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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 22 Feb 2017 14:01 #11754

  • JDarcy1
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Turbo session this Wednesday 22th 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 - Weight Workout
Set 1
4 X 4:00 Climbing . Standing in big gear . Cadence 65- 70 rpm BR X 15/16 HR 80%-max of 89% When standing , keep your upper body relaxed.
2:00 R.I.Between ,Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on replenishing lost fluids .
Set 2

4 X 4:00 Climbing . Sitting in big gear . Cadence 65- 70 rpm BR X 16/17 HR 80%-max of 89%
2:00 R.I.Between ,Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on replenishing lost fluids .
Tip : Pull back (i.e.,"scrape mud off your feet") on the up stroke , but try not to push down on the pedals.
Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 23 Feb 2017 11:14 #11762

  • AnneH
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Thanks Fiona for your great music last night! Fiona is now in charge of music for turbo, you will all be glad to know, and is taking special requests for next weeks music list!
The following user(s) said Thank You: Paul Evans, drdan

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FREE TURBO CLASSES 23 Feb 2017 17:25 #11764

  • Paul Evans
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DISCO TURBO !.....love it ;-)

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FREE TURBO CLASSES 01 Mar 2017 13:40 #11817

  • JDarcy1
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Turbo session this Wednesday 1st March 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 @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm
1m @ 120rpm

Main Set :
5 X 10 min Blocks.
4 mins Cadence 90 Steady -70% HR BR X 17
2 mins Cadence 80-90 Hard-80% HR BR X 14
3:30 mins Cadence 60 Easy-60% HR SR X 14
30 sec Cadence 90+ Sprint-99%HR Max Gear
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 01 Mar 2017 13:46 #11818

  • PatNeenan
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I'll take you up on the set up offer tonight John. Got new wheels and a new turbo that are both way too fancy for me so I'll need assistance for sure :)

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FREE TURBO CLASSES 01 Mar 2017 13:53 #11820

  • JDarcy1
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No problem, Pat, see you later.

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