How to fix a flat tire
Best way to avoid a flat tire on your bike is to ensure the wheels are properly inflated and that you don’t have any obvious cuts in the tire. If the air pressure is too low the rubber inner tube inside the wheel may get pinched between the metal rim and the tire when you hit a large bump or rock on the road. This is called a “pinch flat”.
If you do get a flat tire the coaches will have the tools and the parts needed to fix your flat, but you should still know how to fix a flat on your own. So here is another how to video.