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Cardinal Training & Instruction Programs

Cardinal Bicycle training and instruction programs were created to give area cyclists a way to challenge themselves and reach their goals. Whether you are getting back on the bike for the first time in a while, training for your first race, or wanting to tackle something epic...we're here to support you in any way we can. Building community starts with sharing knowledge, encouragement, and mentorship. Your challenge starts now - select a program below.


COUCH TO 20K     |     BACKCOUNTRY 100K     |     MOUNTAIN BIKING SKILLS


Couch to 20k Training Program

Have you always wanted to ride more frequently but don't know where to start? Maybe you've taken too long a hiatus and need some accountability to get your cycling mileage up again? Either way, Cardinal coaches and mentors have your back! We will get you off the couch and back in the saddle.

Couch to 20k Details

Four-week, fitness-focused training program will gradually build your bike-related cardio so you can comfortably complete a 20k (bike equivalent of a 5k for runners) by the end of the program. Cardinal will be hosting a 20k for the Greenway ride (not a race) on Saturday, July 23 so that we can complete the challenge together. The training program does NOT include the cost of the event as it is optional. Training program participants receive a special discounted rate.

The training rides will take place on Wednesday evenings at 5:45pm and Saturday mornings at 9am. 

  • The program is $35 for the training component, and the greenway 20k is $25 for program participants (the separate race fee includes a shirt, post-ride beer or NA beverage, and a Cardinal pint glass).
  • Program participants must have access to a road-worthy bike, and know how to ride a bike.

What's Included-

  • Four-week 20k training plan
  • Program Starts Wednesday, June 22
  • In-person training rides on Wednesday evenings and Saturday mornings
  • Access to coaches for questions and accountability
  • Product sampling for nutrition & hydration products

Ride with Us

Backcountry 100k Training Program

Tackling a race like the Shenandoah 100k, a backcountry mountain bike and gravel race, can be a daunting thought. You love mountain biking and you've always wanted to challenge yourself, but you don't really know where to start. That's where the support of Cardinal coaches and mentors can be a game-changer.

Get Ready for Shenandoah 100k

Program Orientation is June 22  |   First Training Ride June 25

This 10-week training program will get riders of most ability levels prepared for a 100k backcountry race and will provide you with the confidence, accountability, and skills necessary to successfully complete an epic challenge.

Wednesday evening training rides will be ~90 minutes, and Saturday morning training rides will last from 2-4 hours building in distance over time. We hope to take riders to area trails such as North Mountain, Dragon's Back, Day Creek, Hinchee Trail, and Carvins Cove. 

  • Program is $400 for the 10-week training program, includes a backcountry maintenance class and race-weekend support (does not include race entry fee).
  • Prerequisite: Participants must be able to comfortably ride all the lower trails at Carvins Cove, and comfortably ride a bike for an hour.


What's Included-

  • Custom weekly training plan designed to meet the rigors of Shenandoah 100k
  • In-person training rides on Wednesday evenings and Saturday mornings
  • Weekly group zoom where coaches will cover race planning, tactics & tips
  • Private Facebook group
  • A backcountry race maintenance and preparedness course
  • Product sampling for nutrition & hydration products
  • DOES NOT INCLUDE RACE ENTRY.

Train with Us

Beginner Mountain Bike Skills Series

Join our IMBA-Certified mountain biking coaches to improves your skills out on the trail. These sessions will give you the confidence and knowledge you need to bike independently on trail networks throughout the region.

Improve Your Mountain Bike Skills

Three Half-Day Sessions on July 9, 16 & 23

This beginner-focused mountain bike instruction series will be lead by our IMBA-certified coach and will build a foundation that includes trail safety and etiquette, what to pack when trail riding, and a variety of on-trail instruction that will leave you with the confidence and skills necessary to go on trail rides independently at places like Carvins Cove and other local networks.

In addition to three in-person, half day sessions your coach will also provide homework, training tips and advice so you can continue to improve between sessions. Programming will take place at a variety of locations in the city, county and Vinton. Exact locations TBA.

  • Program is $135 for all three sessions and materials. 
  • Must have a functioning, trail-worthy bike and be comfortable riding a bike on beginner trails.


What's Included-

  • Three in-person half day sessions with a IMBA-certified coach. This program is for ALL THREE SESSIONS, not sold separately.
  • Homework and training plans each week.
  • Take away materials for packing, safety, and etiquette.
  • Product sampling for nutrition & hydration products

Skill Build with Us