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DISC #6 2010-2011
Our last "summer" DISC session for 2010-2011 Note: This session starts at 6pm (5:30 for sprinters)
| What | track DISC training session training |
|---|---|
| When |
2011-03-27 18:00
2011-03-27 20:00
2011-03-27 from 18:00 to 20:00 |
| Where | DISC |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
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NOTE : Sprinters please arrive at 5:30 for an early warmup, session starts on track at 6pm
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, 1 x 1/4 lap RACCEL |
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) | |||
| 5:20 | enduro | 3 x 5 min 10:50's w' 2 mins RR | |||
| 5:40 | sprint | 2 x 1 lap MAC (RG) | |||
| 6:00 | enduro | 15 mins 1/2 lap motorbike attacks | |||
| 6:20 | sprint | sprint skills : over under D&D + reaction sprint | |||
| 6:40 | all | 2 x 500m revouts | |||
| 6:55 | all | 5 min rolling turns warmdown |