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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 08 Nov 2017 12:53 #13266

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 8th November , 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(1m l/r leg)

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


MAIN SET
Hills Up and Down.

4 X Sets
5:00 Climbing . Cadence 70 rpm BR X 15/16 HR 80%-max of 89%
3:00 Downhill. Cadence 100 rpm BR X 17/18 HR 80% max .
(Go immediately into the 3:00 Downhill with a higher rpm but lower intensity ).
5:00 R.I.Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on
replenishing lost fluids .

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 15 Nov 2017 13:26 #13292

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 15th November , 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(1m 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

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Last Edit: by JDarcy1.

FREE TURBO CLASSES 29 Nov 2017 14:43 #13317

  • JDarcy1
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  • King/Queen of Kona
  • Posts: 502
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  • Thank you received: 170
Welcome to the Turbo sessions this Wednesday 29th November , 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(1m 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: sand160

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FREE TURBO CLASSES 06 Dec 2017 15:31 #13340

  • JDarcy1
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  • Posts: 502
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  • Thank you received: 170
Welcome to the Turbo sessions this Wednesday 6th December , session starts at 7:30 pm
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(1m 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 13 Dec 2017 14:50 #13358

  • JDarcy1
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  • King/Queen of Kona
  • King/Queen of Kona
  • Posts: 502
  • Karma: 5
  • Thank you received: 170
Welcome to the Turbo sessions this Wednesday 13th December , session starts at 7:30 pm
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(1m l/r leg)

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


Main Set :
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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FREE TURBO CLASSES 03 Jan 2018 14:36 #13427

  • JDarcy1
  • JDarcy1's Avatar Topic Author
  • Offline
  • King/Queen of Kona
  • King/Queen of Kona
  • Posts: 502
  • Karma: 5
  • Thank you received: 170
Welcome back to the Turbo sessions this Wednesday 3rd 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

2X6mins(1m 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.
I have a touch of man flu so Gary is kindly stepping in for me this evening.
The following user(s) said Thank You: drdan

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