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TOPIC: FREE TURBO CLASSES

Re: FREE TURBO CLASSES 07 Jan 2015 12:14 #6156

  • JDarcy1
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Welcome back to the Turbo sessions starting this Wednesday 7th 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 an easy one for those new to Turbo .
Looking forward to seeing you there .

2 Warm up 65 % 80-90 39x 16/15
0:30 Warm up 80 % 90-100 39 x 16/15
1 Warm up 65 % 80-90 39 x 16/15
0:30 Warm up 80 % 90-100 39x 15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
2X5mins(30s l/r leg)
1m @ 70rpm 39 x 15/16
1m @ 80rpm 39 x 15/16
1m @ 90rpm 39 X 15/16
1m @ 100rpm 39 x 15/16
1m @ 110rpm on 39 x 15/16
Main Set :
0:30 Increase effort 70 % 100 53 x 15
0:30 Easy 60 % 100 39 x 15
0:30 Increase effort 70 % 100 53 x 15
0:30 Easy. 60 % 100 39 x 15
0:30 Increase effort 70 % 100 53 x 15
1 Easy. 60 % 100 39 x 15

0:30 High cadence 75 % 120 39 x 15
0:30 Easy. 60 % 100 39 x 15
0:30 High cadence 75 % 120 39 x 15
0:30 Easy. 60 % 100 39 x 15
0:30 High cadence 75 % 120 39 x 15
2 Easy. 60 % 100 39 x 15
5 Tempo pace 85 % 110 53 x 14
2 Easy. 60 % 100 39 x 15
5 Tempo pace 85 % 110 53 x 14
2 Easy. 60 % 100 39 x 15
1 Interval Set - 1 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 2 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 3 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 4 85 % 100 53 x 13

2 Easy. 60 % 100 39 x 15
1 Interval Set - 1 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 2 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 3 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 4 85 % 100 53 x 13
2 Easy. 60 % 100 39 x 15
1 Standing set - 1 85 % 85 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 2 85 % 85 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 3 85 % 85 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 4 85 % 85 53 x 12
2 Easy. 60 % 100 39 x 15
1 Standing set - 1 90 % 95 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 2 90 % 95 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 3 90 % 95 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 4 90 % 95 53 x 12
10 Cool down 60 % 100 39 x 15

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Re: FREE TURBO CLASSES 14 Jan 2015 09:35 #6195

  • JDarcy1
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Welcome back to the second Turbo session this Wednesday 14th 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 .

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

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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Re: FREE TURBO CLASSES 21 Jan 2015 13:13 #6213

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 21st 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 an easy one for those new to Turbo .
Looking forward to seeing you there .

2 Warm up 65 % 80-90 39x 16/15
0:30 Warm up 80 % 90-100 39 x 16/15
1 Warm up 65 % 80-90 39 x 16/15
0:30 Warm up 80 % 90-100 39x 15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
2X5mins(30s l/r leg)
1m @ 70rpm 39 x 15/16
1m @ 80rpm 39 x 15/16
1m @ 90rpm 39 X 15/16
1m @ 100rpm 39 x 15/16
1m @ 110rpm on 39 x 15/16
Main Set :
5 X 10 min Blocks.
4mins Cadence 90 Steady -70% HR 53 X 17
2mins Cadence 80-90 Hard-80% HR 53 X 14
3:30m Cadence 60 Easy-60% HR 39 X 14
30sec Cadence 90+ Sprint-99%HR Max Gear

Cooldown 10mins spinning low gear.Recovery.
Streching - Change and home.

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Re: FREE TURBO CLASSES 22 Jan 2015 22:33 #6217

  • Rodolfosoriano
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Easy he said, easy for those new to turbo, easy...ha ha ha.

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Re: FREE TURBO CLASSES 22 Jan 2015 23:40 #6218

  • JDarcy1
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Thanks, Rodolfo. Meant easy to follow, not easy to do..

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Re: FREE TURBO CLASSES 23 Jan 2015 06:42 #6219

  • Rodolfosoriano
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By the way Mr Darcy........I love them. Thanks..

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