No-hands techniques and race positions

Multi Discipline

1. Jacket Challenge - put on and remove jacket whilst riding in a bunch.
2. Ride in a line and take a bottle from a helper from either side of the road.
3. Musette challenge - take musette, put it on then eat from it.

BMX

1. Whilst standing and balancing on the start gate, the rider can remove one point of contact from their bike and maintain their balance e.g., the rider can balance on the start gate standing up with one hand or foot off their bike.  

‍TRACK

1. Ride one handed in the straights.  
2. Ride a lap with either hand off the bars.

ROLLERS

1. Ride rollers no handed.

Rider Demonstrates

• Smoothness in completing action (jacket/musette).
• Rider maintains good control of the bike within group situation.
• Rider maintains steady momentum and is looking ahead.