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Trek Summer Sprint Series Round 1 - Dino and Rob!
Sunday Sprint DISC #19
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DISC #3 2010-2011
A regular "summer" DISC session for 2010-2011
| What | track DISC training session training |
|---|---|
| When |
2011-01-09 17:00
2011-01-09 19:00
2011-01-09 from 17:00 to 19:00 |
| Where | DISC |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
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NOTE: Sprinters please arrive at 4:30 for an early warmup
A charge of $20 per rider to attend applies.
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 |
| 4:30 | sprint | 15 min roller warmup, flying 0, 40m raccel on 82" from 30km/h |
| 5:00 | enduro | rolling turns in easy gear (<82"), ending in sprint |
| 5:00 | sprint | 2 x 125m raccel(seated) in pairs from 35km/h (RG J, RG S) |
| 5:20 | enduro | 3 x 5 min 10:50's w' 2 mins RR |
| 5:40 | sprint | sprint games - chase and pass in pairs 82" juniors 90" seniors |
| 6:00 | enduro | 15 mins 1/2 lap motorbike attacks |
| 6:20 | sprint | sprint skills : over, under, duck & dive |
| 6:40 | all | 1 x 500m revouts (750m for kilo & 750 riders) |
| 6:55 | all | 5 min rolling turns warmdown |