Personal tools
You are here: Home Training sessions DISC sessions 2014 Winter Sunday Sprint DISC #20
Log in

Forgot your password?
Document Actions

Sunday Sprint DISC #20

by Carl Brewer last modified 2014-08-16 19:36
What DISC training session
When 2014-08-17
from 16:20 to 19:00
Where DISC
Contact Name Dino Apolito
Add event to calendar vCal


NOTE: Sprinters please arrive at 4:00pm with your rollers for a roller warmup starting at ~4:20pm

A charge of $22 per rider to attend applies (or $5 if at 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 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 15 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 Silver standard is welcome to attend, please contact Carl to discuss if you have any questions.

The program for this session, NOTE : TC is target cadence, aiming for 145rpm+ each time, the last effort you choose your own gear that you think you can hit TC on. The chaser does a break & run into T1 if on the wheel/hip otherwise run at wheel down back straight and pass.  Leader does 100m, but does NOT swing up until chaser(s) have passed.

Time rider drill
4:20 sprint prancercise 1/4 RAC15, E+50 82"
 5:10  sprint T/S entry 1/2 lap turns 82"
5:40 sprint E+100/150 pairs C&P leader 100, chaser 150 RG-8 (Target cadence 145rpm)
6:00 sprint E+100/150 pairs C&P leader 100, chaser 150 RG-6 (Target cadence 145rpm)
6:20 sprint E+100/150 pairs C&P leader 100, chaser 150 RG-4 (Target cadence 145rpm)
6:40 sprint E+100/150 pairs C&P leader 100, chaser 150 gear to hit TC


Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: