QUESTIONS & ANSWERS

Here you can find answers to some important questions you may have before starting a program.

“CLIPLESS” Pedals

A term used to refer to the clips and pedals that have replaced the earlier system of toe clips and straps. In a clipless pedal system, the pedal has a mechanism that locks it to a cleat screwed into the underside of the shoe.

All riders in every group must be comfortable riding with clipless pedals.

For this reason, our first lesson in the Intro to Riding group is learning this skill. Any rider who misses this lesson will be required to either join a workshop or book a private lesson before continuing on with the group workouts.

There are two main types of pedal and cleat combination you can choose from depending on your riding style and training goals: Shimano SPD & Shimano SPD-SL

Shimano SPD vs Shimano SPD-SL "clipless" pedals
Shimano SPD

  • great for commuting, gravel riding, mountain biking, recreational riders
  • can clip into both sides
  • easier (to learn how) to clip in and out, especially since you can choose a pedal with a wider base
  • easy to walk in the cleat is either recessed or the shoes have 
  • less contact with the shoe which reduces performance as less power is transferred to the pedal
  • may be less comfortable for longer distances (3+hours)
  • both negatives are also highly dependant on your shoe choice as well
  • or + 2 bolt cleats made of metal (heavy but durable and works well in muddy conditions)

Shimano SPD-SL

  • most common road bike cleat
  • has the most contact with the shoe which transfers more power to the pedal
  • SL stands for super light
  • difficult to walk in as the cleat is larger and makes first contact with the ground
  • single sided so it takes some people a bit longer to learn how to clip in
  • + 3 bolt cleats made of plastic (light but less durable and does not work well in mud)

Further information can be found here:

NCCP

National Coaching Certification Program provides standardized, inclusive, and safe sport education to coaches and coach developers across 65 sports. The organization has 3 coaching streams Community, Competition and Instruction. Kits Energy Coaches are Certified at the Community Level. Kristina, Head Coach, is certified at the Competition Level

Power

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Heart Rate

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Rate of Perceived Exertion

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Group Levels

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