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DISC #3 2010-2011

by Carl Brewer last modified 2011-01-05 19:30

A regular "summer" DISC session for 2010-2011

What track DISC training session training
When 2011-01-09
from 17:00 to 19:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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NOTE: Sprinters please arrive at 4:30 for an early warmup

A charge of $20 per rider to attend applies.

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
4:30 sprint

15 min roller warmup, flying 0, 40m raccel on 82" from 30km/h

5:00 enduro rolling turns in easy gear (<82"), ending in sprint
5:00 sprint 2 x 125m  raccel(seated) in pairs from 35km/h (RG J, RG S)
5:20 enduro 3 x 5 min 10:50's w' 2 mins RR
5:40 sprint sprint games - chase and pass in pairs 82" juniors 90" seniors
6:00 enduro 15 mins 1/2 lap motorbike attacks
6:20 sprint sprint skills : over, under, duck & dive
6:40 all 1 x 500m revouts (750m for kilo & 750 riders)
6:55 all 5 min rolling turns warmdown



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