Attached are various training programmes and drills that may be relevant to your sports or particular event, and that you may choose to follow.

These will be periodically updated. For more information about a training programme, contact us by email and we can set up an individual programme after a consultation, at which time we can assess your fitness and discuss your goals.

If you are part of one of our training groups, check the Message Board or just click onto your particular file below for an update on your programme. For any queries, send us an email.  

For bicycle training groups, contact the Bike Bug cyclery www.bikebug.com 9954-5599, King of the Mountain cyclery www.komcyclery.com.au, RBCC website or Turramurra Cyclery for more details.

Download pdf files from here Lap Times Download Athletics World and Australian Records Download Athletics Australia Standards Download NSW Records Download NSW Club Relay Records Download Track and Field Competition Rules Download Six Foot Track Training Programme Download Shore Athletics Distance Programme Download Monte Cross Country Programme Download Awaba Hill Training Download Bike Fitting Download Peleton Rules Download     Message Board - check for messages from Ken. These files are downloadable PDF Files. To view them, will need the FREE Acrobat® 7 Reader™. Don't have it? Get it from here!!