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BBN #7

by Carl Brewer last modified 2012-01-28 19:21

An aboc BBN Sunday session for summer

What Blackburn training session
When 2012-01-29
from 16:00 to 19:00
Where Blackburn velodrome
Contact Name Dino Apolito
Contact Email
Contact Phone 0419 966 003
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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

307m MACC rider last 100m RG

5:20 enduro TBA
5:30 sprint

350m MACC rider last 100m RG

  enduro TBA
6:00 sprint 350m MACC pairs (2nd chasing) chaser to pass rider last 100m RG
6:20 enduro TBA
6:30 sprint 350m MACC pairs (2nd chasing) chaser to pass rider last 100m RG
6:50 sprint 1 lap match sprint 82"


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