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TOPIC: FREE TURBO CLASSES

Re: FREE TURBO CLASSES 25 Mar 2015 15:10 #6495

  • JDarcy1
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Turbo session this Wednesday 25th 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 .

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
1min left leg
1min both legs
1min right
repeat 3 times.


1m @ 70rpm with feet on top of shoes
4m @ 80rpm with feet in shoes

Main Set. TT and Tempo Intervals:
5Mins warm up 65 %maxHR cad 90 Big Ring Big sprocket
2Mins tempo pace 80% maxHR cad 90 Big Ring
2mins recovery period 70 % cad 90 50x19
3mins TT pace 85 %max HR cad 90 50x13
2mins recovery period 70 % cad 90 50x19
2mins tempo pace 80 % cad 90 50x14
2mins recovery period 70 % cad 90 50x19
3mins TT pace 85 % 90 50x13
2mins recovery period 70 % 90 0 % 50x19
4mins tempo pace 80 % 90 0 % 50x14
2mins recovery period 70 % 90 0 % 50x19
4mins TT pace 85 % 90 0 % 50x12
2mins recovery period 65 % 90 0 % 50x21
4mins TT pace 90 % 95 0 % 50x12
2mins recovery period 65 % 90 0 % 50x21
4mins TT pace 90 % 95 0 % 50x12
3mins recovery period 65 % 90 0 % 50x21
4mins TT pace 90 % 95 0 % 50x12

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

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Re: FREE TURBO CLASSES 01 Apr 2015 14:30 #6531

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Turbo session this Wednesday 1st 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 .

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
0:30 Increase effort 70 %HR cadence 100 Big Ring x 15 sprocket
0:30 Easy 60 %HR cadence 100 39 x 15
0:30 Increase effort 70 %HR Cadence 100 Big Ring x 15
0:30 Easy. 60 %HR Cadence 100 39 x 15
0:30 Increase effort 70 %HR Cadence 100 BR x 15
1min Easy. 60 %HR Cadence 100 39 x 15

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

2mins Easy. 60 %HR cadence 100 39 x 15
1min Interval Set - 1 85 %HR cadence 100 Big Ring x 13
0:30 Easy. 60 %HR cadence 100 39 x 15
1min Interval Set - 2 85 %HR cadence 100 Big Ring x 13
0:30 Easy. 60 %HR cadence 100 39 x 15
1min Interval Set - 3 85 %HR cadence 100 Big Ring x 13
0:30 Easy. 60 %HR cadence 100 39 x 15
1min Interval Set - 4 85 %HR cadence 100 Big Ring x 13
2mins Easy. 60 %HR cadence 100 39 x 15
1min Standing set - 1 85 %HR cadence 85 Big Ringx 12
0:30 Easy. 60 %HR cadence 100 39 x 15
1min Standing set - 2 85 %HR cadence 85 Big Ring x 12
0:30 Easy. 60 %HR cadence 100 39 x 15
1min Standing set - 3 85 %HR cadence 85 Big Ring x 12
0:30 Easy. 60 %HR cadence 100 39 x 15
1min Standing set - 4 85 %HR cadence 85 Big Ring x 12
2mins Easy. 60 %HR cadence 100 39 x 15
1min Standing set - 1 90 %HR cadence 95 Big Ring x 12
0:30 Easy. 60 %HR cadence 100 39 x 15
1min Standing set - 2 90 %HR cadence 95 Big Ring x 12
0:30 Easy. 60 %HR cadence 100 39 x 15
1min Standing set - 3 90 %HR cadence 95 Big Ring x 12
0:30 Easy. 60 %HR cadence 100 39 x 15
1min Standing set - 4 90 %HR cadence 95 Big Ring x 12
10mins Cool down 60 %HR cadence 100 39 x 15
Stretching - Flexibility.
See you there - John

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FREE TURBO CLASSES 22 Sep 2015 09:45 #7958

  • grykyo
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Just a heads up to you all...

Aldi have put a Turbo Trainer on special offer from Thursday 24th priced at €80

The unit in the photo is very similar to and shares many parts with the Turbo I own and paid a similar price for two winters ago. On the basis that my one has made it through two winters of John's regime and almost 100% attendance then this unit should be a good starter.

I am not sure if plans are evolving for indoor turbo training this winter but for the record I have nothing but good to say about this training. As one might expect dealing with John, these were very well planned, researched and delivered HIIT bike sessions which are super training for strength and condition. What is very neat is the way John plans these to lead us right into the bike TT league, a few dry-runs for triathlon bike legs. Nothing better IMO than finding one's pace off the race course.

Garry
The following user(s) said Thank You: Paul Evans

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FREE TURBO CLASSES 03 Nov 2015 13:23 #8218

  • JDarcy1
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Turbo session starting back this Wednesday 4th November 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 .

.
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 X 2
5 X
Hill Repeats, 80 % Effort
3mins climbing on Big Ring, small sprocket
2mins Small Ring, Easy spin on same sprocket

3 X Sprints, Max Effort
1 min Sprint, Big Ring, Max Gear
1 min Recovery,Big Ring middle sprocket

3 min Steady Big Ring , middle sprocket



10 min Recovery, Easy spinning
Stretching.

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FREE TURBO CLASSES 04 Nov 2015 11:12 #8222

  • audreyp
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Hi John

Doing my first Turbo tonight so thank you for posting up the details.
Quick question for you, when you say - 65% max HR
I know my Max HR for running from a VO2 Max Test, 193. So is that 65% of 193?

Or is it based on your cycling Max HR which I know is normally 10 beats lower, so 65% of 183?

Not exactly sure why i'm asking cause normally every time i'm cycling my heart rate is in the red!! :) Definitely need some cycling fitness.

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FREE TURBO CLASSES 04 Nov 2015 12:35 #8223

  • JDarcy1
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go with 119 as your 65% untill you can turn it around and your max for cycling is greater by 10 beats.

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