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DISC #7 2010

by Carl Brewer last modified 2010-05-31 01:08

A regular DISC session

What DISC training session
When 2010-06-06
from 17:00 to 19:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A regular DISC session for 'winter'

This session will be run by Stewart Lucy as a caretaker.

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.  Recommended clinchers are Veloflex Records and Vittoria Diamonte Pro Lites (sanded!) 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 20 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 (<86"), ending in sprint,
2 x 1/4 lap pjumps (sprinters)
5:20 enduro 15 x 10s sprint:50s RR <85"
5:40 sprint 3 x standing 1/4 lap (gate) on 90"-92" (Juniors on 82"), 1 x flying 100
6:00 enduro 5:5, 3:3, 1:1, 30:30, 15:15
6:20 sprint 3 x standing 1/4 lap (gate) on 96"-100" (Juniors on 86") 1 x flying 100
6:40 all 15 minute 'take a lap' grand prix (88"-92")
6:55 all 5 min rolling turns warmdown



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