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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 06 Nov 2015 22:35 #8267

  • shinners
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  • Sprint-Tri
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Great.. Thanks David. I'm away this weekend but I can meet you in Wicklow some evening during the week if that suits? I'll text you Monday.

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FREE TURBO CLASSES 08 Nov 2015 15:36 #8268

  • Macy
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Just in case anyone else is looking - there's 15% for axa customers in halfords for November (up from the usual 10%). Turbo and riser block now purchased!

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FREE TURBO CLASSES 10 Nov 2015 18:13 #8277

  • JDarcy1
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Turbo session this Wednesday 11th 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
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

2X5mins(30s l/r leg)

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

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 10 mins spinning low gear.Recovery.
Stretching - Change and home.
The following user(s) said Thank You: Paul Evans

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FREE TURBO CLASSES 12 Nov 2015 00:10 #8286

  • Paul Evans
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18 hot and steamy turbo trainees tonight ! great session thanks John ...enjoying "recovery" now...whew ! :cheer:

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FREE TURBO CLASSES 12 Nov 2015 11:36 #8291

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Paul Evans wrote: 18 hot and steamy turbo trainees tonight ! great session thanks John ...enjoying "recovery" now...whew ! :cheer:


Eh, 17 Paul! I'm not sure I was able to make enough heat to produce steam, I just about managed to melt into a large puddle on the floor!

... forgets how much fun these turbo sessions are :whistle:

Thanks JD

Garry

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FREE TURBO CLASSES 17 Nov 2015 14:13 #8319

  • JDarcy1
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Turbo session this Wednesday 18th 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
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

2X5mins(30s 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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