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TOPIC: FREE Turbo sessions

Re: FREE Turbo sessions 09 Apr 2014 13:54 #3509

  • 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
Streching and home happy.

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Re: FREE Turbo sessions 09 Apr 2014 23:00 #3516

  • Paul Evans
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Great session again John ,really couldn't do this on your own !! :woohoo:

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Re: FREE Turbo sessions 16 Apr 2014 12:10 #3566

  • JDarcy1
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Turbo is on tonight . Having trouble putting up session but its def. On.

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Re: FREE Turbo sessions 23 Apr 2014 15:11 #3596

  • 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 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 30 Apr 2014 13:59 #3698

  • JDarcy1
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Last Session tonight. TT and Tempo Intervals to get ready for TTs and racing season.
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

5 warm up 65 % 85 0 % 50x19
2 tempo pace 80 % 90 0 % 50x14
2 recovery period 70 % 90 0 % 50x19
3 TT pace 85 % 90 0 % 50x13
2 recovery period 70 % 90 0 % 50x19
2 tempo pace 80 % 90 0 % 50x14
2 recovery period 70 % 90 0 % 50x19
3 TT pace 85 % 90 0 % 50x13
2 recovery period 70 % 90 0 % 50x19
4 tempo pace 80 % 90 0 % 50x14
2 recovery period 70 % 90 0 % 50x19
4 TT pace 85 % 90 0 % 50x12
2 recovery period 65 % 90 0 % 50x21
4 TT pace 90 % 95 0 % 50x12
2 recovery period 65 % 90 0 % 50x21
4 TT pace 90 % 95 0 % 50x12
3 recovery period 65 % 90 0 % 50x21
4 TT pace 90 % 95 0 % 50x12
10 cool down 65 % 85 0 % 50x19

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