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DISC #1 2010

by Carl Brewer last modified 2010-04-06 06:26

The first aboc DISC session for winter 2010

What DISC training session
When 2010-04-25
from 17:00 to 19:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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Our first DISC session for 'winter' 2010

A charge of $20 per rider to attend applies, 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 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
5:00 all rolling turns in easy gear (<88"), ending in sprint for sprinters
5:20 enduro 5 min hard rolling turns, 5 min recovery, 5 min hard, 5 min recovery
5:40 sprint K1 (big gear) in pairs
6:00 enduro 15 min two rider take a lap efforts
6:20 sprint 2 x flying 100's on the 5 (small gear) in pairs
6:40 all 15 minute 'take a lap' grand prix (88"-92")
6:55 all 5 min rolling turns warmdown


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