4Five+ Members and Supporters are invited to join us on the first Friday of each month for a social no-drop ride. Non-members are welcome, but there is an expectation that after a few rides with us you will become a member - it’s a great way of showing your support for the work of the 4Five+ volunteers, and gaining access to some great member benefits.

For insurance purposes, non-AusCycling members are required to register via Ride Nation.

We will leave from the Wadjuk car park (behind Frasers Restaurant) in Kings Park at 6.30am, and aiming for a 7.30am post-ride coffee & chat.

Details on facebook event: https://www.facebook.com/4fiveplus

Non-AusCycling members register here: https://www.revolutionise.com.au/4fiveplus/events/272247

Festive special

4Five+ Members and Supporters are invited to join us on the first Friday of each month for a social no-drop ride. Non-members are welcome, but there is an expectation that after a few rides with us you will become a member - it’s a great way of showing your support for the work of the 4Five+ volunteers, and gaining access to some great member benefits.

For insurance purposes, non-AusCycling members are required to register via Ride Nation.

We will leave from the Wadjuk car park (behind Frasers Restaurant) in Kings Park at 6.30am, and aiming for a 7.30am post-ride coffee & chat at our cafe of choice.

Details on facebook event: https://www.facebook.com/4fiveplus

Non-AusCycling members register here: https://www.ridenation.com.au/shop/kings-park/wa/4five-athlete-collective/1017

4Five+ Members and Supporters are invited to join us on the first Friday of each month for a social no-drop ride. Non-members are welcome, but there is an expectation that after a few rides with us you will become a member - it’s a great way of showing your support for the work of the 4Five+ volunteers, and gaining access to some great member benefits.

For insurance purposes, non-AusCycling members are required to register via Ride Nation.

We will leave from the Wadjuk car park (behind Frasers Restaurant) in Kings Park at 6.30am, and aiming for a 7.30am post-ride coffee & chat at our cafe of choice.

Details on facebook: https://www.facebook.com/4fiveplus

Non-AusCycling members register here: https://www.ridenation.com.au/shop/kings-park/wa/4five-athlete-collective/1017

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.

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

Join 4F on female-friendly training rides as we prepare for a great season of gravel racing. This time we are taking on the Heritage Trail & Firewood Loop.

The ride will suit intermediate and advanced riders, with speed expected >20km/h (your gravel speed is usually 10km/h slower than your road speed). Faster riders are encouraged to ride repeats to keep moving and allow the back markers to regroup.

Rides will be ~4 hours, usually with a loop option for those wanting to ride only 2 hours. Routes will be posted in the event Discussion once finalised.

If you are not an AusCycling member you will need to register via Ride Nation for insurance purposes. While non-members are welcome, it is expected that you will join 4F if you are a repeat attendee to support the work of our volunteers.

What you need:
- gravel bike, or similar
- Australian Standards approved helmet
- mobile with Telstra network coverage or a satellite communications device (e.g. Garmin InReach) - there are many network blackspots on our routes.
- all spares (tube, puncture repair kit, CO2)
- hydration and nutrition
- route map
- clothing appropriate for the weather
- any medication you might require

Details on facebook: https://www.facebook.com/4fiveplus

Non-AusCycling members register here: https://www.ridenation.com.au/shop/kings-park/wa/4five-athlete-collective/1017

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.

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

Placeholder - time & venue tbc.

Follow the 4Five+ Facebook page for updates https://www.facebook.com/4fiveplus

Heart2Heart: A Women’s Health Week Event

Join us for a very special Heart2Heart with leading Interventionist Cardiologist Dr Richard Alcock, focusing on women’s health, well-being and staying active.

Registration link to come.

Presented by three organisations passionate about women’s health and well-being: 4Five+ Athlete Collective, WA Triathlon, and Perth Triathlon Club.

4F Member exclusive, limited places - register HERE

4Five+ AC are excited to host a nutrition workshop with Accredited Practicing Dietitian and Sports Dietitian Mel Raybould. Mel specializes in Sports Nutrition & Women’s Health (Menopause).

The workshop will focus on developing a nutrition strategy for training and participating in an endurance event - optimising performance, enhancing recovery and improving overall quality of life.

The workshop is timed to coincide with preparation for the upcoming Tour of Margaret River.

The workshop will cover:

·       Protein needs of mid-life endurance athletes

·       Carbohydrate needs and periodization

·       Fuelling your training and practicing your nutrition strategy

·       Race day and race weekend nutrition

·       Hydration strategies

Homework: there will be a significant Q&A component to the workshop. Please bring along a summary of what you currently eat/drink for training days and race days to help develop your personal nutrition strategy.

Register via Humanitix https://events.humanitix.com/fuel-for-success/tickets

Join us for a no-drop training ride led by Nannup local and experienced gravel rider Vanessa Johnson.

REGISTER HERE

Our goal is to ride from Nannup and do a loop of Element Valley, possibly part of the 2026 UCI Gravel World Champs course. Pace expected to be 15-20km/hour with regular regroups. Enthusiastic climbers are encouraged to repeat climb sections to maintain momentum.

Where: Barista & Blackwood Bread cafe in the main street.

When: Sunday 25 August. Arrive 8.30am for coffee & 9am roll out.

Who: Particularly welcoming to women and all allies of the 4Five+ mission to support women in midlife to maintain an active & healthy lifestyle

Bring:

- roadworthy bike suitable for riding on gravel

- Australian Standards approved helmet

- mobile with Telstra network coverage or a satellite communications device (e.g. Garmin InReach) - there are many network blackspots in & around Nannup.

- all spares (tube, puncture repair kit, CO2)

- hydration and nutrition

- clothing appropriate for the weather

- any medication you might require

New to gravel? Check out the 4F Gravel Guide attached.

This is winter, a little rain won't stop us. Adjustments to times and routes may be made depending on the forecast, and if warnings are in place the ride may be cancelled. Follow the facebook event for updates. Best endeavors will be made to contact registered riders about last minute changes.

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.

Follow the 4Five+ Facebook page for updates https://www.facebook.com/4fiveplus

Nannup - Element Valley

This is a FREE event, but bookings are essential via Ride Nation as places are limited.

Join us for a no-drop training ride led by Nannup local and experienced gravel rider Vanessa Johnson.

Our goal is to ride from Nannup and do a loop of Element Valley, possibly part of the 2026 UCI Gravel World Champs course. Pace expected to be 15-20km/hour with regular regroups. Enthusiastic climbers are encouraged to repeat climb sections to maintain momentum.

Where: Barista & Blackwood Bread cafe in the main street.
When: Sunday 28 July. Arrive 8.30am for 8.45am roll out.
Who: Particularly welcoming to women and all allies of the 4Five+ mission to support women in midlife to maintain an active & healthy lifestyle
Bring:
- roadworthy bike suitable for riding on gravel
- Australian Standards approved helmet
- mobile with Telstra network coverage or a satellite communications device (e.g. Garmin InReach) - there are many network blackspots in & around Nannup.
- all spares (tube, puncture repair kit, CO2)
- hydration and nutrition
- clothing appropriate for the weather
- any medication you might require

New to gravel? Check out the 4F Gravel Guide on the Resources page of the 4fiveplus website https://www.4fiveplus.org/resources.

This is winter, a little rain won't stop us. Adjustments to times and routes may be made depending on the forecast, and if warnings are in place the ride may be cancelled. Watch the event discussion for updates. Best endeavors will be made to contact registered riders about last minute changes.

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.

Follow the 4Five+ Facebook page for updates https://www.facebook.com/4fiveplus

4Five+ Athlete Collective AGM - Saturday 20 July 2024

For 4Five+ AC financial members - details and links emailed. RSVP required by Thursday 18 July.

AGM warm-up ride 7.30am from the Zamia Cafe car park, Kings Park. Social no-drop ride ~25kph following a similar route to the 4F First Friday rides - route will be shared via the facebook event

AGM Meeting starting 9.00am

In person - Zamia Cafe, Kings Park. Complimentary coffee and muffins for 4F financial members.
Online - via MS Teams

Placeholder - time & venue tbc.

Follow the 4Five+ Facebook page for updates https://www.facebook.com/4fiveplus

This is a FREE event, but bookings are essential via Ride Nation (tickets available from 22 May)

https://www.ridenation.com.au/shop/kings-park/wa/4five-athlete-collective/1017

Join us for a no-drop social ride led by Nannup local and experienced gravel rider Vanessa Johnson.

Our goal is to ride from Nannup to the Cambray Cheese Shop, mostly on the Munda Biddi Trail. Distance ~35km, pace expected to be 15-20km/hour with regular regroups.

When: Sunday 26 May. Arrive 8.30am for 8.45am roll-out (earlier if you fancy a pre-ride coffee & chat).

Where: Meet at Stopping Place, Warren Rd Nannup
Route: https://www.strava.com/routes/3226463162351481294

Who: Particularly welcoming to women and all allies of the 4Five+ mission to support women in midlife to maintain an active & healthy lifestyle. Suitable for novice gravel riders.

Bring:
- roadworthy bike suitable for riding on gravel
- Australian Standards approved helmet
- mobile with Telstra network coverage or a satellite communications device (e.g. Garmin Inreach)
- all spares (tube, puncture repair kit, CO2)
- hydration and nutrition
- any medication you might require

Don't have a bike? Contact Three Tanks Cycling about bike hire in advance.

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

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.

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.