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TOPIC: FREE Turbo sessions

Re: FREE Turbo sessions 06 Nov 2013 14:31 #2600

  • JDarcy1
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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 8:50 .
All welcome see you there.
TURBO 80 MINS TECHNIQUE IMPROVER/Hill climbing SET
WARM UP : 15 min going through gears ; aim to hit 80% of max HR by end of warm up.
MAIN SET :
2 SETS of 5X(30sec left leg only/30sec right leg only); 1min spin between sets.
3 SETS of 2min @ 60rpm feeling whole circle, on as big a gear as you can manage; 1min spin between sets.
3X3mins @ 70rpm, 80rpm, 90rpm.On as big a gear as you can manage-1min spin between sets.
Watch for hip wobble, think smooth; take 1min spin between sets.
Aim to do 3 of these 12min blocks
COOL DOWN :
10min easy spinning, HR decreasing.

Stretching after

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Re: FREE Turbo sessions 13 Nov 2013 18:04 #2650

  • 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:
2 X 5min , 30sec left leg, 30sec right leg.1min rec spinning between sets.
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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Re: FREE Turbo sessions 20 Nov 2013 15:31 #2690

  • JDarcy1
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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 8:50 .
All welcome see you there.
TURBO 80 MINS TECHNIQUE IMPROVER/Winter Training Build Interval Set.
WARM UP : 15 min going through gears ; aim to hit 80% of max HR by end of warm up.
MAIN SET :
2 SETS of 5X(30sec left leg only/30sec right leg only); 1min spin between sets.
3 SETS of 2min @ 60rpm feeling whole circle, on as big a gear as you can manage; 1min spin between sets.
3 Sets 10min Blocks 4mins steady-2mins Hard-3m30s Easy-30sec Sprint.
Watch for hip wobble, think smooth; take 1min spin between sets.
COOL DOWN :
10min easy spinning, HR decreasing.

Stretching after .

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Re: FREE Turbo sessions 20 Nov 2013 22:03 #2692

  • Anne
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Hi John,

Sorry I cannot make your Wednesday night sets. You are very good to put them on the forum. Thank you.

Anne

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Re: FREE Turbo sessions 04 Dec 2013 18:44 #2738

  • 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:Building Endurance for the coming Season.

Warm up
Going through the Gears, aiming to hit 80% of HR max by end of warm up.
Main Set:
2 X 5min , 30sec left leg, 30sec right leg.1min rec spinning between sets.
1 min Tempo 80% HR max 80/90 cad 53X16
5mins Climbing 90% HR 65/75 cad 53X13
2min Descending 75% HR max 600/70 cad 39X15
1 min Tempo increase effort 80% HR 80/90 cad 53X16
2 min - Easy Spin 65% HR 80/90 cad 39X15
1 min Tempo increase effort 85 % HR max 80/90 cad 53X16
2 min Recovery -Easy Spin 80% HR 80/90 cad 39X16
30 sec Sprint 90% 80/90 cad 53X15
1 min Easy 80% HR 70/80 cad 53X17
2 min Tempo Increase effort 80%HR 80/90 cad 53X16
1 Min Easy 80% HR 70/80 cad 53X17
2 min Tempo increase effort 80% HR 80/90 cad 53X16
1 min Easy 80% HR 70/80 cad 53X17
30 sec SPRINT 100%HR 90?100 cad MAX gear
1 min Easy 70% HR 70/80 cad 53X17
30 sec SPRINT 100% HR 90/100 cad MAX gear
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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Re: FREE Turbo sessions 11 Dec 2013 17:17 #2780

  • JDarcy1
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Free TURBO tonight-Assembly Hall Wicklow. Doors open 7:20 p.m. for set up and warm up to finish at 7:45. Session ends 9 p.m.

15 min Going through the Gears, aiming to hit 80% of HR max by end of warm up.
Main Set:
2 X 5min , 30sec left leg, 30sec right leg.1min rec spinning between sets.

5 X 10 min Blocks
4 min Cadence 90 Gear 53X17
STEADY

2 min Cadence 80-90 Gear 53X14
HARD

3:30 Cadence 60 Gear 39X14
EASY

0:30 Cadence 90 Gear MAX
SPRINT


10 min Cooldown Gear 39X14
Stretching after

All welcome. see you there

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