Content: Introduction and Overview (15 minutes) Welcome and Introduction: Meet the instructor and other participants. Overview of workshop objectives and schedule. Cycling Basics: Quick review of essential cycling terminology and concepts. Bike Setup and Maintenance (45 minutes) Bike Fit: Understanding the importance of bike fit and how to adjust your bike for comfort and efficiency. Basic Maintenance: How to perform essential bike checks and maintenance tasks, including: Tire Pressure: How to check and adjust. Brake Adjustment: Ensuring proper brake function. Gear Shifting: Basic adjustments and troubleshooting. Cleaning and Lubrication: Tips for keeping your bike clean and well-lubricated. Cycling Techniques and Safety (45 minutes) Riding Techniques: Improving your cycling efficiency with techniques such as proper pedaling, body positioning, and cornering. Safety Tips: Essential safety practices, including: Proper Gear: Helmets, lights, and reflective clothing. Road Safety: Navigating traffic and riding in different weather conditions. Emergency Procedures: Basic first aid and handling common issues like flat tires. Fitness and Training (30 minutes) Cycling Fitness: Understanding how cycling fits into overall fitness and how to improve endurance and strength. Training Plans: Basic training plans for different cycling goals (e.g., improving speed, distance, or climbing ability). Warm-Up and Cool-Down: Importance of warming up before rides and cooling down afterward. Group Ride and Application (60 minutes) Group Ride: Apply what you’ve learned in a supervised group ride, practicing bike handling skills, techniques, and safety practices. Real-Time Feedback: Instructor provides feedback and tips during the ride. Q&A and Wrap-Up (30 minutes) Questions and Answers: Open session for participants to ask questions and discuss specific cycling challenges or interests. Recap and Resources: Summary of key takeaways and additional resources for further learning.