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BBN #2

by Carl Brewer last modified 2011-11-18 00:55

An aboc BBN Sunday session for summer

What Blackburn training session
When 2011-11-20
from 16:00 to 19:00
Where Blackburn velodrome
Contact Name Carl Brewer
Contact Email
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NOTE: Sprinters please arrive at 4pm with your rollers for a roller warmup starting at 4:20pm

A charge of $5 per rider to attend applies, riders are expected to bring their own track bikes.  No bikes are available to hire.  Please bring the correct cash.

A maximum of 16 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
4:20 sprint 15 min roller w/up, 1 x 1/4 lap pjump 82"
4:40 enduro 25 lap rolling turns in easy gear (<82"), ending in sprint
5:00 sprint

starts/paired F200 (RG)

5:20 enduro 2K Handicap
5:40 sprint starts/paired F200 (RG)
5:55 enduro 2K Handicap
6:10 sprint 350m PJump from 35km/h pairs
6:20 enduro 1K HAndicap
6:40 sprint 350m PJump from 35km/h pairs
6:50 enduro 10 laps Rolling Turns
6:55 sprint 1 lap match sprints 82"


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