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A week in the life of
Friday night DISC #6
Friday night DISC #1
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BBN #1
The first aboc BBN Sunday session for summer
| What | Blackburn training session |
|---|---|
| When |
2011-10-23 16:00
2011-10-23 19:00
2011-10-23 from 16:00 to 19:00 |
| Where | Blackburn velodrome |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
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NOTE: Sprinters please arrive at 4pm with your rollers for a roller warmup starting at 4:20pm
A charge of $5 per rider to attend applies, riders are expected to bring their own track bikes. No bikes are available to hire. Please bring the correct cash.
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" |
| 4:40 | enduro | 25 lap rolling turns in easy gear (<82"), ending in sprint |
| 5:00 | sprint | 3 x 1/4 lap pjump from 20km/h in pairs react to following rider, 82" |
| 5:20 | enduro | 1k Handicap Practice |
| 5:40 | sprint | 3/4 lap p/jump from 35km/h in pairs, side by side race to finish RG |
| 5:55 | enduro | 2k Handicap Practice |
| 6:10 | sprint | flying 200 in pairs, following rider tries to pass, RG-4 |
| 6:20 | enduro | 2k Handicap Practice |
| 6:40 | sprint | flying 200 in pairs, following rider tries to pass, RG-4 |
| 6:50 | enduro | 10 laps Rolling Turns |
| 6:55 | sprint | 1.5 lap match sprints 82" |
Cam Woolcock Vic masters crit champion