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DISC #7 2008

by Carl Brewer last modified 2008-05-25 01:16
What DISC training session
When 2008-05-25
from 17:00 to 19:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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Our seventh DISC session for 'winter' 2008

This session will be coached by Carl Brewer, assisted by Nathan Larkin.

A charge of $20 per rider to attend applies, riders are expected to bring their own track bikes and tyres that are suitable for use at DISC, your tyres will be checked for suitability before we allow you on the track. Please bring the correct cash.

We have exactly two hours of track time, if you can arrive early it will mean you get more track time for warmups etc.  Ideally if you can be at DISC 20 minutes before we're due to start that will help us keep on schedule and you will get the most from the session.

A maximum of 15 riders may attend, and we request that you confirm attendance before coming.  Priority in the instance of oversubscription is given to riders actively coached by aboc coaches or regular attendees at aboc Spin Sessions.  Any rider with a current ACF (Cycling Australia) licence of at least Ride It standard is welcome to attend, please contact Carl to discuss if you have any questions.

The program for this session :


Time rider drill
5:00 all rolling turns in easy gear (<88"), ending in sprint for sprinters
5:20 enduro  pursuits
5:40 sprint 4 x rolling 10 second jumps on the 5 in pairs
6:00 enduro 2 x (5 min MAX:5 min recovery)
6:20 sprint 2 or 3 x leadout (pairs) F100's on the 10 (small gear)
6:40 all 10 minute 'take a lap' grand prix 
6:50 all 10 min rolling turns warmdown


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