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Friday night DISC #19

by Carl Brewer last modified 2014-02-05 15:10

An aboc/Blackburn Cycling Club DISC session

What Blackburn training session DISC training session
When 2014-02-07
from 18:00 to 22:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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NOTE: Sprinters please arrive at 6:10pm with your rollers for a roller warmup starting at 6:30pm

 

Friday night, combined with Blackburn Cycling club!

 

A charge of $15 per rider J19 and older, $10 for J17's and under to attend applies, payable on the night to Blackburn, 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 three hours of track time

 

NOTE: Endurance restrict your gears. Please inform the coach if specific training is required. We will attempt to accommodate athlete’s wishes.

 

The program for this session:

Time

Rider

Focus

Drill

6:00

Novice

 Skills

Intro to DISC, basic skills & assessment

6:25

sprint

 

15 min roller w/up 82", 1/4 lap RAC15, e+50

7:00

Enduro

Warm-up

RG<82” 15lap x E1, 5xE2, 5xE1, 5xE3, 5xE1

7:20

sprint

 

E+100 RG C&P

7:35

Enduro

Lactate

RG<90”, O2 – E3, 2set x 5min

7:55

sprint

 

E+100 RG C&P

8:10

Enduro

Anaerobic/Skills

45 Lap, E2 – E3, 2 Person Break for skill

8:30

sprint

 

m/bike E+200 RG C&P

8:40

Enduro

Aerobic/Skills

 10min Double Swing Turns

 8:55

sprint

 

m/bike E+200 RG C&P

9:10

Enduro

 Recovery

Optional Cool down  (No Efforts)

9:10

sprint

 

skills - 1.5's

 


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