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  • #6503
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 8th January 7:30pm in the Pastoral Centre Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket

    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm
    1m @ 110rpm

    2X5mins(30s l/r leg)

    Main Set :

    Hill repetitions
    3 X 6 mins ascending difficulty
    3 mins on Big Ring ( med sprocket ). Ride mod. Hard
    2 mins on Big Ring shifting up 2 gears. Try maintain same cadence.
    1 min on Big Ring shifting up another 2 gears and ride Hard.
    After each 6 min set, 2 mins Easy spin on small ring.

    Using 1-2 clicks more resistance on the Turbo,
    3 mins on Big Ring ,
    2 mins on Big Ring,
    1 min on big Ring ascending difficulty again,
    Recover 2 mins again, Easy spin on small ring.
    Then repeat.

    Cool Down
    10 mins easy spinning.
    Stretching – Flexibility.
    See you there – John

    #6573
    jdarcy1
    jdarcy1
    Participant

    hi

    #6574
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 15th January 7:30pm in the Pastoral Centrel Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket

    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm

    1m@ 110rpm

    10 min one leg drills.

    MAIN SET

    Threshold Effort
    10 mins 75-80% max HR Big Ring middle sprocket
    5 mins Recovery Easy Spin small ring middle sprocket
    2 X 5 mins Effort 80-85 % max HR Big Ring middle sprocket
    1 min Recovery Easy spin in between sets.
    5 min Recovery Easy spin Small ring middle sprocket.

    3 X 2 mins Efforts 85-90% max HR Big ring middle sprocket.
    30 sec recovery between sets Big Ring big sprocket
    5 mins recovery Easy spin small ring middle sprocket
    6 X 1 min Efforts 85-90 % max HR Big ring middle sprocket
    30 sec Recovery easy spin between sets big ring big sprocket.

    Cool Down
    10 mins easy spinning.
    Stretching – Flexibility.

    #6630
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 22nd January 7:30pm in the Pastoral Centre Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket

    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm
    1m @ 110rpm

    2X5mins(30s l/r leg)
    MAIN SET
    Hills Up and Down
    4 X Sets
    5:00 Climbing . Cadence 70 rpm BR X 15/16 sprocket . HR 80%- MAX of 905
    3:00 Downhill . Cadence 100 rpm BR X 17/18 HR 80% max.
    (Go immediately into the Downhill with a higher rpm but a lower intensity).
    5:00 R.I. Small ring middle sprocket . 50% effort – try to keep a cadence of 80-85 rpm .

    Cool-down 5:00 mins 50% effort – high cadence.
    Recovery .
    Stretching – Change and Home.

    #6695
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 29th January 7:30pm in the Pastoral Centre Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket

    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm
    1m @ 110rpm

    2X5mins(30s l/r leg)

    Main Set :
    3X 4:00 Alternate 2:00 standing at cadence 70 rpm BR X 15/16 sprocket HR 80% max.
    2:00 sitting at cadence 100+ rpm BR X 17/18 sprocket HR 80% max.
    2:00 RI between sets .Small ring X middle sprocket. 50% effort.
    3 X 6:00 Alternate 3:00 standing .Cadence 80 rpm BR X 16/17 sprocket HR 70% max
    3:00 sitting at cadence 100 rpm BR X 17/18 sprocket HR 80% max.
    2:00 RI between sets . Small Ring X middle sprocket 50% effort.
    3 X 0:30 Sprints . 1:30 RI .
    Cool down 5:00 mins small gears .50% effort . High cadence.stretching + Home.

    #6733
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 5th February 7:30pm in the Pastoral Centre Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket
    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm
    1m @ 110rpm

    5 minutes Alternate :30 sec standing , 30 sec sitting.

    6 minutes i min right leg/ 1 min left leg.

    Main Set : Muscular endurance.
    Set 1
    6 X 2:00 on Big Ring ( med sprocket ). Ride mod. Hard . 80-88% max HR. Cadence 70 rpm .
    Stay seated to maintain hip strength .
    R.I. 1:00 small ring X middle sprocket .
    3:00 RI between sets.
    Set 2
    6 X 3:00 on Big Ring ( med sprocket ). Ride Hard . 80-88% max HR. Cadence 70 rpm .
    Stay seated to maintain hip strength .
    R.I. 1:00 small ring X middle sprocket .
    Cool Down
    10 mins easy spinning.
    Stretching – Flexibility.
    See you there – John

    #6782
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 12th February 7:30pm in the Pastoral Centre Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket
    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm
    1m @ 110rpm

    5 minutes Alternate :30 sec standing , 30 sec sitting.

    6 minutes i min right leg/ 1 min left leg.
    MAIN SET : Hills – Force workout
    SET 1 :
    4 X 3:00 on Big Ring ( med sprocket ). Ride mod. Hard . 80-90% max HR. Cadence 70 rpm .
    Stay seated to maintain hip strength .Each interval ramp up , by last interval maximum exertion.
    R.I. 1:00 small ring X middle sprocket .
    5:00 RI between sets.
    SET 2 :
    4 X 3:00 on Big Ring ( med sprocket ). Ride mod. Hard . 80-90% max HR. Cadence 60 rpm .
    Stay seated to maintain hip strength .Use a larger gear than first set . Do the last
    Minute standing.
    R.I. 1:00 small ring X middle sprocket .
    Cool Down
    10 mins easy spinning.
    Stretching – Flexibility.
    See you there – John

    #6841
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 19th February 7:30pm in the Pastoral Centre Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket
    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm
    1m @ 110rpm

    5 minutes Alternate :30 sec standing , 30 sec sitting.

    6 minutes i min right leg/ 1 min left leg.

    Main Set
    Threshold Effort
    Set 1 :
    10 mins 75-88% max HR Big Ring middle sprocket as :-
    5 mins BR X middle sprocket .Cad . 80 Z3
    3 mins Effort 80-85 % max HR Big Ring middle sprocket . Cad. 85 . Z4
    2 mins Effort 85-89 % max HR Big Ring middle sprocket . Cad. 88 . Z5
    5 mins recovery Easy spin small ring middle sprocket .
    Set 2 :
    4 X 2 mins as :-
    1:00 Effort 80-85 % max HR Big Ring middle sprocket . Cad. 85 . Z4
    1:00 Effort 85-89 % max HR Big Ring middle sprocket . Cad. 88 . Z5
    5 mins recovery Easy spin small ring middle sprocket.
    Set 3 :
    4 X 2 mins as :-
    1:00 Standing . Effort 80-85 % max HR Big Ring middle sprocket . Cad. 60 . Z4
    1:00 Sitting . Effort 80-85 % max HR Big Ring middle sprocket . Cad. 60 . Z4
    5 mins recovery Easy spin small ring middle sprocket.
    Set 4:
    4:00 Climbing Effort 80-85 % max HR Big Ring middle sprocket . Cad. 60 . Z3-Z4.
    8 X 20 sec sprint max effort .
    10 sec RI between,
    Cool Down
    10 mins easy spinning.
    Stretching – Flexibility.

    #6899
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 26th February 7:30pm in the Pastoral Centre Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket
    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm
    1m @ 110rpm

    5 minutes Alternate :30 sec standing , 30 sec sitting.

    6 minutes i min right leg/ 1 min left leg.

    Main Set
    3X 4:00 Alternate 2:00 standing at cadence 70 rpm BR X 15/16 sprocket HR 80% max.
    2:00 sitting at cadence 100+ rpm BR X 17/18 sprocket HR 80% max.
    2:00 RI between sets .Small ring X middle sprocket. 50% effort.
    3 X 6:00 Alternate 3:00 standing .Cadence 80 rpm BR X 16/17 sprocket HR 70% max
    3:00 sitting at cadence 100 rpm BR X 17/18 sprocket HR 80% max.
    2:00 RI between sets . Small Ring X middle sprocket 50% effort.
    3 X 0:30 Sprints . 1:30 RI .
    Cool down 5:00 mins small gears .50% effort . High cadence.stretching + Home.

    #6929
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 4th March 7:30pm in the Pastoral Center Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket

    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm

    1m@ 110rpm

    10 min one leg drills.

    MAIN SET

    Threshold Effort
    10 mins 75-80% max HR Big Ring middle sprocket
    5 mins Recovery Easy Spin small ring middle sprocket
    2 X 5 mins Effort 80-85 % max HR Big Ring middle sprocket
    1 min Recovery Easy spin in between sets.
    5 min Recovery Easy spin Small ring middle sprocket.

    3 X 2 mins Efforts 85-90% max HR Big ring middle sprocket.
    30 sec recovery between sets Big Ring big sprocket
    5 mins recovery Easy spin small ring middle sprocket
    6 X 1 min Efforts 85-90 % max HR Big ring middle sprocket
    30 sec Recovery easy spin between sets big ring big sprocket.

    Cool Down
    10 mins easy spinning.
    Stretching – Flexibility.

    #6967
    jdarcy1
    jdarcy1
    Participant

    Welcome back to the Turbo session this Wednesday 11th March 7:30pm in the Pastoral Centre Wicklow beside the RC Church. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .

    I will help with set up of Turbos and explain the set .

    Looking forward to seeing you there .

    Warm UP Done in small Ring and middle sprocket
    1m @ 70rpm
    1m @ 80rpm
    1m @ 90rpm
    1m @ 100rpm
    1m @ 110rpm

    5 minutes Alternate :30 sec standing , 30 sec sitting.

    6 minutes i min right leg/ 1 min left leg.
    MAIN SET :
    4 X 3:00 Tempo Pace 80% Max HR. Z4 .Hold Cadence @ 100 rpm. BR X 17.
    2:00 Easy Spin 60% Max HR. Z2 . Hold Cadence @ 80 rpm. SR X 16.
    1:00 Faster spinning 60/65% Max HR .Z2.5 Hold Cadence @ 100 rpm. SR X 16.
    – 5:00 RI in between sets.
    Cool Down
    10 mins easy spinning.
    Stretching – Flexibility.

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