Training

Group Rides and Training Rides

Group Rides

MCC operate regular weekend rides and are affiliated with local cycling groups who operate mid-week rides. The rides attempt to cater for various riders but there may not be a ride for every ability on every day

Having said that our club and our Cycling Australia Certified Coaches have something to suit all abilities and ages.

The most important aspect of our training is safety and enjoyment.

Group Ride Etiquette

All riders on MCC group rides are expected to familiarise themselves with our "group ride etiquette" link to ride etiquette

Come and Ride

If you would like to join a ride for the first time please contact Wayne Deany, Andrew Ivins, or Lachlan McCrea so that we can determine the best ride experience for you or your childs personal needs. See contact page for contact details.

Average Pace

Below is a "guide" to the average pace for a Perth river loop.

Ride Average Speed (Km/h) Average Distance (km)

  • Juniors 18-21 km/hr 35 km
  • Transitional 22-25 km/hr 40 km
  • Main 2 25-28 km/hr 45 km
  • Main 1 32-35 km/hr 45 km
  • Fast 1 >35 km/hr 45 km

Group Riding and Etiquette

Riding in a group on open roads is inherently risky however there are a range of things we can do as cyclists to make it as safe as possible. Being able to ride in a group effectively means taking accountability of your own actions and being aware of the surrounding environment in which the ride is conducted.

The Main Points

General Positioning

  • Positioning within the group is central to the individual's and group's safety and where to sit within the group is as much an "art" as it is "science". In the end, there are a couple of "golden rules" that we should always follow, but nothing is a substitute for experience and practice...lots and lots of practice.
  • When riding in formation, the handlebars of the rider closest to the curb (the "inside" rider) should be level with the rider closest to the center of the road (the "outside" rider). All riders should be no more than 1.5 metres width apart from one another (which is the law WA).
    Roll Through 01
    Roll Through 01
  • Gaps between riders along the group in each line should be kept to a distance of preferably 30cm - 50cm in good conditions, and no more than one metre at any stage. Gaps larger than one metre will lead to undesirable situations like surging, gap filling (rider behind overtakes to "fill" the gap) and the potential for people further back in the group being dropped.
  • Riders should avoid being too close to each other so as to not have enough room to take evasive action in the case of an emergency. Being too close can lead to undesirable situations like crossed wheels, heavy braking or even crashes.
  • Sudden changes in the group can have a dramatic effect, but small changes can be absorbed better if riders adjust their positioning.
  • Riding in or too close to the gutter is also a bad idea - many hazards and debris find their way into this part of the road and it also leaves riders vulnerable to riding into the curb in the event of having to take evasive action due to a fast slowing group or obstacle on the road.
  • The inside line of riders should be no closer than 1 metre to the curb.
  • Group riding is dynamic with many influences well outside our control.
  • Riders often just look at the wheel in front of them and grab for the brakes if it starts to slow. They need to look a few riders ahead, so they can see the change in pace before it hits them and make sure they are already in a position to respond.

Peeling Off

  • When the riders at the front have had enough (and there is no set time limit that they have to stay there), there are three ways that the front riders can "peel off".

  • Neither option is wrong, but there is usually a preference for one over the other. Unless the roads are particularly wide, it is better for both riders to peel off to the right.

    Roll Through 02
    Roll Through 02

  • The way to do this is for the left rider (nearest the gutter) to speed up and get in front of the right rider, then they both pull right and drift down to the back.

  • It sometimes helps for them to signal to the next riders to come through, or they may think that the group needs to turn or change lanes.

  • The second method of peeling off is not always ideal, as it means that the group is 4 riders wide at some point.

  • With tight lanes and traffic furniture on a lot of our roads, this method can sometimes be dangerous.

    Roll Through 03
    Roll Through 03

  • There is a third way of peeling off, where the rider on the front of the right hand (outside) line rolls to the front of the rider on the left (inside) line. The next two riders roll through to the front, with the first rolling onto the left line also. Unless this method is clearly communicated to all, and everyone is expecting it, the group usually suspects a roll through is being set up and everyone starts picking up the pace.

In these two videos, you will see how you want your group to be riding, as well as what to look out for where someone might need a little advice or respectful guidance (eg: half wheeling; effective signalling; etc).

If your group rides are like this, it will be safe, fun and satisfying for all riders.

Key Takeaways

  1. Knowledge, experience and practice is the key to good group riding; remind people of the key requirements of group riding when you see that they need it and encourage them to keep practicing.
  2. Rider positioning is key to a safe, enjoyable ride. Ride leaders should regularly check on how people are placing themselves in the group and providing feedback as and where required.
  3. Riding in a group comes with risks; everyone is accountable for ensuring they know how to ride in a group that matches their skills, fitness and experience.

In Practice

In the skills sessions you will have the opportunity to demonstrate how you provide support and guidance to people riding in a group to ensure that they are riding in a safe manner for group riding.

Training Rides

Tuesday Training Rides

Two training sessions are operated on Tuesdays. One at 6:00 am and another at 5:00 pm.

Tuesday Morning River Loop

Group riding focusing on roll through and paceline riding at race pace.

Time: 6:00 am to 7:15 am

Where: Meet at carpark behind 884 Canning Highway off Sleat Rd Applecross.

Route: Perth River Loop

Distance: 45 km

Coffee: Afterwards at Ardross St cafe.

Pace:

  • Main 1 32-35 km/hr 45 km
  • Fast 1 >35 km/hr 45 km

Kings Park Club Training

Group riding, skills training, hill repeats, efforts, sprinting.

Time: 5:00 pm to 6:15 pm

Where: Meet at DNA Tower off Forrest Drive Kings Park, Perth

Route: Kings Park

Distance: 20 to 30 km

Pace:

Suitable for junior / beginners through to experienced riders looking for skills training, intervals and hill repeats.

Wednesday Training Rides

Two training sessions are operated on Wednesdays. Road training at 6:00 am and track training at 5:00 pm or 6.30 pm depending on skill and experience.

Wednesday Morning Shelley River Loop

Focus on Team time Trial and is for stronger riders.

Time: 6:00 am to 7:15 am

Where: Meet at carpark behind 884 Canning Highway off Sleat Rd Applecross.

Route: Shelly River Loop

Distance: 45 km

Coffee: Afterwards at Ardross St cafe.

Pace:

  • Main 1 32-35 km/hr 45 km
  • Fast 1 >35 km/hr 45 km

Wednesday Evening Track

Indoor Track training at the Speed Dome

Time: 5:00 pm or 6:30 pm depending on skill and experience

Where: Speed Dome Midvale

5 pm to 6:15 pm U/13 juniors and beginners

6:30 pm to 8:30 pm U15 upwards and experienced riders.

The 6:30 pm sessions are run by Cycletorq.

These sessions start with a 40 lap paced warmup followed by targeted sessions for groups A, B and C catering for all levels of ability.

These sessions are open to anyone with a Cycling Australia license. Non-members are to produce a valid CA License.

Thursday Training Rides

Two training ride are conducted on Thursdays. A road session at 6:00 am and a Track Ergo session at 6:00 pm.

Thursday Morning River Loop

Group riding focusing on roll through and paceline riding at race pace.

Time: 6:00 am to 7:15 am

Where: Meet at carpark behind 884 Canning Highway off Sleat Rd Applecross.

Route: Perth River Loop

Distance: 45 km

Coffee: Afterwards at Ardross St cafe.

Pace:

  • Main 1 32-35 km/hr 45 km
  • Fast 1 >35 km/hr 45 km

Saturday Training Rides

Two training sessions are conducted on Saturday. One at 5:30 am and the next at 7:00 am.

Saturday Morning Early Ride

Group riding focusing on roll through and paceline riding at race pace.

Time: 5:30 am to 6:30 am

Where: Meet at base of Bell Tower Elizabeth Quay.

Route: Perth River Loop

Distance: 45 km

Coffee: Afterwards at Ardross St cafe.

Pace: Fast 1 > 35 km/hr 45 km

Saturday Morning Club Ride

Main MCC social club ride, with multiple ability levels and suitable for a range of ages.

Time: 7:00 am to 8:30 am

What: Group riding

Where: Trafalgar Road Car Park, East Perth

Route: Perth River Loop

Distance: 30 to 45 km

Coffee: Afterwards at City Farm in East Perth

Pace:

  • Juniors 18-21 30 km
  • Transitional 22-25 40 km
  • Main 2 25-28 45 km
  • Main 1 32-35 45 km

Sunday Rides

Sunday is generally race day. If racing is not on, a road "hills" training session will usually be conducted.

Sunday Morning Hills Ride

Time: Varies but usually starts around 6:30 am to 8:30 am

Where: Meet location varies – discuss with Ride Leaders.

Route: Perth Hills

Distance: 50 km or more depending on which group

Coffee: Selected by Ride Leader

Contact Wayne Deany or Lachlan McCrea for further information.