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Sunday Sprint DISC #12

by Carl Brewer last modified 2015-07-05 00:03
What DISC training session
When 2015-07-05
from 16:20 to 19:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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NOTE: Sprinters please arrive at 4:00pm with your rollers or runners for a roller or prancercise warmup starting at ~4:30pm

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 :

Time rider drill
4:30 sprint 15 min rollers/prance  62.5m RAC 10, 62.5m RAC30 82"
5:25 sprint 165m RAC SC 80 TC 140
5:45 sprint 165m RAC SC 80 TC 140
 6:15 sprint

250m RAC SC 80 TC 140

 6:35  sprint 250m RAC SC 80 TC 140
 6:50   lookback at speed


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