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Friday night DISC #25

by Carl Brewer last modified 2014-03-27 20:03

An aboc/Blackburn Cycling Club DISC session

What Blackburn training session DISC training session
When 2014-03-28
from 18:00 to 22:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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  Friday night, combined with Blackburn Cycling club!

A charge of $20 per rider J19 and older, $15 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 – Inform the coach if specific training is required, we will attempt to accommodate athlete’s wishes. Aero equipment is OK providing we follow safe bunch etiquette. Always opt for smaller gears and give yourself the challenge!

The program for this session:

Time

Rider

Focus

Drill

6:00

Novice

Skills

Basic skills & assessment

6:25

 Sprint

w/up

rollers 15m, 1/4 RAC15, E+100 82"

7:00

Enduro

Warm-up

30 lap Gradual Warm-up E1 RG 82”, two groups

7:20

 Sprint

strength

2 x (1/2 RAC15 2 seated) RG+6

7:35

Enduro

Lactate

30 lap strong leading efforts swapping turns (two groups) 

7:55

 Sprint

strength

2 x (1/2 RAC15 2 seated) RG+10

8:10

Enduro

Anaerobic/Power

 modified Italian Pursuit (two groups)

8:30

 Sprint

strength-cap

250m RAC30 h'cap RG+4

8:40

Enduro

Aerobic/Skills

 30 lap Expression session

8:55

 Sprint

capacity

500m RAC35 h'cap RG-6

8:55

 Sprint

skill

OD&D 82"

 

 


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