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This is your page to find out more about track riding. Track riding is a great opportunity to get fit, have fun, and if you're competitive to beat your fellow riders. 

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general etiquette & safety

We want to ensure all competitors enjoy a safe event, so please take time to look over the following information regarding health and safety.

  • All users of the track must be assessed and confirmed as competent to ride the Track.

  • Be on time to sessions at the track. Allow enough time for registration, changing clothes, assembling bikes, warm-up, etc. This includes race starts.

  • No walking on the track during racing/warmup.

  • Do not cross the track, during racing.

  • Riding is only permitted in an anti-clockwise direction.

  • It is the responsibility of the pedestrian to give way to the riders at all times except in an emergency.

  • Club bikes must not be altered in any way, eg pedals, gearing etc

  • Helmets, and covered in shoes (no crocs or sandals) must be worn at all times whilst riding bike (we recommend gloves be worn). U14 riders it is mandatory to wear gloves.

  • Water, water bottles, phones, Garmin’s, GoPro’s (or similar devices), or hydration systems are not allowed on the track.

  • Foul or abusive language by riders or support personnel will not be tolerated.

  • With the exception of the commissaries/event manager, mounted riders or other persons authorised by the chief commissaire/Event Manger, no person or object (including starting blocks) may be inside the “safety zone” when a rider is on the track.

    • The safety zone is the space inside the wide blue line

  • The number of riders on track for races shall in no case exceed 24 (18 teams for Madison). This applies to racing only. The maximum limit for roll sessions is 40.

Accident/Incident/Near Miss            

  • An incident report is to be completed by the person in charge of the session if there is an accident on the track. This report is situated within the first aid kit down by the registration table.

  • Competitors are asked to inform us of any accidents or incidents that happen to them during the event.

Equipment Safety

  • Please remember the importance of getting bikes and other gear checked and serviced prior to the race, and ensure competitors familiarise themselves with information attached about safe riding in a bunch.  

  • Race/safety briefing information will also be provided to bring competitors' attention to potential hazards of the event course.

  • For Non-Track Bikes

    • Bike must be road worthy with working front and rear brakes

    • Tyres must be pumped

    • Road & Track bikes will not be racing together for safety reasons

  • Gear Restriction:

    • To prevent damage to the developing bodies of our young riders & to develop leg speed, we will be enforcing a gear restriction.


Drills to Improve Sprinting Speed

There are many ways to improve your speed and jumping ability on your bike. 

Speed training is used to develop quickness and explosive power. It involves short, intense periods of cycling, from five to 30 seconds or so in duration, with heart rate reaching 95 to 100 percent of maximum during some of the longer sprints.


However, not heart rate but speed, power and acceleration are the key elements to be concerned about during these training sessions.


You can increase your reaction time on group rides by sprinting points around the track.

  • The designated sprinter in the group decides when he or she will initiate the sprint without informing the group. The others respond and chase until the initial cyclist is caught or ends the effort.

  • Take turns initiating the sprint and vary the distance from 100 to 300 meters.

  • This drill will force you to learn to sprint in various situations, such as into the wind, with the wind at your back, for short and long periods, and at various positions in the group.

  • Get off the saddle, charge down the track as you build speed and cadence, then sit down and increase your rpm. Stay low on the bike and reasonably smooth. Lots of erratic movement on the bike is unsafe and will slow you down.

Sprints in Progressively Bigger Gears

You can change gears on your track bike by changing the sprockets or chain rings on your bike.

  • After a good warm-up, complete two sprints of 200 to 250 meters, one sprint of 300 to 350 meters, one to two sprints 200 to 250 meters.

  • Rest for at least eight to 10 minutes between sprints or until your heart rate returns to about 120 while riding in an easy gear before you start another set.

  • Use the first 50 to 100 meters to get up to speed and then ride all-out, shifting to higher and higher gears until the finish. As the season progresses, gradually increase the longest sprint to 400 to 500 meters.

Declining Time Sprints

After a good warm-up, start with a sprint of 60 seconds, then 50 seconds, 40, 30 and 20, all at maximum effort. Allow your heart rate to return to below 120 before beginning the next set. Finish with two to four sprints of 30 seconds.

Race Sprints

While riding with several teammates (five or six should be the maximum), try to replicate race sprints or jumps that you have seen from race videos or from past race experiences.

  • One rider should attack at a certain place on the track or at a particular speed and then everyone goes from there. The person who is selected to jump also decides how long the sprint should last.

  • These sprints can be completed during the last few hours of longer road rides.

Ins and outs

Younger or beginning cyclists practice sprinting while getting in and out of the saddle.

  • You start by jumping (rising) out of the saddle, for 10 pedal revolutions, and then sitting back down in the saddle, and then sprinting for another 10 revolutions.

  • Repeat these sprints three times while jumping out of the saddle and then sitting back down, and then coming out of the saddle. You will have sprinted 30 revolutions in the saddle and 30 revolutions out of the saddle. These sprints are best done with the wind at your back or on a slight decline.

  • This drill works on your ability to sprint and accelerate several times during a long sprint.

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