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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 02 Dec 2015 14:04 #8421

  • JDarcy1
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Turbo session this Wednesday 2nd December 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 :

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: Paul Evans

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FREE TURBO CLASSES 02 Dec 2015 23:48 #8427

  • Paul Evans
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Yet another great structured turbo session ...it enables you to push really hard with J D calling the time/tempo/effort...it might take me a while to replenish fluids ! good stuff :)

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FREE TURBO CLASSES 03 Dec 2015 08:26 #8429

  • Colm Flood
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Have to agree with Paul, I did my first WTC turbo session last night they are a really good workout & perfect if you can't get out on a Saturday due to the Weather or the vast quantity of alcohol you have consumed on the Friday night (Well it's nearly Christmas !)

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FREE TURBO CLASSES 03 Dec 2015 08:45 #8430

  • Macy
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Yeah, another great session! The only downside is that my Wednesday afternoon great plans for Thursday morning before work, dissipate pretty quickly into a Wednesday evening turbo session!

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FREE TURBO CLASSES 03 Dec 2015 09:01 #8431

  • grykyo
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Colm Flood wrote: Have to agree with Paul, I did my first WTC turbo session last night they are a really good workout & perfect if you can't get out on a Saturday due to the Weather or the vast quantity of alcohol you have consumed on the Friday night (Well it's nearly Christmas !)


Colm you are correct in what you say but I will add that JD's turbos are best seen as a program and not just a sub for missed cycles.

Follow the program through and by the time the first club TT comes around you'll be on fire. The TT's themselves are in fact 2 x Sprint and 2 x Olympic Bike Leg rehersals so good structured interval sessions these may be but prriceless for "match fitness".

I probably sound like a big fan but don't apologise for this ;)

Garry

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FREE TURBO CLASSES 09 Dec 2015 14:01 #8502

  • JDarcy1
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Turbo session this Wednesday 9th December 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 :
0:30 Increase effort 70 %HR Cadence100 BR x 15
0:30 Easy 60 %HR Cadence100 SR x 15
0:30 Increase effort 70 %HR Cadence100 BR x 15
0:30 Easy. 60 %HR Cadence100 SR x 15
0:30 Increase effort 70 %HR Cadence100 BR x 15
1m Easy. 60 %HR Cadence100 BR x 15

0:30 High cadence 75 %HR Cadence120 SR x 15
0:30 Easy. 60 %HR Cadence100 SR x 15
0:30 High cadence 75 %HR Cadence120 SR x 15
0:30 Easy. 60 %HR Cadence100 SR x 15
0:30 High cadence 75 %HR Cadence120 SR x 15
2m Easy. 60 %HR Cadence100 SR x 15
5m Tempo pace 85 %HR Cadence110 BR x 14
2m Easy. 60 %HR Cadence100 SR x 15
5m Tempo pace 85 %HR Cadence110 BR x 14
2m Easy. 60 %HR Cadence100 SR x 15
1m Interval Set - 1 85 %HR Cadence100 BR x 13
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Interval Set - 2 85 %HR Cadence100 BR x 13
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Interval Set - 3 85 %HR Cadence100 BR x 13
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Interval Set - 4 85 %HR Cadence100 BR x 13

2m Easy. 60 %HR Cadence100 SR x 15
1m Interval Set - 1 85 %HR Cadence100 BR x 13
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Interval Set - 2 85 %HR Cadence100 BR x 13
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Interval Set - 3 85 %HR Cadence100 BR x 13
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Interval Set - 4 85 %HR Cadence100 BR x 13
2m Easy. 60 %HR Cadence100 SR x 15
1m Standing set - 1 85 %HR Cadence85 BR x 12
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Standing set - 2 85 %HR Cadence85 BR x 12
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Standing set - 3 85 %HR Cadence85 BR x 12
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Standing set - 4 85 %HR Cadence85 BR x 12
2m Easy. 60 %HR Cadence100 SR x 15
1m Standing set - 1 90 %HR Cadence95 BR x 12
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Standing set - 2 90 %HR Cadence95 BR x 12
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Standing set - 3 90 %HR Cadence95 BR x 12
0:30 Easy. 60 %HR Cadence100 SR x 15
1m Standing set - 4 90 %HR Cadence95 BR x 12
10 Cool down 60 % 100 SR x 15

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