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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 16 Dec 2015 15:00 #8549

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 16th 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 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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FREE TURBO CLASSES 23 Dec 2015 15:33 #8574

  • Rosey1
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Hi all,
Does anyone know if we are turboing tonight?

Rosey.

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FREE TURBO CLASSES 23 Dec 2015 15:59 #8575

  • Colm Flood
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There is no Turbo this evening B)

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FREE TURBO CLASSES 30 Dec 2015 16:19 #8584

  • Paul Evans
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Hi ...any turbo tonight ?

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FREE TURBO CLASSES 30 Dec 2015 16:37 #8585

  • michaelp
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None tonight, back next week!
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FREE TURBO CLASSES 05 Jan 2016 23:34 #8654

  • JDarcy1
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Just a reminder that Aidan Hammond will be hosting a short talk this Wednesday (January 6) in the Assembly Hall(beside the GARDA Stn) in Wicklow at 7.30. Aidan will go through the plan he has for coaching the club spins for this year and will answer any questions that people may have. I would encourage as many people as possible to come to the talk on Wednesday and also attend the coaching. This will be a great opportunity for everyone to improve their cycling and kick start their 2016 training.There will be a short Turbo set after the talk , so I will have the hall open at 7:00 to allow people who wish to Turbo set up and be ready to go ,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 .

Warm Up 15 mins
5:00 Pedal easy with cadence above 90 rpm
4:00 Alternate 30 sec standing , 30 sec seated.
6:00 Seated , alternate 80% of workload between 1:00 min on right leg , 1:00 min on left leg.

Main Set 40 mins

8 X 3:00 70% effort- moderately hard (steady Pace) - Zone 3 : Muscular Endurance - 88% max HR.
Pedal in aero position , maintaining cadence 95 rpm . Big Ring Middle sprocket.

2:00 mins Recovery interval.50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.

Cool-down 500 mins - small gears 50% effort high cadence.
Recovery.
Stretching - Change and home.
The following user(s) said Thank You: LorcanB

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