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DISC #3

by Carl Brewer — last modified 2011-11-09 06:56

An aboc DISC session for summer

What	DISC training session
When	2011-11-13 16:20 2011-11-13 19:00 2011-11-13 from 16:20 to 19:00
Where	DISC
Contact Name	Carl Brewer
Contact Email	carl@aboc.com.au
Add event to calendar	vCal iCal

NOTE: Sprinters please arrive at 4pm with your rollers for a roller warmup starting at 4:20pm

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. 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 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"
5:00	enduro	25 lap rolling turns in easy gear (<82"), ending in sprint
5:00	sprint	2 x 1/4, 1 x 1/2 (seated) lap pjump from 20km/h in threes react to lead rider, RG+4 S RG+8 J
5:20	enduro	Handicap 2K
5:40	sprint	2 x 1/2 lap pjump from 25km/h pairs seated RG+4 S RG+8 J
5:55	enduro	Handicap 1K
6:10	sprint	250m MAC RG+4
6:15	enduro	Handicap 2K
6:40	sprint	500m windout, rider last 100 RG
6:50	enduro	10 laps Rolling Turns
6:55	sprint	track stands

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