Our training policy for outdoor cycling

träningspolicy klunga

This page may seem to be crazy to get through, but really it’s mostly clean and common sense. But because we are dependent on each other while cycling together, it is important that we all have the same view of how our training should be.

If we stick to these simple rules, our rounds will be more pleasant, but also significantly safer and less intrusive. So take a moment and read our training policy. It is for your safety.
This policy applies to all outdoor cycling in the club’s direction and is designed primarily for our distance training.


When cycling with the club, the following rules apply:

  • Approved bicycle helmet must be used
  • When cycling in a group time trial bars are not allowed
  • The bike must have a functioning braking system
  • When riding in the dark, lights and reflexes should be present

We also recommend that if you have a mobile phone it is programming a so-called ICE so that in case of an accident your relatives can be reached easily.

Doping and Drugs

Obviously, the club has zero tolerance in terms of doping.
During our training it is equally obvious that you are not affected by drugs in any form such as alcohol or drugs.


Every group has at least one leader. Always follow the instructions and instructions from them when attending club training.

speed Groups
At each club game we have different speed groups and it is the leader along with the group who is responsible for maintaining the right level for the group

We have the following speed ranges:
23-gruppen: 20-25 km/h
26-gruppen: 25-27 km/h
29-gruppen: ~ 29 km/h
The speeds refer to approximate average speed on the round

This is how we ride in a group
Two pairs

Unless otherwise stated by the leader, we cycle in so called two pairs. The principle for this is that we are two and two in width. This in order to take advantage of the lessons formed behind the leading cyclists in the group.

When it’s time to switch, the main pair communicates, with the right cyclist slowing down, the left-hand park race keeps constant speed all the time and sets in front of its previous right-hand park rat and returns to its original speed.

At the same time, the following cyclist slides in the left-hand lead to the front left-hand position.

In order for it to work, it’s important that there are no slots in the joints and that you hold back and keep calm in the slopes.

Also, note that when driving in two pairs it is important that we are right behind the front, which means that we are not always in perfect wind. We do this because we should not take too much space along the way.

One line

Sometimes, for safety reasons, it may be necessary to drive on a joint that is then announced by the operator. If you are bicycling in two pairs, then the left cyclist drives in front of his right buddy to form a joint.

Drink and eat
Should you drink, eat, take on rain jacket or something else, do this always when you are last in the group.

Bike soft

Keep the effort on an even level and drive smoothly. Then you do not have to pull out the tail and the rear need to chase for a while and brake in the next. Take a look at the speedometer before it’s time to get up and down. When you go up, be sure to maintain your speed / effort.
In rebounding, we keep again trying to keep the same effort level so that the group is not pulled out.
Note that the level of effort is not the same as speed. Please feel free to use the heart rate monitor.
Downhill runs again apply to the same level of effort which means that they need to steer on the front so that the rest of the group will not have to brake to prevent them from rolling into the previous wheel.

If it’s going to be a hatch to the previous cyclist, do not ask everything you can to get rid of when you’re in trouble, it’s just a waste of energy. Instead, try to keep calm and methodically cycling, then just join the “your” roll.

Should you get out of the saddle, it should also be as smooth as possible, preferably after switching to a heavier gear. Try to maintain the pressure on the pedals while traveling up the saddle. If you travel too fast on a light gear, you automatically shoot the bike half a meter, and have also automatically given you an enemy because the cyclist behind had only a decimeter between your front wheel and your rear wheel.
Whatever you intend to do – make sure everyone finds out on time. Do not do any sudden movements laterally, but slide smoothly aside, preferably after you first mark with a small handwriting or the like.

Roundabouts, Road Dividers and crossings

After passing a roundabout, road divider crossing or the like, it is important that the speed is lowered until the last cyclist passed the obstacle. Otherwise, the effect becomes a “rubber band” where the last cyclists have to chase.

We are holding together

Because we think it’s fun to ride a group, we’ll keep the group together and never leave a cyclist who is getting tired. To be stripped of their training partners is not directly moral. Therefore wait for the cyclists who are not involved.

We help each other

Of course, it goes much faster if everyone is helped if someone gets a puncture or problem with the bike.


Always try to relax. Tighten your arms and upper body and hold tight on the handle so risking the smallest little stone or knuckle lead to a vurpa.

Relax, bend on your elbows and let your hands rest on the handlebar, making you not only safer but also less tired.

Pedal downhill

Always pedal downhill if you lie first and pull. Otherwise, everyone who is behind the brake gets the lower air resistance. Then step on.

Pedal calmly uphill

As we drive up we take it easy, very calm, aiming for the effort level to be constant both as well as on the “flat”.


Make sure that your inner pedal (left pedal in a left basket) is in its highest position and that the outer pedal is at its lowest (right pedal in a left basket).

Add some extra weight to the latter. Then you make sure that the inner pedal does not fall into the ground and you get a lower center of gravity and better basket technology.

Keep going

If the group is split up – do not wait and be cold, turn around and meet those who come after and give them a little help.

Avoid the brakes

When it comes to brakes, you should preferably not use them at all when cycling in a group. You may want to adjust the speed when it really is needed, but then do this as smoothly as possible so that your backside is not surprised.

Respect your fellow travelers

See you as a club representative, whether you’re in the club shirt or not.

Follow the traffic rules and drive safely! Show respect for fellow travelers – just what we require from them.

Be a good example of traffic! To bark, “point finger” or in other ways show their dissatisfaction is not to show respect.

All cyclists are nice – regardless of club membership. And nice people are happy to welcome you so we always greet the cyclists we meet. It creates a good mood.

Have fun

But the most important of all
Biking is fun so enjoy and have fun.

Also read our sign and hand signals used when cycling.