Here is some information on the training sessions we do. Click Read More to see the details.
5 x 1 Lap Individual Time Trial
This a tough one, a session many riders get a lot out of but don't overly enjoy at the time due to the pain levels. This session is ridden in your own air so you can't (shouldn't) use other riders to make it easier for you.
Each lap starts at the bottom of the main hill at the tree after the 30 Kmh sign (not sure what that is supposed to mean). Pick up speed on the downhill and then hold a fast pace for as long as you can until you give whatever you have left for the hill. After the hill find some more to accelerate again and sprint down to the finish.
Ideally set your Garmin to auto lap so your times are recorded. There is also a strava segment called "Ptta Pk Lap S F Bottom of Hill RB" which should give you an idea.
After each lap recover for about 5 minutes on the inside loop (carefully through the bollards) and start again.
Strava Segment: Ptta Pk Lap S F Bottom of Hill RB
8 / 12 second sprint / coast x 60
Ideally you should set up your Garmin with a workout that has 8 seconds ride followed by 12 seconds rest 60 times, ie for 20 minutes. Otherwise you can go off a second timer and sprint for 8 seconds every 20 seconds.
Where possible ride in your own air rather than sitting on a wheel. You will get a lot more out of it this way. This is a high pain exercise but great for getting you used to kicking in a race when you have to but don't want to.
Team Time Trial – 6 laps
A few points - we have 5 changeover points per lap (see map)
Each changeover point the front rider pulls off to the left and resumes at the back of the bunch – only exception is the left hander along the river - On the circled changeover point – pull off to the RIGHT here instead of left
The following rider maintains the pace – DO NOT ACCELERATE
If you wish to increase the pace do it STEADILY
Start out steady and attempt to keep the bunch together for 4 laps ( do not go out at 110% on the first lap and burn everyone)
If riders are flagging on the hill, yell to the front riders to hold up till everyone is back on
If we drop riders on the first couple of laps it is no fun for the riders dropped and then the ones left in the bunch need to work twice as hard – the idea is that we all get a good workout
Traditionally Lap 6 of the TTT is a sprint lap – all rules go out of the window, just go as hard as possible if you have any energy left !!!!
1/2 Lap Leadouts
A more popular session with riders as there is a fast sprint at the end. The goal is to develop stamina on the long leadout and to then get you sprinting when you are tired.
Groups of around 5 riders should form a single line over the hill then accelerate over the summit. The lead rider stays at the front to the northern 180 degree loop and tries to hold a faster pace as possible. After the loop the lead rider should stay on the centre white line so the riders behind can sprint to the pedestrian crossing.
Recover up the hill and do it again.
Strava Segement: Half Lap Interval
One Lap Glory
Single fast laps in groups of 5 or 6 everyone gets a go as sprinter. Form a single line going up the hill with the designated sprinter on the back of the pack. The clock starts at the gates on the top of the hill.
The first rider should lead down the hill, along Westmead straight and go as hard as they can and signal the next rider to come thru. Each lead rider from there should continue a fast pace for as long as he can, ideally delivering the sprinter to the middle of the hill for a fast finish to the gates at the top.
Meet at the gatehouse to work order for next lap.
Strava Segement: Ptta Pk Lap Start and Finish Top of Hill RB
Individual Time Trial ( Half Calga ) 12.5 Km
The start is at the bollards in the middle section of the park
All intervals should be done at about ± 3-4 bpm of your INDIVIDUAL TT HR
Each session (intervals) are best done as "negative splits" i.e. slightly increasing effort or HR to simulate a TT and help pacing.
Each rider will get most benefit from riding solo in the wind.
The sessions aim to gradually increase your time and frequency at TT effort/HR while reducing your relative recovery time.
The aim is to gradually become more efficient on the bike (position cadence etc) at your TT HR and hence ride faster.
Rolling Sprints – 4 sets of 4 x 20 sec sprints
This session is completed on the short circuit on the western side of the park.
1 set = a sprint from the gatehouse in an appropriate gear for 20 secs, turn right thru the bollards into the middle section of the park (let riders following know you are turning right) and sprint again at the picnic table on the right for 20 seconds – repeat for a another lap .
Recover for a full lap and complete 4 sets.
Handicap Classic (between 4.5 and 6.5 laps depending on the day) – last Thursday of the month
Starting at the bollards in the middle of the park teams are assigned to work together to try and complete the Handicap is the shortest possible time. The Club Handicapper (Bank details 458-856989) will assign you to a team and advise what start time you have.
Mixed Grill
This involves a variety of drills – up to 4 different ones :-
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Spin ups – pick a low gear and on Westmead straight spin as fast as you can for as long as you can - aim for cadence of 150+
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Hill stomps (fixed gear) – from the bottom of the hill jump out of the saddle and stay there until the top of the hill
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Jumps – on the road in the middle of the park – roll up very slowly (around 10 km/h) just past the house and hit the pedals as hard as you possibly can for about 10 sec (those with sore backs – do not do this one !!!)
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Govt Hill Loops – complete 5 laps around Govt House (clockwise direction)
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Rolling Sprints – 1 set of 4 x 20 sec sprints on the short circuit (as per above)
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Handicap – a short handicap race – 2.5 laps in 2-man groups with 20 sec gaps between groups
Up and Over
This session involves 2 parts – the initial push up the hill followed by another sprint to the gatehouse on Westmead straight.
The start point is the white gates at the bottom of the hill across from the RSL. Depending on the type of rider you are you may choose to lead from the front up the hill or hold your position until the final sprint.
Strava segment – Peking Duck
Fixed Gear
This session is where you pick one gear and stick to it for the duration of the session. Depending on the season it could be 8 laps up to 10 laps. The aim of the session is to keep the group together and work on your spinning on the flatter sections and your power on the uphill sections – it is NOT a race. Changeover points are per the 6 Lap TTT.
Sound of Music (same workout as the ½ lap leadout except we begin at the pedestrian crossing )
1 rider leads a train of riders (from up before the 180 hairpin) and goes as fast as they can from the pedestrian crossing to the bottom of the hill – from there it is a race to the top of the hill.
The leadout rider does a short lap from the top of the hill to catchup to the group near the bollards – keep repeating with different leadout riders.