Experienced Coaching

Our development program includes both Training and Racing Sessions designed to give riders the skills and confidence to compete in cycle racing on the track, road, gravel and dirt.

Racing opportunities include combined club events through the summer on the track and weekend junior clinics as part of the club’s regular racing events.

CCCC introduces its young athletes to the sport at the “grass roots level”. The Sunday morning (daylight savings months only) Novice Road Racing Clinic is mentored by Tokyo Olympian Mick Hollingsworth and our race marshals. Quad C coaches also provide feedback and guidance at our Glenvale Crescent closed road circuit on these Sunday mornings (Oct to Mar).

You do not need to be in the Quad C Program to compete in these events, however those who are in the Junior Training Squad are expected to participate in club racing when they achieve the necessary competence and confidence.

For information on junior/novice criterium, road and track racing organised by the club, please check the race calendar.

Equipment

The bicycle and equpiment for riding and racing is an important focus and part of the learning for all new riders and their families.

Training at Packer Park is separated into “Track Bike” sessions and “Road Bike” sessions.

Helmets

Australian Standards Approved helmets are required to be worn whenever riders are moving on their bikes (including on the track, footpath, cyclepath, road, carpark or anywhere!). Not wearing a helmet when mobving on a bike (any time) at competitions will lead to disqualification.

Track Bikes

Track bikes don’t have a gears or brakes which means riders are unable to free-wheel or change gears. Track bikes are relatively simple by nature, with just a few components; the frame and fork, handlebars, wheels, cranks, pedals, a single chainring on the front, one cog fixed to the hub on the rear wheel and the chain itself.

The club has 30 track bikes of various sizes that it makes available for riders to loan as part of their QuadC fees. It is expected that after 6 months the loan period will end and families will purchase their own bike. Consider the rules and regulations when purchasing a road bike, including the AusCycling Technical Guide. Many families find second hand bikes through Facebook: Track Cycling Australia Marketplace

Road Bikes

Road bikes are required for riding on Sunday mornings Novice Clinics and are preferred for Packer Park.

Road Bikes are lighter weight, efficient bikes with drop handlebars and narrow tires, for recreational riding and racing. Styles include aero, ultralight, endurance, touring, and all-road. It is important to seek good advice when choosing a road bike for your child, consider their inevitable growth and the broad range of options and price points.

CCCC has relationships with 10 local bike shops in our catchment area, and we would be happy to introduce families to them for their expertise. Consider the rules and regulations when purchasing a road bike, including the AusCycling Technical Guide. Many families find second hand bikes on Facebook Buy/Sell Road Cycling Victoria

Cyclocross (CX) Bikes

CX bikes are similar to road bikes, but have wider tyres, often requiring different frames to fit the wider wheels. CX bikes usually have disc brakes and may only have one chain-ring at the front.

Mountain Bikes and hybrids and be used in some children’s races.

Clipless pedals and Cleats for Children

Clipless pedals allow cycling shoes to attach directly to the bike, improving pedaling, feel and cycling efficiency. Being clipped in via cleats (on the soles of the cycling shoes) means that feet are less likely to slip off when pedalling or shifting weight around.

On steeper terrain, on or off-road, when pedaling slowly, being clipped in allows the rider to pull up on the pedals to keep even power transfer throughout the pedal stroke, maintaining momentum and traction. When sprinting or accelerating, being clipped in allows riders to also pull up on the pedal forcefully.

While it always unusual to start with, and may seem counterintuative to be directly attached to a bike, clipless pedals and cleats drastically improve the cycling experience and performance on road, track and cyclocross.

When starting with clipless pedals, always allow your child to become familiar with the ‘action’ of clipping in and out by holding their bike (on the grass) as they practice. Then walk with your child as they start to take responsibility for clipping in and out (again on the grass) being ready to catch them before they fall. After they have achieved this with some confidence ten times, let them ride off, turn around and return to you, clipping out early and safely stopping. Preparing to stop is the biggest learning challenge. This can be helped by encouraging your child to put the unclipped, free foot a long way away from the bike so that they do not topple towards the clipped-in foot while they are stationary (i.e. maintain a broad base of support on the ground).

Bike Set-Ups for Junior Racing

Navigating junior ‘gearing’ and ‘roll outs’ can be a confusing and time consuming process for parents new to junior cycling. .

A bike’s rollout is the distance the bike travels over one complete pedal revolution and is measured in metres. Road bikes have multiple gears and hence multiple rollouts.

For racing in Australia a bike’s rollout is measured as the largest rollout available at presentation to officials at the race meet. This is when the chain is on the largest available chain ring and the smallest available sprocket on the rear cassette.

To race on the road at junior level the following rollouts are required.

  • U11 = 5.5m (approximately 42 tooth chainring/16 tooth cog)
  • U13 = 5.5 m (approx 42/16)
  • U15 = 6.0 m (approx 42/15)
  • U17 = 7.0 m (approx 46/14)
  • U19 = 7.93 m (approx 52/14)

Most off the shelf bikes will roll over these limits and have to be adjusted to conform to race standards. Rollouts can be achieved by:

  1. locking out (disabling) one chain ring (front) and/or one or two of the smallest sprockets onthe cassette (rear) by adjusting the front and/or rear derailleurs; or
  2. fitting a combination of chain rings and sprockets that achieve the desired maximum rolloutwithout disabling either of the derailleurs. That is, the full set of gears on the bike are available.

Lockouts are the most common way of achieving a legal rollout and this method is allowed at local race meetings. However, at Road National lockouts are not allowed and method 2 above has to be used.

To Calculate a Rollout on a Road Bike

There are 3 variables that need to be measured.

  1. The number of teeth on the largest chain ring (see photos).
  2. The number of teeth on the smallest sprocket on the cassette (see photos).
  3. The rear wheel size (see photos). Most wheels on recent road bikes have a standard diameterand the main variable is the width of the tyre (distance between the wheel rim and the outer tyre edge). This is usually written on the side of the tyre and must be used in calculating a rollout.

Enter the figures into an online calculator to find a rollout. There are several online calculators and they don’t always give the same result. AusCycling Calculator

Also, beware that calculated rollouts rarely equate to real-world rollouts. If you calculate your bike to be very close (1-5 cm?) to the legal rollout be aware that the bike could roll over the legal limit once you have made the adjustments.

Photos of bike for rollout

Authors: Tim Blake & Amanda O’Connor, www.xpeedaustralia.com.au

Cycling Australia’s Technical Regulations specific to Juniors

3.6 EQUIPMENT RESTRICTIONS

3.6.01 Gearing – rollout distances

For all junior categories, male and female, the following maximum roll out distances shall apply for Road Events & Track Events

  1. Junior U19 7.93 metres *
  2. Junior U17 7.0 metres
  3. Junior U15 6.0 metres
  4. Junior U13 5.5 metres
  5. Junior U11 5.5 metres

*When competing in junior only events

3.6.02 If, for whatever reason, a junior rider has been granted approval to compete in a higher age division event, the maximum roll out distance applicable to the rider’s age division must be maintained, except U19.

3.6.03 To restrict the roll out distance mentioned above, blocking off may be permitted by the adjustment of the derailleur or other means. There shall be no blocking off of gears allowed at U15, U17 or U19 Road National Championships.

3.6.04 For all junior categories up to and including JM17 – JW17 the following equipment restrictions will also apply for road and track competitions.

  1. Handlebars shall be of a standard or “Classic” style. However bolt on handlebar extensions shall be allowed for JM15, JW15, JM17, and JW17 in the individual pursuit, team pursuit, and road and track time trials only.
    No modification to the extension shall be allowed. Gear and brake mechanisms must not be placed on the extensions.
  2. For all events, wheels must have at least 16 spokes. The rim shall exclude the use of composite fibres.
  3. Only high-pressure detachable tyres and tubes shall be used. A detachable type tube means the tube is detachable from the tyre casing.
    Such high-pressure tyres shall be beaded.

Suggested Junior Gearing

The ‘roll out’ distance is the distance travelled by the bicycle with one revolution of the crank, irrespective of the sizes of the chainring, sprocket, and wheels. This is the method employed by Commissaires at events. The Commissaire will shift your bike into the largest gear available, the biggest chainring on the front and the smallest gear on the back. The suggested combinations are usually very close for the rollout with normal 700 wheels x 23 mm tyres, but can vary with tyre sizes and pressure. There are various other configurations by which the gearing for these rollouts can also be achieved.

Gearing Rollout Calculator

How to know when races are coming?

Track, Road, Crit and Cyclocross events occur throughout the year. Lock in the events that suit your child (and family) by using our *free scheduling platform.

All AusCycling accredited races can be seen on the Entry Boss webpage, which is also the portal for entering and race information.

All QuadC members will be given their own *free Training Peaks Account where weekly sessions and activities are published. This on-line tool  allows coaches to set personalised programs, timetable training and set competitive goals in a readily visible way for parenst and children. Families can also follow the progress of their little cyclists through this training diary.

QuadC members follow this link to create a free Training Peaks account linked to the QuadC Program: Training Peaks QuadC Program

QuadC operates a WhatsApp group for updates related to weather, events and activities.

*Training Peaks is free for Junior Use Case as envisaged by CCCC