Personal tools
You are here: Home Training sessions DISC sessions 2013-2014 Summer Friday night DISC #20
Navigation
Log in


Forgot your password?
 
Document Actions

Friday night DISC #20

by Carl Brewer last modified 2014-02-13 20:56

An aboc/Blackburn Cycling Club DISC session

What Blackburn training session DISC training session
When 2014-02-14
from 18:00 to 22:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
Add event to calendar vCal
iCal

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. Also feel free to 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

 

200m MAC35 RG

7:35

Enduro

Lactate

½ Pyramid, 1-4min, E1-O2, Building Effort

7:55

sprint

 

200m MAC35 RG

8:10

Enduro

Anaerobic/Skills

 40 Lap E2-E3,  Turns, Two groups, Pop & Drop

8:30

sprint

 

250m MAC35 RG

8:40

Enduro

Aerobic/Skills

 Riders Choice or  (coach has ultimate decision)

8:55

sprint

 

375m MAC35 r/l 100 RG

9:10

Enduro

 Recovery

Optional Cool down  (No Efforts)

9:10

sprint

 

skills - 1.5's


Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: