XCOUNTRY MOUNTAIN BIKING

The focus is on Xcountry Mountain Biking which provides a great workout and build both strength and endurance.

Weekly rides are broken out into groups based on fitness and skill level.

All registrants must have attended a 101 MTB Women's Workshop unless you have participated in a prior Gals n' Gears session in a prior year or are a skilled MTB rider.

GALS n GEARS

WAPITI LADIES MOUNTAIN BIKING

DATES and TIMES

Weekly Trail Rides:

Beginner Mondays ~ 6:30pm - 7:15pm

May 29 through June 19, 2023

Intermediate Mondays ~ 7:30pm -8:30pm

May 1 through June 19, 2023

TRAIL RIDE FEES

Gals n' Gears Weekly Trail Ride s .....$75 - $115

Must take or have completed a MTB workshop (or prior Gals n' Gears Program)

Wapiti Nordic Summer Membership (if needed) ..... $52

(must be a Wapiti Nordic Ski Club Annual or Summer Member)

Alberta Biking Association Fee (insurance) ..... $45

WORKSHOP FEES & DATES

101 MTB Women's Workshop (Recommended for new Gals n' Gears) ..... $75

Dates available :

May 27 ~ 10am - noon

All levels welcome however you must know how to ride a bike!

You will need a reliable mountain style bike and helmets are mandatory!

We ride light rain or shine!

WORKSHOP DESCRIPTIONS

101 MTB Women's Workshop - Skills: Green & Fitness 1-2 and up

Balance and bike positioning ..... Gearing ..... Intro to Hills (safe dismount, body position reading terrain) ..... Braking ..... General bike part identification ..... General bike fit & common maintenance ..... Clothing, hydration & nutrition

201 MTB Women's Workshop - Skill: Green/Blue & Fitness: 2 and up

Jumping logs, roots & other obstacles ..... Bridges and wood structures ..... Steeper descents and ascents ..... Picking your line

301 MTB Women's Workshop - Skill: Blue & Fitness: 3 and up

Large obstacles ... Rock gardens ... Drops ... Steep descents and ascents

SKILL AND FITNESS

SKILLS

1. GREEN ~ Beginner without experience ~ you have primarily rode on paved urban trails maybe even on occasion, tried a dirt/gravel trail.
2. GREEN/BLUE ~ Beginner with experience ~ you have started riding some single track trails. You ride with control but are seeking knowledge to be more efficient in climbing/descending, shifting, braking, and cornering.
3. BLUE ~ Intermediate ~ you are a capable rider with a fair amount of time and experience on a mountain bike. You likely did a course(s). You climb an descent with control on moderate single track and are comfortable rolling over small obstacles. Some sections are too challenging and you play it safe by dismounting but are looking to tackle these challenging sections.
4. BLUE/BLACK ~ Strong Intermediate ~ you have taken lessons and can ride most trails with confidence (at least you portray it on the outside). You are familiar and at ease on a variety of terrain including roots, rocks, logs, steep, and technical sections. You still want to learn Wheelies, Jumps, Drops, Speed, and Steeper Terrain.
5. BLACK ~ Advanced ~ please call us ... we could use more instructors like you!

FITNESS 1 Your work and lifestyle requires little movement or activity ~ You can ride up to half an hour on more flat terrain

FITNESS 2 You ride a couple times a week for 30-60 minutes ~ You can handle easy climbs

FITNESS 3 Your exercise includes other activities and/or strengthening/yoga ! You can handle moderate climbs ~ You strive to maintain a year round fitness routine

FITNESS 4 You are capable of exercising/riding a couple of days in a row for 30-60 minutes ~ You can confidently climbs ~ Your exercise regularly includes a combination of endurance and strength training

FITNESS 5 You ride/exercise most days of the week ~ you can handle long steep climbs ~ 6 hours of strength & endurance exercise a week

BIKE SWAP

Date and time - TBD

Contacts: Lori at Lbrough@telus.net or Shannon at smslack@hotmail.com