Join us for a no-drop social ride around the beautiful rolling gravel roads and trails of the Tiger Tracks Gravel course. TTG Course Designer and Jalbarragup local Vanessa Johnson will lead the ride.

Distance will be 25-43km, depending on the experience level of the group. Pace expected to be 15-20km/hour.

Route: https://www.strava.com/routes/3199261960150257074

Please arrive at 7.45am for 8am roll-out from the Darradup Volunteer Bushfire Brigade Shed on Johnston Rd, Jalbarragup.

The ride will be in remote country. It is advisable to carry a mobile with Telstra network coverage or a satellite communications device (e.g. Garmin Inreach). There is no water on course, so be sure to carry sufficient hydration for the ride duration.

All riders must wear an Australian Standards Approved helmet. Bikes should be suitable for off-road terrain (e.g. mountain bike or gravel bike fitted with knobbly tyres) and have working brakes. Riders must be self-sufficient for spares, hydration and nutrition.

New to gravel? Check out the 4F Gravel Guide here: https://www.4fiveplus.org/resources

This is a FREE event, but bookings are essential via RIDE NATION.

Many thanks to the Department of Local Government, Sports and Cultural Industries for funding this 4Five+ Athlete Collective initiative through an Active Regional Communities Grant.

Suited to riders new to gravel and those who would like to develop their bike handling skills, and especially welcoming to female riders. This will be a great session for novice riders planning to participate in the Tiger Tracks Gravel event in April.

Meet 7.30am for briefing before 8am roll-out from the grassy area next to the Stopping Place, 8 Warren Rd, Nannup. An accredited AusCycling instructor will take you through a skills session, which will be followed by a supported social ride. Remember to pack spares, hydration, and nutrition.

All riders must wear an Australian Standards Approved helmet. Bikes should be suitable for off-road terrain (e.g. mountain bike or gravel bike fitted with knobbly tyres) and have working brakes.

This is a FREE event, but bookings are essential via RIDE NATION

Many thanks to the Department of Local Government, Sports and Cultural Industries for funding this 4Five+ Athlete Collective initiative through an Active Regional Communities Grant.

The 4F Twilight Series is run by women, for women (with the help of a few good men). These twilight criterium events are designed to be welcoming, safe, fun, affordable, social, and family-friendly.
The series includes skills sessions and graded criteriums.

Teams of three will compete for the 4F Twilight Series Team Prize. Team members can enter any combination of grades. Participation points for all three team members in the criteriums will go towards the overall total, with additional points awarded to the top five finishers in each criterium. Points will also be awarded to teams that provide volunteers (team members or supporters) to help run the event.

In addition to Grade podiums for each round, the following series prizes will be awarded

• 4F Twilight Series Team

• Grade Points Podium

• 4Five+ Points Podium (riders aged 45+)

• Junior Points Podium (U11/U13, individual riders)

• Rider of the Series - showing fairness, determination and spirit

Other series prize categories include the 4Five+ Points Podium (riders aged 45+), Junior Points Podium (U11/U13), and . There will also be Primes and fun spot prizes each round.
There will be individual entries available for U11 & U13, and other grades where there is field capacity.

Details on the website here: https://www.4fiveplus.org/4f-twilight-series

Location: Midvale SpeedDome, Eddie Baron Drive, Middle Swan

Enter via EntryBoss https://entryboss.cc/calendar/4fiveplus

The 4F Twilight Series is run by women, for women (with the help of a few good men). These twilight criterium events are designed to be welcoming, safe, fun, affordable, social, and family-friendly.
The series includes skills sessions and graded criteriums.

Teams of three will compete for the 4F Twilight Series Team Prize. Team members can enter any combination of grades. Participation points for all three team members in the criteriums will go towards the overall total, with additional points awarded to the top five finishers in each criterium. Points will also be awarded to teams that provide volunteers (team members or supporters) to help run the event.

In addition to Grade podiums for each round, the following series prizes will be awarded

• 4F Twilight Series Team

• Grade Points Podium

• 4Five+ Points Podium (riders aged 45+)

• Junior Points Podium (U11/U13, individual riders)

• Rider of the Series - showing fairness, determination and spirit

Other series prize categories include the 4Five+ Points Podium (riders aged 45+), Junior Points Podium (U11/U13), and . There will also be Primes and fun spot prizes each round.
There will be individual entries available for U11 & U13, and other grades where there is field capacity.

Details on the website here: https://www.4fiveplus.org/4f-twilight-series

Location: Midvale SpeedDome, Eddie Baron Drive, Middle Swan

Enter via EntryBoss https://entryboss.cc/calendar/4fiveplus

The 4F Twilight Series is run by women, for women (with the help of a few good men). These twilight criterium events are designed to be welcoming, safe, fun, affordable, social, and family-friendly.
The series includes skills sessions and graded criteriums.

Teams of three will compete for the 4F Twilight Series Team Prize. Team members can enter any combination of grades. Participation points for all three team members in the criteriums will go towards the overall total, with additional points awarded to the top five finishers in each criterium. Points will also be awarded to teams that provide volunteers (team members or supporters) to help run the event.

In addition to Grade podiums for each round, the following series prizes will be awarded

• 4F Twilight Series Team

• Grade Points Podium

• 4Five+ Points Podium (riders aged 45+)

• Junior Points Podium (U11/U13, individual riders)

• Rider of the Series - showing fairness, determination and spirit

Other series prize categories include the 4Five+ Points Podium (riders aged 45+), Junior Points Podium (U11/U13), and . There will also be Primes and fun spot prizes each round.
There will be individual entries available for U11 & U13, and other grades where there is field capacity.

Details on the website here: https://www.4fiveplus.org/4f-twilight-series

Location: Midvale SpeedDome, Eddie Baron Drive, Middle Swan

Enter via EntryBoss https://entryboss.cc/calendar/4fiveplus

4fIVE+ Athlete Collective Incorporated AGM.

Online via MS Teams

Details emailed to members.

Pelvic Health for Active Women is a WOMEN'S HEALTH WEEK event hosted by 4Five+.

Physios Angela Pontifex and Jessica Lim from Body Logic will talk about how to maintain pelvic health to help you enjoy an active sporting life.

• Normal pelvic changes during menopause (hormonal changes)

• Normal bowel and bladder health

• Common pelvic health conditions and risk factors

• What’s involved with a pelvic health assessment

• How physiotherapy can help

• Sports specific information e.g. running and cycling do’s and don’ts

After the talk there there will be an open forum to share our knowledge about optimizing your comfort on the bike, and prevention and treatment of saddle contact issues.

Refreshments provided.

WHEN: 3pm, Sunday 11 September

WHERE: Atlas Professionals, Level 4, 1 Campbell Street West Perth

COST: $15 general admission, FREE for 4Five+ Members (check your email for promo code)

WHO: Women interested in improving or maintaining their pelvic health

Can't be there in person? 4Five+ members can book a ticket to hear the talk via MS Teams

TICKETS: https://www.eventbrite.com.au/e/405539227747

Resilience & Mojo Maintenance

The 4Five+ Athlete Collective are excited to launch our 2022 seminar series with this wonderful event that will focus on resilience and maintaining (or re-discovering) your mojo.

Speaker: Pippa Bell, Psychologist

Psychologist Pippa Bell has a special interest in resilience. Pippa is an adventurer and keen MTBer, undertaking epic MTB stage races such as the Pioneer in New Zealand, and the Mongolia Bike Challenge. Pippa has faced significant health challenges in her life, so understands the value of resilience.

Thanks to the generous support of our sponsor Picarda, we have the use of their beautiful gallery space in Fremantle for this event. There will be ample time for socializing afterwards, with a gourmet grazing table and drinks provided.

WHEN: 5pm, Saturday 23 July (allow time to find parking!)

WHERE: Picarda Gallery, 19 Essex St, Fremantle

COST: $15 general admission, FREE for 4Five+ Members (check your email for promo code)

WHO: 4Five+ Members, friends & guests (chaps welcome too)

Can't be there in person? 4Five+ members can book a ticket to hear Pippa speak via Zoom

Follow updates on the 4five+ facebook event.

4Five+ member & qualified AusCycling Development Instructor (Level 1 MTBA) Tracey Chapman will lead this ride. Tracey is passionate about helping more women to ride bikes - on and off the road. Tracey is currently involved in delivering a bicycle education program to primary school children. Tracey has a long list of on-bike achievements, recently winning her age group at SeVen.

Ride details:

• Location - Perth hills, route to be forwarded to attendees

• When - 9am depart, Saturday 16 July

• Format - 3 hour gravel ride incorporating 1 hour skill session with focus on braking, cornering & descending

• Cost - $15 4Five+ Members, $30 non-members Tickets HERE

• 15 riders MAXIMUM, priority access given to 4Five+ Members

This session is targeted at riders on CX and Gravel bikes, although MTB may be used.

Riders need to be self-sufficient for spares & nutrition & water. Think about clothing - dress with layers and be prepared for rain if forecast. We recommend having your ICE details visible on/with your phone.

INSURANCE - All riders must have a riding membership (Lifestyle/Race) through AusCycling. Members of clubs other than 4Five+ will need to provide their AC membership number when booking.

WEATHER - if the forecast is horrendous the ride will be cancelled and registration cost refunded. The final decision will be made Friday evening 15 July.

An opportunity for 4F members & friends to celebrate a year of 4Five+ with some gravel time.

4Five+ member Vanessa Johnson will lead this ride.

Ride details:
- Meet Bellevue RSL
- Ride the Heritage Trail up the south side to Mundaring for coffee and return on the south side. O’Connor Road repeats (mini and full) option for those training for Five/SeVen on the return.
- Cost - free - but joining 4F to show your support for our volunteers is encouraged https://www.4fiveplus.org/membership

This ride will suit CX, Gravel & MTB. Riders need to be self-sufficient for spares & nutrition & water. Think about clothing - dress with layers and be prepared for rain if forecast. If the forecast is horrible the ride will be cancelled.

As always, all riders must have appropriate cycling public liability insurance (e.g. through AusCycling membership). We recommend having your ICE details visible on/with your phone. Licensing info and ride guides on the website https://www.4fiveplus.org/resources

Please RSVP & follow the discussion for updates via the Facebook Event (tba)

Join us for a social breakfast ride to celebrate the first anniversary of the 4Five+ Athlete Collective. Members, friends and supporters welcome!

We will meet at 6am in front of Frasers, Kings Park, admire the sunrise, and then depart at 6.15am. Finish will be at Gordon Street Garage about 7am. We recommend bringing a lock to keep your bike safe. Wear your 4F kit if you have some!

This will be a no-drop ride (~25km/hr), heading along Hackett Drive, Jutland Parade, and then back into town from Claremont along the bike path. Route picture in comments.

As always, all riders must have appropriate cycling public liability insurance (e.g. through AusCycling membership). We recommend having your ICE details visible on/with your phone. Licensing & ride etiquette info on the website https://www.4fiveplus.org/resources

Please RSVP by Wednesday 17 March so we can book a table, & follow the discussion for updates via the Facebook Event

The Sanctuary Summer Series is run by women, for women (with the help of a few good men). These twilight criterium events are designed to be welcoming, safe, fun, affordable and social. Each event includes opportunities for learning and racing, as well as family-friendly activities.

Format & Schedule

• 4.30pm Gates open & registration

• 4.45 - 5.00pm Little Critters

• 5.00-5.45pm Mentoring & Warm-ups

• 6.00pm Criterium 1 (20mins + 2 laps)

• 6.30pm Criterium 2 (20mins + 2 laps)

• 7.00pm Presentations, Q&A, pack-up

Graded (A/B/C/D) handicap criteriums for women, with two grades on the circuit at once. The faster grade will start after a suitable time gap, with the aim of catching the slower grade.

Grades are limited to 15 riders per grade.

This is a team event, with riders in teams of three. Team members can enter any grade. Participation points for all three team members in the criteriums will go towards the overall total, with additional points awarded to the top 5 finishers in each criterium. Points will also be awarded to teams that supply volunteers (team members or supporters) to help run the event.

Registered teams will be given early access to event entry. Each team member will need to enter each event.

Once the early access period has expired, entries will go public. There is a wait list if we hit capacity (60 riders).

More details in the Rider Guide here

Entries

Entry via EntryBoss https://entryboss.cc/calendar/4fiveplus

Registered teams will be given early access to event entry. Each team member will need to enter each event.

Once the early access period has expired, entries will go public. There is a wait list if we hit capacity (60 riders).

• Criteriums = $10 per event

• Little Critters = $0

• Creche (bookings required) = $0

Licence Requirements

An AusCycling “Race – All Discipline” licence is required for ALL riders to be eligible to participate in the event series (including Mentoring and Little Critters sessions). All the information regarding this licence can be found here: www.auscycling.org.au/membership/race-all-discipline

Other AusCycling licences may be suitable for those not participating in the whole series, (subject to relevant Terms and Conditions. Note: lower insurance coverage than Race Licence)
- AusCycling One Day Event licence https://www.auscycling.org.au/membership/other/event-licences
- AusCycling 4 Week Free Trial https://www.auscycling.org.au/membership/other/free-trial

Still confused? Contact admin@4fiveplus.org and we will do our best to help you find the right licence.

When taking out a license you are agreeing to adhere to the AusCycling Policies and Regulations.

Little Critters

This is a fun session for the kids, involving chaperoned laps around the circuit for all budding cyclists. Anyone can join in on any bike, but you need a helmet. An AusCycling license is required for this event.

Creche

A creche service will be provided free of charge, sponsored by Dome Westralia Plaza. Numbers are strictly limited to 10 and bookings per via the entry form are essential.

Junior Restrictions

4FIVE+ Athlete Collective provides opportunities for all ages and abilities, subject to the AusCycling Junior Riding Up Policy, found under the Sport Policies & Technical Regulations section www.auscycling.org.au/page/about/governance-rules-policies

As the events are graded handicap criteriums, entries are invited from Juniors U15 and up to participate in the appropriate grade.

Gear (rollout) restrictions apply to all age groups up to J19 in competitions and any training sessions. It should be noted that these restrictions also apply even when riding in combined or graded racing.

COVID-19 Restrictions / Requirements

• There will be no on-the-day registrations

• Please ensure you maintain your physical distancing measures, especially when signing in

• Return of numbers and helmet covers will be self-serve. Please follow instructions

• There will be NO REFUNDS if you DO NOT START

FAQs

I’ve not raced before, what do I need to do?

Refer to the New Racer Guide on the Resources page. In brief:

1. You will need an AusCycling Membership/Licence

2. You will need to create an EntryBoss account so you can enter

3. Contact admin@4fiveplus.org if you need help to find some team mates

4. If you already have a team mates, register your team here: Sanctuary Summer Series Team Registration - EntryBoss

5. Enter each round via EntryBoss, and describe your riding experience in the Entry Remarks so we can allocate you to the correct grade (see below)

6. Make sure your bike is roadworthy (a pre-race service is a good idea) and that your helmet is Australia Standards Approved (AS/NZ 2063)

7. We recommend you do the mentoring session

What grade should I enter? Experienced racers should enter their usual grade. If you usually ride solo, be aware that a bunch of riders will travel about 5km/hour faster than a solo rider. If you are not accustomed to riding in a bunch, be conservative with your choice of grade. As an indication, the average speed of the grades are expected to be in the ranges below

• A Grade 36-40km/hr

• B Grade 34-38km/hr

• C Grade 32-36km/hr

• D Grade 28-32km/hr

What if one of the team can't make one of the events? The team can use a substitute rider for that event.

What if I want to join in, but don't have a team? If you don't have a team, or need extra members, contact admin@4fiveplus.org and we will try to help with team formation.

More questions? Check out the recorded Q&A session here YouTube

4Five+ Athlete Collective acknowledges the Noongar people as the Traditional Owners of the lands on which we live, train and race, and pay our respect to Elders past and present

Thank you to our sponsors who make this event possible