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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 11 Jan 2017 14:53 #11453

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 11th January , session starts at 7:30pm
in the Assembly Hall Wicklow beside the Garda Station. Please try and come at 7 :15 to set up your Turbo , I will give anyone a hand that needs help. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is an easy one for those new to Turbo .
Looking forward to seeing you there .

Explanation HR = heart rate so 70% would be 70% of your Maximum heart rate.
Cadence is the turn over of the pedals per minute eg. 70rpm means 70 revolutions per minute.
BR = Big Ring
SR = Small Ring

Warm UP Done in small Ring and middle sprocket

2mins 65% max HR, cadence 80-90
30secs 80% Max HR, cadence 90-100
1mins 65% Max HR, cadence 80-90
30secs 80% Max HR cadence 90-100
1min 65% Max HR , cadence 80-90
45secs 80% Max HR,cadence 90-100
1min 65% Max HR,cadence 80-90
45secs 80% Max HR, cadence 90-100
1mins 65% Max MR,cadence 80-90

2X5mins(30s l/r leg)

1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm

MAIN SET


Set 1
4 X 3:00 Sitting - BR X 18/19 sprocket cadence 100 rpm effort 70/80% max HR.
Recovery Interval 1:00 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.

Set 2
4 X 3:00 Standing - BR X 14/15 sprocket Cadence 65-70 rpm effort 89% - 93% max HR
Recovery Interval 1:00 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.

Set 3
4 X 3:00 Sitting - BR X 17/18 sprocket cadence 65-70 rpm effort 89/93% max HR
Recovery Interval 1:00 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.
Cool-down 5:00 mins - small gears 50% effort high cadence.
Recovery.
Stretching - Change and home.
The following user(s) said Thank You: drdan

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FREE TURBO CLASSES 18 Jan 2017 13:59 #11524

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 18th January , session starts at 7:30pm
in the Assembly Hall Wicklow beside the Garda Station. Please try and come at 7 :15 to set up your Turbo , I will give anyone a hand that needs help. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is an easy one for those new to Turbo .
Looking forward to seeing you there .

Explanation HR = heart rate so 70% would be 70% of your Maximum heart rate.
Cadence is the turn over of the pedals per minute eg. 70rpm means 70 revolutions per minute.
BR = Big Ring
SR = Small Ring

Warm UP Done in small Ring and middle sprocket

2mins 65% max HR, cadence 80-90
30secs 80% Max HR, cadence 90-100
1mins 65% Max HR, cadence 80-90
30secs 80% Max HR cadence 90-100
1min 65% Max HR , cadence 80-90
45secs 80% Max HR,cadence 90-100
1min 65% Max HR,cadence 80-90
45secs 80% Max HR, cadence 90-100
1mins 65% Max MR,cadence 80-90

2X5mins(30s l/r leg)

1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm

MAIN SET
Threshold Effort
10 mins 75-80% max HR Big Ring middle sprocket
5 mins Recovery Easy Spin small ring middle sprocket
2 X 5 mins Effort 80-85 % max HR Big Ring middle sprocket
1 min Recovery Easy spin in between sets.
5 min Recovery Easy spin Small ring middle sprocket.

3 X 2 mins Efforts 85-90% max HR Big ring middle sprocket.
30 sec recovery between sets Big Ring big sprocket
5 mins recovery Easy spin small ring middle sprocket
6 X 1 min Efforts 85-90 % max HR Big ring middle sprocket
30 sec Recovery easy spin between sets big ring big sprocket.

Cool Down
10 mins easy spinning.
Stretching - Flexibility.
See you there - John

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FREE TURBO CLASSES 25 Jan 2017 13:40 #11563

  • JDarcy1
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  • Posts: 495
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  • Thank you received: 163
Turbo session this Wednesday 25th January 7:30pm in the Assembly Hall Wicklow beside the Garda Station. New members very welcome, just bring your bike , turbo,towel, water, light cycling clothes and a change for after .This Turbo session is a straightforward one for those new to Turbo .
Looking forward to seeing you there The session starts at 7:30 but if anyone wants a hand setting up their Turbo , I will be there to help from 7:10.
Explanation HR = heart rate so 70% would be 70% of your Maximum heart rate.
Cadence is the turn over of the pedals per minute eg. 70rpm means 70 revolutions per minute.
BR = Big Ring
SR = Small Ring

.
Warm UP Done in Small Ring and middle sprocket

2mins 65% max HR, cadence 80-90
30secs 80% Max HR, cadence 90-100
1mins 65% Max HR, cadence 80-90
30secs 80% Max HR cadence 90-100
1min 65% Max HR , cadence 80-90
45secs 80% Max HR,cadence 90-100
1min 65% Max HR,cadence 80-90
45secs 80% Max HR, cadence 90-100
1mins 65% Max MR,cadence 80-90

2X6mins(1:00 l/r leg)

1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm

MAIN SET
Rolling Hilly Course

SET 1
3 X 2:00 - 80% max HR
Choose a gear to maintain 70rpm at 80% max HR -Big ring middle sprocket.
1:00 R.I. 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.
3:00 R.I. before Set 2
Set 2
3 X 3:00 - 80% max HR
Choose a gear to maintain 70rpm at 80% max HR -Big ring middle sprocket.
1:00 R.I. 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.

Set 3
FORM SPRINTS
6 X 30 sec - 80% max HR
Big Ring , Middle sprocket
Build leg speed for 15 secs in order to increase cadence before beginning 30 sec sprint . Aim for 100+ rpm for each sprint
2:00 R.I. 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.
For the few who are on their Tri Bikes - I can video you in the Aero position if you bring your phones.
Cool-down 5:00 mins - small gears 50% effort high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 01 Feb 2017 13:39 #11623

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 1st February, session starts at 7:30pm
in the Assembly Hall Wicklow beside the Garda Station. Please try and come at 7 :15 to set up your Turbo , I will give anyone a hand that needs help. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is an easy one for those new to Turbo .
Looking forward to seeing you there .

Explanation HR = heart rate so 70% would be 70% of your Maximum heart rate.
Cadence is the turn over of the pedals per minute eg. 70rpm means 70 revolutions per minute.
BR = Big Ring
SR = Small Ring

Warm UP Done in small Ring and middle sprocket

2mins 65% max HR, cadence 80-90
30secs 80% Max HR, cadence 90-100
1mins 65% Max HR, cadence 80-90
30secs 80% Max HR cadence 90-100
1min 65% Max HR , cadence 80-90
45secs 80% Max HR,cadence 90-100
1min 65% Max HR,cadence 80-90
45secs 80% Max HR, cadence 90-100
1mins 65% Max MR,cadence 80-90

2X6mins(1min. l/r leg)

1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm


Main Set :

2m Easy Spin 65% HR Cad 80-90 Gear SRX15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
2m Easy Spin 65% HR Cad 80-90 Gear SRX15/16
1m Tempo pace-Increase effort 80% HR Cad 80 Gear BRX16/17
5m Climbing Harder-stand-up occasionally 90% HR Cad 65-75 Gear BRX13
2m Descending Effort 75% HR Cad 60-70 Gear SRX15/16
5m Climbing Harder-stand-up occasionally 90% HR Cad 65-75 Gear BRX13
2m Descending Effort 75% HR Cad 60-70 Gear SRX15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
2m Easy Spin 65% HR Cadence 80-90 Gear SRX15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
2m Easy Spin 65% HR Cadence 80-90 Gear SRX15/16
30sec Bridge the Gap effort 90% HR Cad 80-90 Gear BRX15
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
30sec Bridge the Gap effort 90% HR Cad 80-90 Gear BRX15
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
30sec SPRINT!!! effort 95% HR Cad 90-110 GEAR MAX
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
30sec SPRINT!!! effort 95% HR Cad 90-110 GEAR MAX

10m Warm Down Small Ring X Big Sprocket..
Stretching - Flexibility.
See you there - John
The following user(s) said Thank You: drdan

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FREE TURBO CLASSES 08 Feb 2017 12:05 #11642

  • JDarcy1
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  • Posts: 495
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  • Thank you received: 163
Turbo session this Wednesday 8th February 7:30pm in the Assembly Hall Wicklow beside the Garda Station. New members very welcome, just bring your bike , turbo,towel, water, light cycling clothes and a change for after .This Turbo session is a straightforward one for those new to Turbo .
Looking forward to seeing you there The session starts at 7:30 but if anyone wants a hand setting up their Turbo , I will be there to help from 7:10.
Explanation HR = heart rate so 70% would be 70% of your Maximum heart rate.
Cadence is the turn over of the pedals per minute eg. 70rpm means 70 revolutions per minute.
BR = Big Ring
SR = Small Ring
Warm UP Done in Small Ring and middle sprocket

2mins 65% max HR, cadence 80-90
30secs 80% Max HR, cadence 90-100
1mins 65% Max HR, cadence 80-90
30secs 80% Max HR cadence 90-100
1min 65% Max HR , cadence 80-90
45secs 80% Max HR,cadence 90-100
1min 65% Max HR,cadence 80-90
45secs 80% Max HR, cadence 90-100
1mins 65% Max MR,cadence 80-90
2X6min( imin Left leg/right leg)
1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm
Main Set - Fruit Loops
3 X 4:00 Alternate 2:00 standing at cadence 70 rpm- BR X 15/16 sprocket HR 80%
2:00 sitting at cadence 100+ rpm - BR X 17/18 sprocket HR 80% max
2:00 R.I.between sets Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on
replenishing lost fluids .
3 X 6:00 Alternate 3:00 standing at cadence 80 rpm- BR X 16/17 sprocket HR 70%
3:00 sitting at cadence 100+ rpm - BR X 17/18 sprocket HR 80% max
2:00 R.I.between sets Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on
replenishing lost fluids .
3 X 6:00 Alternate 3:00 standing at cadence 80 rpm- BR X 16/17 sprocket HR 70%
3:00 sitting at cadence 100+ rpm - BR X 17/18 sprocket HR 80% max
2:00 R.I.between sets Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on
replenishing lost fluids .
If it is too tough to stand during final 3:00 , that is ok ; try to at least stand for 1:00 .
Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home.

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Last Edit: by JDarcy1.

FREE TURBO CLASSES 15 Feb 2017 13:43 #11680

  • JDarcy1
  • JDarcy1's Avatar Topic Author
  • Offline
  • King/Queen of Kona
  • King/Queen of Kona
  • Posts: 495
  • Karma: 4
  • Thank you received: 163
Turbo session this Wednesday 15th February 7:30pm in the Assembly Hall Wicklow beside the Garda Station. New members very welcome, just bring your bike , turbo,towel, water, light cycling clothes and a change for after .This Turbo session is a straightforward one for those new to Turbo .
Looking forward to seeing you there The session starts at 7:30 but if anyone wants a hand setting up their Turbo , I will be there to help from 7:10.
Explanation HR = heart rate so 70% would be 70% of your Maximum heart rate.
Cadence is the turn over of the pedals per minute eg. 70rpm means 70 revolutions per minute.
BR = Big Ring
SR = Small Ring

.
Warm UP Done in Small Ring and middle sprocket

2mins 65% max HR, cadence 80-90
30secs 80% Max HR, cadence 90-100
1mins 65% Max HR, cadence 80-90
30secs 80% Max HR cadence 90-100
1min 65% Max HR , cadence 80-90
45secs 80% Max HR,cadence 90-100
1min 65% Max HR,cadence 80-90
45secs 80% Max HR, cadence 90-100
1mins 65% Max MR,cadence 80-90

2X6mins(1:00 l/r leg)

1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm

MAIN SET :
Set 1 :
30 mins - BR X 17, 70%-80% max HR . Cadence 90 RPM- Tempo Pace.
Every fifth minute, alternate between a 30 sec Spin up at 80% effort (HARD) and a 30 sec Sprint at MAX Effort.
Spin-Ups : slowly increase cadence, until you start to bounce on the saddle , back off slightly from the bouncing cadence so that your body is still .
Hold this cadence for 30 secs.
Set2 :

30 mins - BR X 16, 80%-88% max HR . Cadence 90 RPM- Tempo Pace.
Every fifth minute, alternate between a 30 sec Spin up at 80% effort (HARD) and a 30 sec Sprint at MAX Effort.
Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home.
The following user(s) said Thank You: drdan

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