Training

APR Training Runs

The Wednesday evening schedule throughout the season generally alternates between a race (time trial) one week and a training ride the next. These events are run in an Australian Pursuit Race (APR) format, with riders grouped together by ability, with slower groups going out first with times gaps to the faster groups. The idea is for everyone to finish around the same time. These events ARE NOT RACES, but they do run at a high pace. There are a number of events throughout the season that are designated as "come and try" events for new members. Information on each event is available on the main calendar.

Training Ride Etiquette

The main point of a training ride is to give everyone in each group a good workout and try to catch the group in front or stay away from the chasers. This is best achieved if the group stays together and works as a unit.

There are always varying abilities within a group so the natural tendency is for the group to split, especially on the hills. It’s the responsibility of the faster riders in the group to keep things together, communicating clearly to anyone who is pushing the group too hard and causing splits.

If someone is feeling strong and wants to ride faster they should spend more time on the front of the group. That does not mean surging up the hills, it means gradually building the speed on the flat sections, being aware at all times if anyone is falling off the group. The riders behind should inform the leader if their pace is causing a split in the bunch. It is acceptable for the stronger riders to switch to a faster group if a chasing group overtakes.

Do:

  • Follow the Highway Code. Always. Remember you’re in a Perth United jersey.

  • Riders at the back of the bunch should shout “Car up” or "Tail" if there are vehicles behind. Riders at the front of the bunch should shout "Car on" or "Nose" if there are oncoming vehicles on a narrow road.

  • Lead cyclists should point out hazards in the road by either shouting or using hand signals. Point at road hazards such as pot holes or gravel and shout “side” or “middle” depending on where the hazards lies.

Don’t:

  • Overlap wheels with the rider in front. You will come off the worst if they move sideways.

  • Ride with your front wheel in between the rear wheels of the two bikes in front. It will push the rider next to you into the traffic or into the gutter.

  • Make any sudden movements when in a bunch, braking or changing line without a verbal warning or hand signal

Coming Through

When coming through to the front of the bunch it’s tempting to surge slightly and increase the pace. This causes gaps to appear in the bunch and makes the person behind work harder to keep up. If they are a weaker rider they will be working nearly as hard as the person on the front just to keep up. This is the primary reason splits appear in a group so try to keep the speed consistent, and if increasing the pace, do so very gradually.

For the less strong riders it’s perfectly acceptable to miss a few turns at the front, or even all of them as the ride gets near the end. If you are really struggling and can’t hold the pace even at the back of the group on the flat then inform the riders around you to go on without you. Make sure they know you are OK.

Towards the end of the ride as the riders get tired it will be harder to keep the group together and inevitably the group will split. This is acceptable in the last third of the ride because the end is within site and no one will be left too far behind.

Choosing the Right Group

There are usually 3 or 4 groups on the training rides. The slowest group go off first, followed by the next fastest until finally the scratch group. The time gaps between groups are decided based on the terrain and size of the groups, with the aim of the faster groups catching the slower groups just before the end.

Terrain varies but as a very rough guide the fastest group will average between 19 -22mph, the middle group 15-19mph and the first group 13-17mph.

Punctures

Everyone should be self-sufficient and carry at least one inner tube, pump and tyre levers. However if someone does get a puncture in your group make sure they have what they need and inform one of the committee (or someone with a car) at the end so that they’re not left stranded.

Sunday Morning Training Runs

There is a regular training run every Sunday morning, year round. Meet at the South Inch car park for a 10am departure. The routes are normally decided on the day and are generally around the 40 to 50 mile distance, taking 2 to 3 hours.

For people who are new to road cycling, and may initially struggle with the pace, the Perth Triathlon Club also do a run at the same time from the same location. They generally have a slow and faster group that some people may find helpful in finding their feet.

Century (100 mile) Runs

In addition to the regular Sunday morning runs there are longer 100 mile runs that take place about once a month. A schedule of these will be published when it's confirmed. These tend to be all day events including a lunch stop along the route. You need to come prepared to be out for a long time, often over 6 hours, so bring suitable clothing, food, water, money, etc and during the spring and autumn having lights is a good idea.

Winter Mountain Biking

During the winter months, when the regular Wednesday road events are not on, some of the club members run an evening mountain biking session. These are usually in the Kinnoull Hill area.