Border City Wheelers have seven BCF Level 2 Club Coaches.

The Club Coaches can:

• Advise on correct bicycle sizing and riding position.
• Give advice on cycling equipment.
• Help prepare an annual training plan.
• Help to set realistic goals.
• Give nutritional advice.
• Tailor a training programme to a specific goal.
• Advise on choosing and using a heart rate monitor.
• Recommend events to enter.
• Monitor training progress.
• Prescribe daily / weekly / monthly training.
• Help improve riding technique.
• Obtain access to specialist equipment; (Computrainer etc.)

The Club Coaches can not:

• Read minds - we need to know what you want.
• Pester you to go out training.

For more information contact our coaches listed below:

• Dave Rawle on +44 (0)16974 73734 or email david.rawle@capita.co.uk
• Bob McLean +44 (0)16973 61392 or email susanmclean@supanet.com
• Andy Shaddock +44 (0)1228 548037 or email shaddocks@supernet.com
• Phil Crudge +44 (0)1768 898976 or email phil.crudge@btopenworld.com
• Duncan Howlett +44 (0)16973 49838
• Penny Kingsland - penny.kingsland@tesco.net
• Joanna Smith

Club Runs

Wednesday Mornings - Pace = Easy - departs Morton School (Wigton Road) at 9.30am.  Very easy pace and modest mileage, usually along the Solway plain.
Saturday Afternoons - Pace = Moderate - departs from outside the Carlisle College, Victoria Place at 1.30pm (1pm after the clocks go back at end of October). This ride is usually between 40-50 miles with a cafe stop at the halfway point. The pace of the group will usually be between 17-19mph and is an excellent training and social run.
Sunday Mornings - Pace = Sporting - departs from outside the Carlisle College at 9.30am. These longer rides, up to 80-90 miles by early spring, are for those riders wanting to stretch their legs over winter. Again, there will be a cafe stop, but the pace of the group will be a mile or two quicker than on Saturday
Sunday Mornings - Pace = Steady - departs from outside Morton School each Sunday morning at 9.45am. This popular ride is an excellent aerobic, fat burning training run. Distance is usually between 40-60 miles, but at a slightly slower pace of between 14-17mph. Again, a cafe stop is obligatory.

SPINNING AT ST. AIDANS

Spinning classes start again at St Aidan's on Wednesday evening at 7pm for club members.

Spike’s Spinning class is the original and most popular winter cycling program. And it's not just because Spinning is an unmatched way to make your fitness goals a reality. With no complicated moves to learn, top-notch instructors and music that begs your legs to pedal, getting you into the best shape of the closed season has never been more fun.
Once again the class will take placed at St Aidan’s Sports Centre in Carlisle and this winter all club members under 14 can spin for free. Places are limited so first come first served and pay on the door. Changing facilities and showers are available.

Pilates for Border City Wheelers

Take advantage 'out of season' to realign and rebalance.  Improve strength and agility.  Pilates will allow you to focus your training needs encouraging good practice and understanding.  Whether it's to address an injury, improve posture, create awareness or just try something new Pilates is suitable to all. 
Classes at Creighton RUFC Mondays 5.30pm, 6.30pm and 7.30pm
Tel: 01768 896733 for further details.