks on command, then passes the flask to a neighbor on the move. You can immediately see who else is afraid to let go of the steering wheel.

Six clicks

12 min.

A circle, with a "heavier/lighter" team in each quarter. Switch without knocking down the cadence and without crunching. You can't look at the tape.

Stop at the whistle

10 minutes

Free riding, an emergency stop at the whistle. The coach calls out who braked only in the back.

Slalom two cones ahead

12 min.

Cones after 5 m. There is only one condition: look at least two cones ahead. It makes it a habit to look at the exit, not under the wheel.

Track Stand minute

8 min.

Everyone stands at the curb and tries to hold on. The personal best is recorded and compared with the last time.

Look around and name it

10 minutes

Couples: one is driving, the other is pointing fingers from behind. They change every 2 minutes. Errors and wiggles are considered.

A cramped column

15 minutes

A column with shortening of the distance and rotation of the head every 30 seconds. The best warm-up before the group departure.

The checklist

What counts as "able"

The checklist for the participant is not about mileage or watts, but about control. It is marked by the coach in the classroom, and again — on the field-by the exam. Six out of nine — you can ride in a group; nine — you can lead a group.

Pedals Clicking on the second press without looking down
Stop-start 10 stops with one foot, start without looking at the pedal
Line 30 m in a straight line with one hand, deflection with a tire
The flask He took it out, drank it, returned it — without looking, without swerving
A look back Three looks in a row, all the answers are correct
Transmission Lifting without chain crunching, cadence not lower than 60
Braking distance Its own figure in meters, repeatable ± 1 m
The Arc Turn 90° on three points without braking inside
Wheel 5 minutes at a meter distance without an accordion

What not to do to a coach

  • Do not give more than one correction per approach — the second one erases the first one.
  • Do not analyze the error in front of the whole group, if the person is already scared.
  • Do not set turns and descents before braking.
  • Do not transfer the exercise to the road until it is completed three times in a row on the playground.
  • Do not compare the participants with each other — only with their last attempt.
Sources

What is taken from other programs

The course was not invented from scratch: the structure and most of the exercises are adaptations of how technical training is provided in British and American club schools, plus the exact dimensions of the figures from the Russian "Safe Wheel".

SourceTheir approachWhat's up to date
British CyclingA separate foundation skills line: bike control, gear selection, braking, turns, ascents and descents, group riding. Sessions are held on a closed ring with tight turns.The list of six topics and their order. Their thesis is that the result is more often based on technique rather than physics, which is why technical school is separate from volume training.
Coach Levi · parking-lot drillsClinics in a regular parking lot: slalom, figure eight, lifting bottles off the asphalt, light shoulder contact in pairs, following the leader.The "everything is done at 50x30 m" format, shoulder pushes in lesson 6 and games with collecting flasks.
Pactimo · 5 essential drillsThe figure of eight is located within the boundaries of one parking space, the external pedal is at the bottom, looking at the exit from the turn, and not under the wheel.The criterion of "squeeze the figure of eight to the size of a parking space" and the wording about the look in lesson 5.
PezCycling · Drill That SkillA clinic is like a sequence of short drills with a measurable result, rather than a lecture with a demonstration.The structure of the exercise card: the "mastered if" criterion in meters and repetitions for each drill.
Canyon · Sheldon Brown70-80% of the deceleration is given by the front brake; the weight goes back; braking is practiced in advance, and not remembered at the moment of danger.Lesson 4 in its entirety, including measuring personal braking distance and repeating in the wet.
Bikeability · Activity TemplatesNational standard lesson patterns: an oval with a corridor, "stop or detour", the rule "when changing lanes, the rear goes first", the group is always on the move — without queues.Oval and "stop or detour" schemes, one—to-two rearrangement, the principle of "looking back = extracting information" (to name the number of fingers).
CyclingSavvy · League of American BicyclistsCanonical emergency maneuvers with step-by-step protocols: quick stop, instant turn, rock dodge and dodge a series of obstacles.The "Algorithms" block is almost entirely rock-dodge and instantaneous rotation schemes from the "hood".
Bike-rodeo guidesRodeo stations with exact dimensions in feet: rock dodge in a 2-foot hallway, "crazy intersection" with four streams.The markings of both stations (feet converted to meters) and the idea of sponges instead of cones on everything they run over.
The "Safe wheel"Russian figure driving competition with standardized figure sizes: perestroika, figure eight-corridor, snake, circle.The rebuilding schemes and the overall eight — the dimensions are adapted one and a half times for the highway.
Cycling Scotland · Cycling GamesA collection of game exercises; slalom with decreasing steps and a clear scale: 2.5 m is everything, 1.5 m is an indicator of confidence on the road.Graded slalom; 1.5 m threshold as the standard of admission to the exit exam.
GCNShort analysis of one technique per video is the largest open video database on the highway.Homework between classes: one video for each topic, all embedded above.

Filming instead of explanations

  • There are few profile accounts specifically about highway technology in social networks: the niche is occupied by strength training, nutrition and travel. It is more useful to subscribe the group to short GCN formats.
  • Another thing is more practical: to take pictures of the participants on the site on the phone and disassemble the shooting immediately on the spot. A person who sees his entrance to the turn from the side corrects himself in one attempt.
  • This is also where the club's content comes from: "before/after" for one skill is the most watchable format for recruiting to the next group.
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