Forgot your password?
Thank you
So is DISC is Friend or Foe?
Trek Summer Sprint Series Round 1 - Dino and Rob!
Sunday Sprint DISC #19
Sunday Sprint DISC #1
What is DOMS?
Document Actions
DISC #4 2010-2011
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 |
2011-01-23 16:00
2011-01-23 19:00
2011-01-23 from 16:00 to 19:00 |
| Where | Blackburn Velodrome |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
vCal
iCal
|
NOTE: Sprinters please arrive at 3:30 for an early warmup
A charge of $10 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 | 2 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 | gate start practice (10m!) |
| 5:00 | enduro | 15 mins 1/2 lap motorbike attacks |
| 5:20 | sprint | 2 x mbike leadout 1 lap at 500m ITT pace (race gear) |
| 5:40 | all | 1 x 500m revouts (750m for kilo & 750 riders) |
| 5:55 | all | 5 min rolling turns warmdown |