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DISC #2 2010-2011

by Carl Brewer last modified 2010-12-10 18:57

A regular "summer" DISC session for 2010-2011 This session will run at Blackburn at 4pm, not DISC

What track DISC training session training
When 2010-12-12
from 16:00 to 19:00
Where Blackburn Velodrome
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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NOTE: Sprinters please arrive at 3:30 for an early warmup

A charge of $5 per rider to attend applies due to this session being run at Blackburn, not DISC as DISC is unavailable on this date.

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
3:30 sprint 15 min easy laps warmup flying 0, 30m pjump on 82"
4:00 enduro rolling turns in easy gear (<82"), ending in sprint
4:00 sprint 3 x 100m pjump (seated) in pairs from 35km/h (motorpaced) (RG J, RG S)
4:20 enduro 3 x 5 min 10:50's w' 2 mins RR
4:40 sprint sprint games - chase and pass in pairs 82"
5:00 enduro 15 mins 1/2 lap motorbike attacks
5:20 sprint sprint skills : over, under, duck & dive
5:40 all 1 x 500m revouts (750m for kilo & 750 riders)
5:55 all 5 min rolling turns warmdown



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