Note to anyone taking part in Club Spins:

Whilst everyone is welcome to join in the club spins, please be aware that only paid up members  of the club, with at least the standard Cycling Ireland License, are insured while taking part in the spins.

Helmets are a MUST!!! no one is allowed on a club spin or race without one, and no one should ever go out on their bike without wearing one, no matter how short their journey!!
Of course, your helmet has to be worn correctly, otherwise it is all but useless.  Here is a guide on exactly how you should pick out a helmet when buying a new one, and how to fit it correctly…

We would encourage anyone interested in coming out regularly with us, to at least take out a CI license to ensure they have adequate insurance cover (and of course we’d be happy to see you joining the club too!)

Group Cycling Skills

Cycling is a wonderful and fascinating sport – a great way to keep fit, and great fun too.
To help ensure everyone’s safety whilst enjoying our beloved sport, we have created this page, as i
t contains essential information for anyone taking part in group spins, and is of particular value to people that are new to the sport, and have not ridden with a group of cyclists yet.

We are very grateful to Jonathan Ryan for compiling all the advice.

We would urge EVERYONE (new, and experienced!) to read through the information.  At the end of the page, there are some excellent links to external websites (such as the one to the great Sean Kelly’s guide).


  • Helmet mandatory on group spins
  • Bike in good working order, allen key check nuts, brakes  and gears working
  • Tyre pressure 100 -120 psi depending on type of tyre and weight of cyclist
  • Pump, tyre levers, 2 tubes, repair kit, water, food, money & phone.


  • How to hold the bars: never have your whole hand fully ‘over’ the bars.  Make sure to ‘hook’ round the bars (e.g., when ‘on the tops’ have you thumbs under the bars):


  • Be aware that everything you do has a knock-on effect on everyone behind you.
  • Be alert! Avoid sudden changes in direction and/ or braking hard. Observe what is happening ahead – junctions, traffic lights, parked cars, pedestrians, potholes.
  • Clear signals and communication with other riders in the group
– Shout & Signal left/ right /centre for potholes, islands, ramps, pedestrians, parked cars, slower cyclist, turning left or right in advance of Junction
 – Car up / Car down – give a shout for traffic particularly on narrow road.
 – Dogs, Gravel on corners etc
 – Puncture or mechanical problem – shout & hold up your hand.


  • Group rides in two abreast formation. The frequency of rotation depends on the size of group, weather, pace etc. Group leader will often signal when to move up.
  • When you come through for your turn do so smoothly and close to the rider you are taking over from. Rider on inside should ease the pace slightly to let other rider through.
  • When you come to the front of the group, maintain the group pace, keep it steady, no half wheeling or going off the front. 
  • Follow the wheels and don’t let gaps open when the formation is changing.
  • Don’t overlap wheels with the rider ahead.
  • Avoid freewheeling at the front, this causes riders behind to bunch up & clip wheels.
  • Signal that you are last man in the group, or if you are sitting-on/ missing a turn.
  • When climbing hills, avoid following a wheel to closely. Many riders lose their momentum when rising out of the saddle which causes sudden deceleration.
  • For weaker riders on climbs, try start near front and drop back through group. Be aware of the surrounding terrain. Don’t blow up on the climb, ride hard on descent instead.
  • Take/ replace a bottle without having to look down so you keep a straight line. 
  • Mistakes happen when lads are tired and under pressure. So if you’re getting tired then you are better sitting on the back of the group.


  • Paddy Doran – Develop your skills for successful cycling Parts ONE & TWO
  • INDI – Food for Sport

Food For Sport: INDI booklet for Sportspeople
A Guide to Sports Nutrition Supplements

Performance Transition Support Programme

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