First, with the rider standing over the bike (stopped), have the athlete remove and drink from bottle without looking at it. Second, start drill by having athlete ride with one hand on the bars and the free hand giving you a wave. It is necessary that the athlete be able to control the bike for 30 seconds with only one hand. Placing the hand near the stem is the most stable one-hand control position on the bike. Next, have the athlete remove and drink from bottle while riding a straight line. It is important to keep eyes on the road and not have to look down for the bottle.
With the CamelBak hydration system, it is necessary to remove the hand from the bars for only a brief moment to insert drinking tube into mouth. Have athlete touch index finger of one hand to nose while riding; when comfortable with this skill, he/she can insert drinking tube into mouth while riding.
