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Friday night DISC #11

by Carl Brewer last modified 2014-06-13 03:29

An aboc/Blackburn Cycling Club DISC session

What Blackburn training session DISC training session
When 2014-06-13
from 18:00 to 22:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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Friday night, combined with Blackburn Cycling club!

A charge of $20 per rider J19 and older, $15 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 – Inform the coach if specific training is required, we will attempt to accommodate athlete’s wishes. Aero equipment is OK providing we follow safe bunch etiquette. Always opt for smaller gears and give yourself the challenge!

The program for this session:

Time

Rider

Focus

Drill

6:00

Novice

Skills

Basic skills & assessment

6:25

 Sprint

w/up

Prancercise, 1/4 RAC10, 1/4 RAC30 82"

7:00

Enduro

Warm-up

15min  lap Warm-up E1-E2  

7:20

 Sprint

Strength

500 w/out 82"

7:35

Enduro 

 Aerobic

 groups of three 1/2 lap turns Upper Aerobic (E2)

7:55

 Sprint

Strength

250m RAC35 RG+8 h'cap

8:10

Enduro

 LT

 Pairs, Take a Lap

8:30

 Sprint

Strength

250m RAC35 RG+12 h'cap

8:40

Enduro

 Aerobic

 10min Expression session, 5 min Cool Down

8:55

 Sprint

Strength

375m RAC40 RG+12 h'cap

9:15

 Sprint

skill

1.5's 82"

 

 


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