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Tyres for board track velodromes
Sunday Sprint DISC #19
Sunday Sprint DISC #1
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Friday night DISC #19
An aboc/Blackburn Cycling Club DISC session
| What | Blackburn training session DISC training session |
|---|---|
| When |
2014-02-07 18:00
2014-02-07 22:00
2014-02-07 from 18:00 to 22:00 |
| Where | DISC |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
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NOTE: Sprinters please arrive at 6:10pm with your rollers for a roller warmup starting at 6:30pm
Friday night, combined with Blackburn Cycling club!
A charge of $15 per rider J19 and older, $10 for J17's and under to attend applies, payable on the night to Blackburn, 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 three hours of track time
NOTE: Endurance restrict your gears. Please inform the coach if specific training is required. We will attempt to accommodate athlete’s wishes.
The program for this session:
|
Time |
Rider |
Focus |
Drill |
|
6:00 |
Novice |
Skills |
Intro to DISC, basic skills & assessment |
|
6:25 |
sprint |
|
15 min roller w/up 82", 1/4 lap RAC15, e+50 |
|
7:00 |
Enduro |
Warm-up |
RG<82” 15lap x E1, 5xE2, 5xE1, 5xE3, 5xE1 |
|
7:20 |
sprint |
|
E+100 RG C&P |
|
7:35 |
Enduro |
Lactate |
RG<90”, O2 – E3, 2set x 5min |
|
7:55 |
sprint |
|
E+100 RG C&P |
|
8:10 |
Enduro |
Anaerobic/Skills |
45 Lap, E2 – E3, 2 Person Break for skill |
|
8:30 |
sprint |
|
m/bike E+200 RG C&P |
|
8:40 |
Enduro |
Aerobic/Skills |
10min Double Swing Turns |
|
8:55 |
sprint |
|
m/bike E+200 RG C&P |
|
9:10 |
Enduro |
Recovery |
Optional Cool down (No Efforts) |
|
9:10 |
sprint |
|
skills - 1.5's |
Cam Woolcock Vic masters crit champion