This interactive workshop will be ideal for people who are new to adventure racing (but also those that have a nice few in the bag and want to improve) and wish to improve their performance with trail running and biking. The workshop will better your understanding and performance of the two disciplines; biking and trail running, and at the same time, have the opportunity to ask the expert some questions and share some laughs about past experiences on the roads and mountains!

SIGN UP BY EMAILING : [email protected]

ABOUT THE VENUE:
The Life Fit Studio is in upper Ballygarvan and has plenty of space for groups like this. There are some lovely cycle routes on our doorstep making this a perfect choice for such a workshop. We’re proud of our cosy coffee corner too. Look forward to regular breaks to chill out on the couch and meet fellow adventurers over coffee.

COST: 85 EURO PER PERSON (Lunch included)
CAPACITY: 8 PEOPLE
PARKING: FREE PARKING AVAILABLE ON THE GROUNDS OF THE CLINIC
AGENDA:

• 8:30 – 8:45am : Registration and greeting
• 9am : Group presentation on bike fit, bike safety check, posture on the bike and cycling technique
• 10am : Gathering and prepping bikes for cycle, including bike fitting on a light scale!
• 10:45am : Group ride (60-70mins) A relaxed and guided cycle with The Bike Fit Physio. This is a chance for you to practice what you have learned from the previous presentation. You will also get feedback on your cycling posture and an opportunity to ask for tips on bike handling or anything cycling related.

IMPORTANT: PLEASE BRING HIGH-VIS AND HELMET WITH YOU FOR THE CYCLE.
YOU SHOULD BE ABLE TO HOLD A 20KM/HR AVERAGE SPEED FOR THE ROUTE AND HOLD AN UP-TO-DATE CYCLING IRELAND MEMBERSHIP

• 12:15pm: Gather for lunch at the clinic. Lunch will be included in the price. 
• 1pm: Interactive talk on running and how to avoid common running injuries. This will include a running gait analysis on someone from the audience!
• 2pm: Gather and car share to Tracton Woods (15mins away) for a guided group trail running session. Again, another chance for you to practice what is preached! Lovely setting with some nice trails.
• 3:30pm back at the studio for debrief and goodbyes
• The workshop will be lead by myself, John Phelan
• Please note, due to the nature of the workshop including two outdoor sessions, the timing may not be kept to a tee, please give yourself extra time at the end of the day to allow for this.

FAQ

FAQs
Do I need to have entered an adventure race in the past in order to attend this workshop?
Not at all.  However please note this workshop is aimed at the intermediate athlete.  You should be confident in your ability to cycle in a group and run forest trails.
Should I bring my own bike to the workshop?
Yes, It is a requirement that you have your own bike and that you are confident in cycling it and able to maintain an average speed of at least 20km/hr
What are my transport/parking options for getting to and from the event?
Best to drive as public transport does not stop at our clinic. Free parking on site.
What should I bring with me to the event?
Your clothes that you cycle in, including your helmet and high-vis. You will also need clothes to wear when trail running (trail runners, spare leggings or shorts, few layers). Spare socks and change of shoes is a must. You can bring your lunch if you wish, otherwise lunch will be included.  (selection of soup and sambos)
How can I contact the organiser with any questions?
Email John at [email protected] or call 086-2451430
What if I do not want to go on the cycle?
You can use the facilities at the clinic.  There is plenty of space to stretch and move with a coffee corner for refreshments.
Will there be light refreshments available?
Coffee and biscuits will be readily available on the day!
What’s the refund policy?
Full refund once 48 hours notice is given.
Will there be a waiting list?
Yes, a waiting list will be set up. If the event has reached capacity, email [email protected] to be put on the waiting list.