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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 14 Mar 2018 14:52 #13775

  • JDarcy1
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Turbo session this Wednesday 14th 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,Zone 2.6 , cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1mins 65% Max HR,Zone 2.6, cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1min 65% Max HR , Zone 2.6,, cadence 80-90
45secs 80% Max HR, Zone 4 ,cadence 90-100
1min 65% Max HR, Zone 2.6,cadence 80-90
45secs 80% Max HR,Zone 4 , cadence 90-100
1mins 65% Max MR, Zone 2.6,cadence 80-90

2X6mins(1:00 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% ZONE 4-to max ZONE 4.9 .
3:00 Downhill. Cadence 100 rpm BR X 17/18 HR 80% max . ZONE 4.
(Go immediately into the 3:00 Downhill with a higher rpm but lower intensity ).
5:00 R.I.Small ring middle sprocket. 50% effort ZONE 1, - 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 ZONE 1 , high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 21 Mar 2018 16:08 #13804

  • JDarcy1
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Turbo session this Wednesday 21st 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,Zone 2.6 , cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1mins 65% Max HR,Zone 2.6, cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1min 65% Max HR , Zone 2.6,, cadence 80-90
45secs 80% Max HR, Zone 4 ,cadence 90-100
1min 65% Max HR, Zone 2.6,cadence 80-90
45secs 80% Max HR,Zone 4 , cadence 90-100
1mins 65% Max MR, Zone 2.6,cadence 80-90

2X6mins(1:00 l/r leg)

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

MAIN SET :
SET 1
3 X 2:00 - 80% max HR ZONE 4.
Choose a gear to maintain 70rpm at 80% max HR , ZONE 4-Big ring middle sprocket.
1:00 R.I. 50% effort , ZONE 1 - 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 , ZONE 4.
Choose a gear to maintain 70rpm at 80% max HR , ZONE 4 -Big ring middle sprocket.
1:00 R.I. 50% effort , ZONE 1 - 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 ZONE 4
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 , ZONE 1 . - 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 , ZONE 1 high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 28 Mar 2018 13:13 #13831

  • JDarcy1
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Turbo session this Wednesday 28th 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,Zone 2.6 , cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1mins 65% Max HR,Zone 2.6, cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1min 65% Max HR , Zone 2.6,, cadence 80-90
45secs 80% Max HR, Zone 4 ,cadence 90-100
1min 65% Max HR, Zone 2.6,cadence 80-90
45secs 80% Max HR,Zone 4 , cadence 90-100
1mins 65% Max MR, Zone 2.6,cadence 80-90

2X6mins(1:00 l/r leg)

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

MAIN SET :
Threshold Effort
10 mins 75-80% max HR ZONE 3.5-4 . Big Ring middle sprocket
5 mins Recovery Easy Spin small ring middle sprocket
2 X 5 mins Effort 80-85 % max HR . ZONE 4-4.5 . 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 ZONE 4.5-5 .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 .ZONE 4.5-5 . 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 . Next week is the last Turbo set for this term - so hopefully after next Wednesday see you all out at Cullenmore , Apple Green for some interval training.

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Last Edit: by JDarcy1.

FREE TURBO CLASSES 04 Apr 2018 14:15 #13839

  • JDarcy1
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Turbo session this Wednesday 4th April 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,Zone 2.6 , cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1mins 65% Max HR,Zone 2.6, cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1min 65% Max HR , Zone 2.6,, cadence 80-90
45secs 80% Max HR, Zone 4 ,cadence 90-100
1min 65% Max HR, Zone 2.6,cadence 80-90
45secs 80% Max HR,Zone 4 , cadence 90-100
1mins 65% Max MR, Zone 2.6,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 .Zone 3- Zone 4. Cadence 90 RPM- Tempo Pace.
Every fifth minute, alternate between a 30 sec Spin up at 80% effort (HARD) Zone 4. and a 30 sec Sprint at MAX Effort.zone 5.
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 . Zone 4 - 4.8.. Cadence 90 RPM- Tempo Pace.
Every fifth minute, alternate between a 30 sec Spin up at 80% effort (HARD) Zone 4 , and a 30 sec Sprint at MAX Effort.Zone 5
Cool-down 5:00 mins - small gears 50% effort ,Zone 1.high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 07 Apr 2018 09:10 #13857

  • david g
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Just a thank you to John for his time and effort put into these sessions. They are without doubt one of the most beneficial training sessions on offer. Much appreciated by anyone who attended.

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FREE TURBO CLASSES 07 Apr 2018 14:42 #13858

  • JDarcy1
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Thanks David, much appreciated.

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