Looking for an opportunity to network within the women’s cycling community? Looking to meet women like yourself who love to ride in West County and are looking to learn more about themselves, their sport and their bikes? We have just what you are searching for, a Women’s Only Cycling Retreat to be held in West Sonoma County on the weekend of November 6th and 7th. Team Speed Queen’s Giana Roberge will be leading the retreat along with mountain and cyclo-cross pro Rob Dillion; Mariko Fisher and Kevin Buchholz, owners of Echelon Cycle and Multi-Sport; and Dave Townsend, PT and owner of Santa Rosa Physical Therapy.

The two days will be split into modules (some classroom style, some out on your bike) that offer various subjects. The great thing is that you choose what modules you want to attend. No need to sit through subjects that you already have nailed or have no interest in. You will be given LOTS of information along with hand outs to take home, samples where appropriate and coupons. Here are the modules that are currently planned:

Welcome: Agenda, Mission , Introduction to Facilitators

Bike Handling Skills 101: Safety on your bicycle, mounting, dismounting, riding in traffic, shifting, braking, handling in tricky situations, how to prevent a fall

Paceline 101: Learn to ride safely and properly in a group

Paceline Advanced: Learn fast pace-lining, riding in the wind, sitting on and sitting in

Break

Lunch/Round-table discussion: Nutrition and Hydration for the woman athlete, preparing for an event, what to eat and drink when . Samples will be made available along with handouts on women specific nutrition.

Flat Fixing - what you need and how to do it

Bike Maintenance care and washing

Outfitting your bike for Winter riding

What to wear and how to prevent sores of all sorts

Clothing selection for riding comfort for winter, spring and competition including tri clothing options

Cross and Mountain Biking Skills and Technique

Triathlon Transitions - techniques and tips

Climbing and Descending technique and tips - how to utilize your strengths and addressing your weaknesses

Lunch and Round-table Discussion: How to Train for a Specific Event

Taking a look at fit and how to make your current bike more useful and comfortable - how to adjust your fit to address an old injury or to assist in recovery from a current one

Make your bike Triathlon or TT ready - including fun facts about using aero bars, wheels, helmets, etc.

Stretching for Cyclists: lead by Dave Townsend of SRPT (Santa Rosa Physical Therapy)

Entering your first competition: Registration, waivers, a packing list for competition, what to wear, what to expect and much more

Each module will cost $30 or $180 for both days. A wonderful, nutritious lunch will be offered for $15 during which time there will be a round-table discussion each day. If you sign up for both days, your fee of $180 will include lunch both Saturday and Sunday.

The weekend will take place on the grounds of the Osmosis Day Spa in beautiful Freestone. Many of the modules offered will be spent on your bike riding the beautiful roads in the area. Others will be held in tents on their grounds so come prepared if the day is cool. Osmosis will be providing generous discounts for the weekend for participants on their massages, baths and facials. We need to have some pampering too!

We will also have vendors who support women's cycling there so you can preview winter clothing and accessory lines and learn more about equipment designed and built for women.

Throughout the weekend, Dave Townsend of SRPT will be available for consultation on injury rehab and treatment while still riding your bike. We will have a sign up sheet for individual appointments with Dave, or join him on Sunday during the “Stretching for Cyclists” Module, or the “Equipment” Module.

You can register at Echelon Cycle and Multi Sport or just click here. In order to make appropriate arrangements and commitments, registration will close on November 2nd. Have more questions? No problems. Just send us an email by clicking here.