4 GROUP RIDES ON A SATURDAY AND 1 ON A SUNDAY

• 3 different levels of ride leave the Linlithgow Leisure Centre at 9.00am on a Saturday: A cafe ride, a club run and a hard group ride.

• A' club run' also leaves the East Calder Sports Centre at (8.30 Winter) (8.00 Summer)

DEVELOPMENT RIDE

•On the first Saturday of the month we also run a Development Ride (See below)

GET IN CONTACT

We'd like it if you got in contact before you come on a ride so we can make sure there'll be other riders out. Likewise, if you have any questions about our rides please email Neil Greer at:

clubruns[AT]westlothianclarion.co.uk

PRE RIDE

• All riders are responsible for ensuring their bikes are roadworthy and, in the Winter, fitted with mudguards.

• All riders are responsible for familiarising themselves with the published route in advance of the ride.

• Riders should not underestimate the level of fitness required for each of the ride speeds.

• All riders should adhere to the published average speed for each group

• Depending on the terrain and weather conditions, the speeds may vary slightly so individual groups are responsible for agreeing amongst themselves how to ride on the day.

• Riders participating for the first time in a run should introduce themselves as such and be welcomed by the group.

GROUP RIDING SKILLS

• All members are asked to participate in a club run coaching session so that the club's group riding technique can be communicated to the membership.

RIDES STRUCTURE

• The club will now offer four rides on a Saturday. Three will leave from the Linlithgow Leisure Centre (LLC) and one from the East Calder Sports Centre (ECSC)

On a Sunday the club offers one club run starting from Linlithgow

YOUR SAFETY

Remember, you are responsible for your safety, individuals take part in any group activities at their own risk.West Lothian Clarion and its club members accept no responsibility for the safety of anyone participating in group rides and runs, and no liability in the event of an accident.

We strongly encourage club members to take advantage of the Clarion's reduced cost CTC 3rd party insurance or make similar insurance arrangements, for example via British Cycling

MAKE SURE YOU CYCLE APPROPRIATELY FOR THE LEVEL OF RIDE YOU ARE ON AND READ ALL THE GUIDELINES BEFORE COMING OUT.

2. SATURDAY HARD GROUP TRAINING

START Promptly at 9.00am so arrive with plenty of time beforehand

CAFE STOP? No

MEET Linlithgow Leisure Centre.

AVERAGE SPEED 18mph but faster on a flatter route. As the ride progresses the group may split into two enabling faster riders to make progress

WHAT KIND OF RIDER ARE YOU?

• You are racing or riding faster sportives or simply want a hard training session where your abilities will be stretched.

• The pace is kept up over climbs and larger groups will rotate in a chain (through and off).

• Riders may need to navigate their own way home if they can't keep up.

3. SATURDAY CAFE RIDE

START Promptly at 9.00am so arrive with plenty of time beforehand

CAFE STOP? YES

MEET Linlithgow Leisure Centre.

AVERAGE SPEED 12mph over mixed terrain

CAFE STOP? Yes

WHAT KIND OF RIDER ARE YOU?

• You are riding regularly and have built up enough fitness to complete 30 miles in 2.5 hours over mixed terrain.

• These rides are not suitable to those new to cycling or occasional leisure cyclists. No one will get abandoned but riders can get dropped on climbs, if this happens the group will wait and regroup.

• If you find the pace too high please SPEAK UP so the speed can be slowed or the route altered to get you home safely

• Please do not underestimate the fitness required to ride in a a group at 12mph.

4. SUNDAY CLUB RUN

START Promptly at 9.00am so arrive with plenty of time beforehand

CAFE STOP? Maybe!

MEET At the Cross, Linlithgow

TYPE OF RIDE This ride will follow a 'CLUB RUN' format described above

average speed 15mph over mixed terrain

PARKING We encourage riders to ride to the start but there is ample parking in the town centre

CONTACT Neil Greer on clubruns@westlothianclarion.co.uk

DEVELOPMENT RIDE

When? First Saturday of the month

START Promptly at 9.00am so arrive with plenty of time beforehand

CAFE STOP? maybe!

MEET Linlithgow Leisure Centre.

AVERAGE SPEED 12mph over mixed terrain

WHAT KIND OF RIDER ARE YOU?

• You are probably fairly new to road cycling, but you are riding quite regularly and have built up enough fitness to complete 30 miles in 2.5 hours over mixed terrain.

• You may not have ridden in a group before, but are keen to understand and learn about what this involves