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TOPIC: FREE Turbo sessions

Re: FREE Turbo sessions 09 Oct 2013 12:23 #2457

  • JDarcy1
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TURBO tonight in Assembly Hall beside GARDA Station.
Bring loads of water a towel and a change of cloaths.
Hill repeats and technique work , bring a phone book to raise front wheel.
Hall open at 7:30 - class starts at 7:45- to finish at 8:45 see you there.
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Re: FREE Turbo sessions 09 Oct 2013 21:11 #2463

  • Buzbyjnr
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great session tonight John!

must look at fixing the leak in the roof above my head, no-one else seemed to have that problem! :lol:

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Growing old is Mandatory.... Growing Up is optional.....

Re: FREE Turbo sessions 15 Oct 2013 21:02 #2491

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TURBO Wednesday 7:30 in Assembly Hall beside GARDA Station.
Bring loads of water a towel and a change of clothes.
Hall open at 7:20 -Warm up starts at 7:30 session starts at 7:45- to finish at 8:45 see you there.

TURBO 60 MINS FAT BURNER SET

WARM UP : 15 min going through gears ; aim to hit 80% of max HR by end of 15 Mins
MAIN SET :
3mins @ 60% max HR 1min spinning easy
2mins @ 70% max HR 1min spinning easy
1mins @ 80% max HR 1min spinning easy
Aim to do 4 of these 9min blocks
36 Mins
COOL DOWN :
10min easy spinning, HR decreasing.

Streching after.

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Re: FREE Turbo sessions 15 Oct 2013 21:07 #2492

  • Buzbyjnr
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ear plugs optional... as i'll have the jet turbo with me!

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Growing old is Mandatory.... Growing Up is optional.....

Re: FREE Turbo sessions 20 Oct 2013 08:43 #2509

  • Annieb
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Poor Collie got stuck between the 2 turbo jets last week.. .. Hope his ear drums are still in tact...lol
:woohoo:

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Re: FREE Turbo sessions 23 Oct 2013 13:50 #2529

  • JDarcy1
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Free TURBO tonight-Assembly Hall Wicklow Doors open 7:20 for set up and warm up,to finish at 7:45.Main set starts then.
GOAL:Improving lactate threshold is good for climbing and for time trialing.

Warm up
Going through the Gears, aiming to hit 80% of HR max by end of warm up.
Main Set:
10 min Effort 75-80% HR max
5mins recovery easy spin
2 X 5 min Effort 80-85% HR max
1 min recovery between sets
5 min recovery- Easy Spin
3 x 2 min Effort 85-90 % HR max
30 sec Recovery -Easy Spin
5 min recovery -Easy Spin
6 X 1 min Efforts
30 sec Recovery- Easy Spin
Cool Down:
10 min Recovery Spin after finishing your turbo session to spin your legs out for a good 10 minutes to make sure the muscles flushed out; this should reduce the effect of DOMS (delayed onset muscle soreness) the next day.
See you there -All welcome.

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