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DISC #16 2010

by Carl Brewer last modified 2010-08-05 08:28

An aboc DISC session. NOTE: New start time for Sprinters, bring rollers!

What DISC training session
When 2010-08-08
from 16:20 to 19:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A regular DISC session for 'winter'

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

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
4:20 sprint
20 min roller w/up
5:00 enduro rolling turns in easy gear (<82"), ending in sprint
5:00 sprint 3 x 1/4 lap power jump (82"J, 90"S)
5:20 enduro 15 lap Scratch Race Skills
5:40 sprint 3 x K1 1/4 (84"J, 96"S)
6:00 enduro Lead Out Skills
6:20 sprint 2 x K1 1/2 (86"J 100"S)
6:40 all 15 minute 'take a lap' grand prix (88"-92")
6:55 sprint Flying 50 (82" J & S)
6:55 all 5 min rolling turns warmdown


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