EXERCISE FOR AMATEURS

The program is intended for – FOR BEGINNERS IN SPECIAL

FREE 10-DAY CYCLING COURSE FOR BEGINNERS – on Mondays from 7.4. onwards from 18:00 to 20:00

1. Who is the course for?  beginners on road bikes, adults over 18,
2. how is it going road cycling - introduction and theory, road cycling on the training ground, individual and group riding on the road,
3. where does the course take place? Premises of KD Rog – Vikrče 3, Tacen police training ground – under Šmarna gora
4. do you need your bike? no, you can get a road bike to use for the course from us as well
5. what will you learn

• bike preparation and maintenance
• choosing the right equipment (clothing, footwear, safety helmet, goggles, gloves)
• Overview of basic functions on the bike – use/settings (gears/brakes/holding and handlebar use)
• correct pedaling / correct choice of gear ratio
• how we stop (dry/wet road/different road surfaces)
• one-on-one driving rules/distance from the edge of the road/inclinations in turns with emphasis on pedal position
• rules for riding in pairs - groups / distance between cyclists left - right / distance front and rear / safety warnings
• changing the inner tube
• skill driving on the training ground
• preparation for a cycling tour

ASSEMBLY PLACE:

Cycling association Rog
Squeals 3
1000 Ljubljana

APPLICATION FORM

More information: info@kdrog.si

Outdoor training for amateurs takes place from 1.4. until 15.10.

MONDAY

17:00 – MODERATE GROUP – gentlemen ride
(Peter Babšek, Miro Miškulin)

18.00 – FREE CYCLING COURSE for beginners – VIKRČE 3/cycling range
(Tomo Šetina, Bine Miskulin) – mandatory registration at info@kdrog.si

WEDNESDAY
17:00 – FAST GROUP + MODERATE GROUP
(Peter Babšek, Miro Miškulin)

SUNDAY
9:00/10:00 – CYCLING TRIP 3-4h
in April starting at 10:00, from May 1st onwards at 9:00
(Peter Babšek, Bine Mishkulin)

MEETING PLACE: MAIN PARKING LOT FOR ŠMARNO GORA, TACEN
(except Monday at 6:00 PM – Police Academy training ground in Tacen)

Applications and additional information: info@kdrog.si

Cycling weekend in POREČ

HOTEL PARENTINO 4*

Date: 28.3.-30.3.2025

• Price: 190€ includes 2x half board in double rooms (Friday dinner, Saturday breakfast + dinner, Sunday breakfast, pasta after training on Sunday).

10 EUR DISCOUNT FOR KD ROG MEMBERS! (€180)

For a single bed room is an additional charge of €30/day (total €250/€240 for KD Rog members)

• It is also possible to stay additional days after the weekend - additional charge of €85/day (double room)

Children from 2-12 years 50% discount in a room with two adults.

Program:

Friday  

from 12:00 further arrival at the hotel

• 15:00 training 40-80 km
• 18:00-18:45 functional training with Pika and Aljoša
• 20:00 social gathering with Andrej Hauptman – sports directors Tadej Pogačar

Saturday

• 7:00 – 7:45 yogalates
• 10:00 – 80 to 120km
• 17:00 – 18:00 stabilization exercise

Sunday

• 7:00 – 7:45 yogalates
• 10:00 – 60 to 100km
• 14:00 lunch/pasta

Applications and additional information: info@kdrog.si

Strength and conditioning training

What does our workout look like?

Our focus is on training for power, which is very important, the sooner we start doing it, the better it is for our muscles and bones. We also add to this conditioning exercises, stabilization, stretching and balance exercises, so we train all aspects of a healthy and strong body. For a better idea of the workout, I invite you to watch the video below.

Schedule:

MORNING APPOINTMENTS:

• MON 6.30 – 7.30
• WED    6.30 – 7.30 *NEW*
• FRI 6.30 – 7.30 

Price list:

• 1x / weekly 30€/month
• 2x / week 50€/month
• 3x / week €60 / month

*The exercise is also great in combination with winter cycling,
*The number of places is limited to 10 per term.

The first training is free, so no excuses – see you at training!

Applications and information at info@kdrog.si

Coach Pika

VIDEO PRESENTATION

SPRING EXERCISE IN THE HALL

1.3. – 31.3.

• TUE 19:30 – 20:30 (coach Tomo Šetina)
• THU 06:30 – 07:30 (coach Lucija Petavs)
• THU 19:30 – 20:30 (coach Peter Babšek)

PRICE LIST

• 1x weekly €40.00, for KD Rog members €30.00
• Twice a week €70.00, for KD Rog members €60.00

Applications and additional information: info@kdrog.si

FALL EXERCISE IN THE HALL

AUTUMN EXERCISE

1.10.2024 – 24.10.2024

• TUE 19:00 – 20:00
• WED 06:30 – 07:30
• THU 19:00 – 20:00

PRICE LIST (valid for the period 1.10.2024 – 24.10.2024)

• 1x weekly €40 for KD Rog members €30
• 2x weekly €70 for KD Rog members €60
• 3x weekly €90 for KD Rog members €80

Applications and additional information: info@kdrog.si

WINTER EXERCISE IN THE HALL

WINTER EXERCISE

11/11/2024 – 28/2/2025 

• Mon 20:00 – 21:00   
• Tue 6:30 - 7:30, 18:30 - 19:30          
• Thu 6:30 – 7:30, 8:00-9:00 PM               
• Friday 18:30 – 19:30

PRICE LIST (valid for the entire period 11.11-28.2.)

• 1x weekly €150 for KD Rog members €140
• 2x weekly €280 for KD Rog members €260
• 3x weekly €420 for KD Rog members €390

Applications and additional information: info@kdrog.si

INDOOR CYCLING TRAINING SCHEDULE FROM 23.12.2024 -3.1.2025

• MON 23.12. training takes place according to schedule
• TUE 24.12. practice 6.30 normally, 18.30 and 20.00 can be replaced on Friday 3.1.
• WED 25.12. practice is on schedule
• THURSDAY 26.12. practice is on schedule
• FRI 27.12 training is taking place according to schedule

In the week of 30.12. - 3.1. there will be training only on Friday 3.1. - exclusively to replace the afternoon group on Tuesday 24.12., individuals who cannot come on 25.12. and 26.12. can also come on this day at 18.30 - mandatory registration at info@kdrog.si