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TOPIC: FREE Turbo sessions

Re: FREE Turbo sessions 18 Dec 2013 17:33 #2798

  • 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 7:40- to finish at 9:00 .
All welcome see you there.
2 Warm up 65 % 80-90 0 w 39x 16/15
0:30 Warm up 80 % 90-100 0 w 39 x 16/15
1 Warm up 65 % 80-90 0 w 39 x 16/15
0:30 Warm up 80 % 90-100 0 w 39x 15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
0:45 Warm up 80 % 90-100 0 w 39 x15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
0:45 Warm up 80 % 90-100 0 w 39 x15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
2X5mins(30s l/r leg)
2 Easy Spin 65 % 80-90 0 w 39 x 15/16
1 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
2 Easy Spin 65 % 80-90 0 w 39 x 15/16
1 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
5 Climbing harder - stand-up occasionally 90 % 65-75 0 w 53 x 13
2 Descending 75 % 60-70 0 w 39 x 15/16
5 Climbing harder - stand-up occasionally 90 % 65-75 0 w 53 x 13
2 Descending 75 % 60-70 0 w 39 x 15/16
1 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
2 Easy Spin 65 % 80-90 0 w 39 x 15/16
1 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
2 Easy Spin 65 % 80-90 0 w 39 x 15/16
0:30 Bridge the gap 90 % 80-90 0 w 53x 15/16
1 Easy spin 80 % 70-80 0 w 53 x 17/18
0:30 Bridge the gap 90 % 80-90 0 w 53x 15/16
1 Easy spin 80 % 70-80 0 w 53 x 17/18
2 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
1 Easy spin 80 % 70-80 0 w 53 x 17/18
2 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
1 Easy spin 80 % 70-80 0 w 53 x 17/18
2 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
1 Easy spin 80 % 70-80 0 w 53 x 17/18
0:30 SPRINT!!! 100 % 90-100 0 w Max
1 Easy spin 70 % 70-80 0 w 53 x 17/18
0:30 SPRINT!!! 100 % 90-100 0 w Max
10 Warm down 80 % 50 0 w

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Re: FREE Turbo sessions 15 Jan 2014 18:03 #2921

  • JDarcy1
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Huge effort from everyone last week which resulted in the Fire Alarm going off ,lets hope it doesn't happen this week.
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.
2 Warm up 65 % 80-90 0 w 39x 16/15
0:30 Warm up 80 % 90-100 0 w 39 x 16/15
1 Warm up 65 % 80-90 0 w 39 x 16/15
0:30 Warm up 80 % 90-100 0 w 39x 15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
0:45 Warm up 80 % 90-100 0 w 39 x15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
0:45 Warm up 80 % 90-100 0 w 39 x15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16

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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Re: FREE Turbo sessions 16 Jan 2014 10:27 #2929

  • desh
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Great session last night thanks to John. We need to get you miked up! Thanks too to Mark for fixing my puncture. I am a real man's man!

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Re: FREE Turbo sessions 16 Jan 2014 16:06 #2938

  • dilipi04
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Great session as always John.
I cannot recommend these sessions enough. its great to be able to get a second bike in during the winter months, especially if you're like me and haven't cycled the length of yourself in the last 4 months!!
On-wards and upwards :woohoo:

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Re: FREE Turbo sessions 16 Jan 2014 22:17 #2942

  • grykyo
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I think it took about 40 mins to trip the fire alarm last night. It will be the new gauge of John's turbo sets :lol:

Thanks again John

G

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Re: FREE Turbo sessions 22 Jan 2014 18:21 #2984

  • 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.
2 Warm up 65 % 80-90 0 w 39x 16/15
0:30 Warm up 80 % 90-100 0 w 39 x 16/15
1 Warm up 65 % 80-90 0 w 39 x 16/15
0:30 Warm up 80 % 90-100 0 w 39x 15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
0:45 Warm up 80 % 90-100 0 w 39 x15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
0:45 Warm up 80 % 90-100 0 w 39 x15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16

Main Set:
2 X 5min , 30sec left leg, 30sec right leg.1min rec spinning between sets.
1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm on 39X15
2 X 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
10m cooldown

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