Training

Practice makes progress.

We understand that many of our kids have multiple sporting, school and life commitments. We also know many parents work long hours, and need to travel right across Sydney.

That said, making it to training one or two nights a week will undoubtedly improve your child’s riding skills and performance.

To train with us, you will need to be a current Season Ride member or a Season Ride + Prepaid Entries member.

Beginners – Intermediate – Advanced

We run training on Wednesday nights, almost year round, at Lidcombe Oval, from 6.00pm to 7.30pm, and strongly encourage all members to attend as many sessions as life permits.

Beginners – Intermediate

We run training on Thursday evenings at Sydney Olympic Park from 6pm.

Beginner / Younger riders work on skill sessions in a quiet carpark.

Intermediate / Older riders do circuit training in a group environment.

Intermediate – Advanced

We run indoor spin sessions at using wind trainers -a device that turns your regular bike into a stationary bike for training purposes.

Spin classes are run on Tuesday evenings from 6pm at Auburn Youth Centre.

These sessions are all about getting stronger and faster. While beginners are welcome, its better they don’t start with a spin class.

Tap one of the options below for more information:

Club Training

Training is run by our highly experienced Head Coach, Gay Watson, and focuses on a mix of skill and fitness development, race practice and importantly, having some fun!

Track bike vs Road bikes

Track

Track Bike

Track bikes are a velodrome specific bike ridden specifically on velodromes. They may only be legally used at a velodrome. -They are easy to spot as they have no brake or gear leavers.

Road

We train on road bikes during road racing season (April to September) and track bikes during track racing season (October to March).

However, any members that aren’t on track bikes yet, may use their road bike year round.

For safety reasons we don’t mix road bikes and track bikes on the velodrome at the same time.

Road Bike
Mountain Bike (MTB)
Flat Bar / Comfort Bike
BMX Bike

Road (Adult)

Technically, only the first bike shown here is a road bike. This is the bike that adults should think of when we talk about adult racing and training.

Road (Junior)

As for the Neo juniors, when we say “road bike” at training and at our weekly events, we are referring to any bike that has a brake, including those with levers and/or back pedal brakes. Such bikes include a mountain bike, comfort/flat bar bike, BMX bike etc.

It is normal for kids to be riding any of these particularly when they are starting out.

Motor-pacing

Derny motor-pacing
Motor-pacing for older juniors and adults

We have the motorbike (or ‘derny’, in cycling speak) out on Wednesday nights. The purpose of the derny is to provide motor-pacing to riders, helping them to ride at greater intensity and speed, to improve their leg speed (cadence) by allowing them to over-spin their legs.

Learning to ride confidently in a paceline (a group of riders in single-file), behind the derny is an important skill to develop.

What to bring?

Warm clothing (post-training) and a water bottle.

Lidcombe Oval has its own weather pattern – often cool when the sun goes down, even in the Summer months.

Older kids and adults are encouraged to bring rollers to warm-up on and use when their training group isn’t on the track.

Communications

If you’re coming to training join our ‘Training’ Facebook Messenger group to get the latest updates on training, weather cancellations etc. Any questions, speak to Gay.

Fees

Training fees are charged per school term and are payable to our Head Coach, Gay Watson, via our Shop.

To ride with us, you will need to be a current Season Ride member or a Season Ride + Prepaid Entries member. Fees may be prepaid for each term, or be paid on a casual / per session, basis.

Casual – $10 a session per rider

Prepay (1 night per week) – $70 per term per rider

Prepay (2 nights per week) – $120 per term per rider

Road Rides

Saturday rides

We run a free Saturday morning road ride, for our older juniors and adults.

See the green entries in our calendar for details.

These rides aim to develop road riding experience, in a reasonably controlled environment, and provide the chance for some longer kilometres in the legs.

These rides are reliant on experienced adults and parents chaperoning the juniors, to help make these rides as safe as possible.

Location

The slow and medium groups meet at Lilies on the Park (Café), Bicentennial Park, ready to roll at 6.55am (sharp). Back by 9.00am.

Non-riding parents are asked to remain at Lilies Cafe so they can lend a hand, or come and pick up any riders, in need.

The fast group meeting point varies.

Pre-ride safety briefing – lights front and back are a must

Groups

We run three groups, based on speed and road riding experience.

Slow group

30-40kms out to Parramata Park and back. Much of this ride is on bike paths, with some road riding required.

Medium group

43kms involving some rolling hills on the road through Ermington and laps of Sydney Olympic Park.

Fast group

60-90kms, either out to Bobbin Head or Brooklyn. The start point varies depending on destination.

  • Sydney Olympic Park to Bobbin Head return.
  • Epping Boys High to Brooklyn return.

Riders in the fast group need to be self-sufficient with their own spares, lights and enough nutrition to cover three or four hours of riding. They also need to have the skills to ride unsupervised.

Bike lights

Flashing lights, front and back, are a must for these rides.

Day-time lights are proven to improve visbility with drivers and pedestrians.

We recommend you invest and buy good quality lights that are USB rechargeable.

Want to join?

If you would like your child to join, or to lend a hand as an adult, and/or ride with your kid(s), please speak to our Ride Leaders – Tom Mahon and James Mahon.

To ride with us, you will need to be a current Season Ride member or a Season Ride + Prepaid Entries member. You will also need your own 24/7 insurance via an AusCycling ‘Lifestyle’ or ‘Race All Disciplines’ membership or Bicycle NSW (BNSW) membership.

Communications

If you’re coming to Saturday rides join our ‘Saturday Rides’ Facebook Messenger group to get the latest updates on training, weather cancelations etc. Any questions, speak to Gay, Tom or James.

Safety first

When riding in a bunch, there’s a lot to think about, to ensure your safety and that of others around you.

We want everyone to get home safely, so please take the time to read our practical guide to the safety considerations and etiquette of Bunch Riding.

Before coming along

Before your first ride with us, there are a few things you should consider.

Every Rider

Juniors and adults should have either a BNSW membership, or CA ride/race licence for insurance reasons. Responsibility for this insurance is always yours.

Juniors

All juniors U13 and below are expected to ride with their parents in the slow or medium groups. -Talk to the ride leader about the right group for your child.

Parents who can’t keep up with their child:

  1. require two adults (other than the ride leader) to commit to looking out for your child. -One adult to drop back for a child in need, while the other adult looks after the other two children.
  2. require approval from the ride leader before every ride.
  3. should be available as a support person from Lilies Cafe. -If any rider (not just your child) has mechanical issues that can’t be resolved, we may call on you to drive over and rescue them.
  4. should exchange mobile numbers with the ride leader.

Juniors U15 and above may attend the fast group as long as they can ride without adult supervision. Riders spread out on the bigger rides and can’t all be watched at the same time.

Please note: Not all U15/U17 riders possess the skills to ride unsupervised. Both the parent and the ride leader need to feel comfortable about your child riding in this group.

Your child’s responsibility is always yours.

Adults

Parents are always encouraged to join. We always need more adults to help keep young riders safe. -Talk to the ride leader about the right group for you.

Cafe

Optional, but encouraged to reward riders for a healthy lifestyle.

Virtual Training

Neo quickly adapted to Zwift training during the corona virus lockdown. Visit our Zwift page to learn more about our virtual training.