Bring your bike along this weekend for some excellent rip-roaring mountain-biking. This weekend is going to cater for those who wish to stroll through nature on a bicycle and for those that want to feel the adrenaline flowing on some rather entertaining slopes. Along with some useful tech tips on how to look after your bike and yourself, this weekend will inspire you to bike and bike some more.

Who's it for:

Beginners

Venues:    Cape Town: Jonkershoek

                Joburg:      Northern Farm

Workshop Outline:

Workshop 1:

• Gear
• Bike Set-up
• Introduction to riding skills
• Outride

Workshop 2:

• Nutrition
• Injuries
• Training
• Outride

Workshop 3:

• Honing your skills
• Bike maintanance
• Training programme
• Preparartion for your first race
• Outride

Outride:

• Here you will spend the morning out on a more difficult ride, if dates permit we may even enter a race!!

Includes

° Instructors fees

° All permits

° Light snack

° Goodie Bag

° Shape subscription

Who's it for:

Intermediate riders.

Venues:    Cape Town: Jonkershoek

                Joburg:       Northern Farm

Workshop Outline:

Workshop 1:

• Review of mountain biking skills
• Specific training programmes:
  • interval training
  • speed training
  • strength training
  • the importance of rest
• Outride

Workshop 2:

• Nutrition
• This workshop is skills specific, so come prepared for loads of practice
• Outride

Workshop 3:

• Honing your skills
• Building a long term goal
• Outride

Outride:

• Here you will spend the morning out on a more difficult ride, if dates permit we may even enter a race!!

Includes

° Instructors fees

° All permits

° Light snack

° Goodie Bag

° Shape subscription

Who's it for:

Advanced riders

Venues:    Cape Town: Jonkershoek

                Joburg:       Northern Farm

Workshop Outline:

The advanced workshops cater for individual needs, a lot of one on one time is spent with each rider.

Includes

° Instructors fees

° All permits

° Light snack

° Goodie Bag

° Shape subscription

Who's it for:

For those who really want to sink their teeth into mountain biking, a weekend away is an investment of time that will ensure you leave prepared to carry on riding!

Venues:    Cape Town: Grabouw

                Joburg:       Boven

Includes

° Trail guidance

° MTB skills - how not to fall over!

° Bike Maintenance

° Wellness workshop:

         - how to deal with and prevent injuries

         - nutrition

° Training guidance

° Gear review (what's necessary and what's nice)

° Shape subscription

° Goodie Bag

° All accommodation

° All food

The 'vouchers' that come with the workshop:

Good gear is expensive and absolutely necessary.  The workshop not only gives you all the skills necessary to start mountain biking but you also have the option of acquiring all the gear you need. 

When you register you get the option of getting a gear 'voucher' - ie an amount you can spend on gear.  In return you receive discounts on your course so that the whole deal becomes very affordable!  The beauty of the voucher is that you can spend it on absolutely anything - so if you want to get something special on top of your MTB gear list the world is your oyster. 

You can choose anything from Montrail, Julbo, Buff, Bodyglide, Black Diamond, Beal, Pacific Outdoor, Nikwax, or e3.  To select gear browse to the sponsors websites under the sponsors tab at the top of the page. Once you have made a list of gear that you want, you submit this to megan@runlikeagirl.co.za (CPT) or dorette@runlikeagirl.co.za and you'll receive your very own goodie bag on the weekend or workshop.