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TOPIC: FREE Turbo sessions

Re: FREE Turbo sessions 29 Jan 2014 18:17 #3013

  • 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)
1m @ 70rpm 39 x 15/16
1m @ 80rpm 39 x 15/16
1m @ 90rpm
1m @ 100rpm 39 x 15/16
1m @ 110rpm on 39 x 15/16
0:30 Increase effort 70 % 100 53 x 15
0:30 Easy 60 % 100 39 x 15
0:30 Increase effort 70 % 100 53 x 15
0:30 Easy. 60 % 100 39 x 15
0:30 Increase effort 70 % 100 53 x 15
1 Easy. 60 % 100 39 x 15

0:30 High cadence 75 % 120 39 x 15
0:30 Easy. 60 % 100 39 x 15
0:30 High cadence 75 % 120 39 x 15
0:30 Easy. 60 % 100 39 x 15
0:30 High cadence 75 % 120 39 x 15
2 Easy. 60 % 100 39 x 15
5 Tempo pace 85 % 110 53 x 14
2 Easy. 60 % 100 39 x 15
5 Tempo pace 85 % 110 53 x 14
2 Easy. 60 % 100 39 x 15
1 Interval Set - 1 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 2 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 3 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 4 85 % 100 53 x 13

2 Easy. 60 % 100 39 x 15
1 Interval Set - 1 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 2 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 3 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 4 85 % 100 53 x 13
2 Easy. 60 % 100 39 x 15
1 Standing set - 1 85 % 85 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 2 85 % 85 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 3 85 % 85 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 4 85 % 85 53 x 12
2 Easy. 60 % 100 39 x 15
1 Standing set - 1 90 % 95 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 2 90 % 95 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 3 90 % 95 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 4 90 % 95 53 x 12
10 Cool down 60 % 100 39 x 15

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Re: FREE Turbo sessions 30 Jan 2014 13:41 #3017

  • marieb
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Went to my first turbo session last night (thanks John for showing me how to set it up) bit stiff today but the class was brilliant and would highly recommend it to everyone – they are 1.5hrs of hard going but great variety in the sets. These classes are free and there is plenty of room for more hardy candiates.

Thanks John D and his new assistant Csaba.
M

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Re: FREE Turbo sessions 30 Jan 2014 13:44 #3018

  • michaelp
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Just remember that if you mount your bike on top of your car that your clearance height might be slightly reduced, like this poor guy with his £7,500 bike... :ohmy:

I'm looking forward to getting myself a turbo and heading down for these sessions.

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Last Edit: by michaelp-sp-1904432961.

Re: FREE Turbo sessions 05 Feb 2014 18:25 #3093

  • 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)
1m @ 70rpm 39 x 15/16
1m @ 80rpm 39 x 15/16
1m @ 90rpm
1m @ 100rpm 39 x 15/16
1m @ 110rpm on 39 x 15/16
TIME EFFORT H/R CADENCE GEAR
4 Warm up 1 65 % 90 50x19
3 Warm up 2 70 % 90 50x18
1 warmup 3 75 % 100+ 50x15
2 Warm up 2 70 % 90 50x18
1 warmup 3 75 % 100+ 50x15
5 INTERVAL 1 85 % 87 50x12
3 Recovery 70 % 90 50x19
4 INTERVAL 2 85 % 87 50x12
3 Recovery 70 % 90 50x19
3 INTERVAL 3 85 % 87 50X12
2 Recovery 70 % 90 50x19
2 INTERVAL 4 85 % 87 50X12
2 Recovery 70 % 90 50x19
1 INTERVAL 5 95 % 90 50X11
1 Recovery 70 % 90 50x19
1 INTERVAL 5 95 % 90 50X11
7 cool down 60 % 90 50x19
Tonight is about 5 gallons of sweat per hour, so bring a change of clothes and loads of water.

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Re: FREE Turbo sessions 05 Feb 2014 22:51 #3094

  • Paul Evans
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Another great turbo session........phew,tough work ;-) thanks guys

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Re: FREE Turbo sessions 05 Feb 2014 23:08 #3095

  • grykyo
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Aye, many thanks. That was a tough one, long efforts this week.

It would have been easier to just empty the water bottle all over myself but where's the fun in that?

G

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