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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 06 Jan 2016 13:16 #8661

  • anthonyf
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Holy crap John, 8hr cool down. That'll be a killer. :P I'll persevere manflu or no manflu.

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FREE TURBO CLASSES 06 Jan 2016 15:20 #8663

  • JDarcy1
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I forgot my : well spotted.

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FREE TURBO CLASSES 13 Jan 2016 14:22 #8737

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Turbo session this Wednesday 13th 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 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 :
5X 5:00 Big -Gear Hills -Big Ring Middle Sprocket Max effort of 80%max HR.
Do the first 4:00 seated at 70 rpm and then for the last minute , shift one gear bigger and stand.
Recovery Interval 2:00 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.
Minimize upper body movement. Even while climbing ,

Power Jams - No rolling starts ! Drive the pedals down with all your force.
4 X :15 Max effort !!!
Start sprints from a dead stop . Use Big Ring Small Sprocket. Stay in the saddle gripping the drops.
2:00 R.I. 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 5:00 mins - small gears 50% effort high cadence.
Recovery.
Stretching - Change and home.

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Last Edit: by JDarcy1.

FREE TURBO CLASSES 20 Jan 2016 13:59 #8808

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Turbo session this Wednesday 20th 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 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

2X6mins(1m l/r leg)

1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm
Main Set :

Set 1
4 X 3:00 Sitting - BR X 18/19 sprocket cadence 100 rpm effort 70/80% max HR.
Recovery Interval 1:00 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.

Set 2
4 X 3:00 Standing - BR X 14/15 sprocket Cadence 65-70 rpm effort 89% - 93% max HR
Recovery Interval 1:00 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.

Set 3
4 X 3:00 Sitting - BR X 17/18 sprocket cadence 65-70 rpm effort 89/93% max HR
Recovery Interval 1:00 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 5:00 mins - small gears 50% effort high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 27 Jan 2016 14:09 #8901

  • JDarcy1
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Turbo session this Wednesday 27th 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 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 eg. 70rpm means 70 revolutions 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

2X6mins(1:00 l/r leg)

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

MAIN SET
Rolling Hilly Course

SET 1
3 X 2:00 - 80% max HR
Choose a gear to maintain 70rpm at 80% max HR -Big ring middle sprocket.
1:00 R.I. 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.
3:00 R.I. before Set 2
Set 2
3 X 3:00 - 80% max HR
Choose a gear to maintain 70rpm at 80% max HR -Big ring middle sprocket.
1:00 R.I. 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.

Set 3
FORM SPRINTS
6 X 30 sec - 80% max HR
Big Ring , Middle sprocket
Build leg speed for 15 secs in order to increase cadence before beginning 30 sec sprint . Aim for 100+ rpm for each sprint
2:00 R.I. 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 5:00 mins - small gears 50% effort high cadence.
Recovery.
Stretching - Change and home.

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Last Edit: by JDarcy1.

FREE TURBO CLASSES 03 Feb 2016 15:00 #8985

  • JDarcy1
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Turbo session this Wednesday 3rd February 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 eg. 70rpm means 70 revolutions 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

2X6mins(1:00 l/r leg)

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

MAIN SET
Set 1 - Big Gear , Hills
3 X 5:00 BR X 15/16 sprocket. Starting at 70% max HR for first minute and building effort, maintaining cadence of 70rpm .
For the last minute, shift one gear bigger and stand keeping the cadence 70 rpm and HR no higher than 85% max HR..

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

Set 2 - FORCE REPS
4 X 3:00 BR X 17/18 sprocket . 75% max HR. Cadence 100 for first 2 mins. Every third 1:00 do 15-20 revolutions in max gear at Cadence 50rpm aim for max effort!!

2:00 R.I. 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 5:00 mins - small gears 50% effort high cadence.
Recovery.
Stretching - Change and home.

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