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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 23 Mar 2016 13:55 #9351

  • JDarcy1
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Turbo session this Wednesday 23rd 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 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 :
3:00 R.I.Between Sets ,Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on replenishing lost fluids .
Tip : Pull back (i.e.,"scrape mud off your feet") on the up stroke , but try not to push down on the pedals.
3 X Sets
2:00 Pedal with cadence at 100 + rpm .BR X 17 HR 80-88% max HR ,
2:00 R.I.Between ,Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .
1:30 Pedal with cadence at 100 + rpm .BR X 17 HR 80-88% max HR ,
1:30 R.I.Between ,Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm
1:00 Pedal with cadence at 100 + rpm .BR X 17 HR 80-88% max HR ,
1:00 R.I.Between ,Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm
0:30 Pedal with cadence at 100 + rpm .BR X 17 HR 80-88% max HR ,
Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home

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FREE TURBO CLASSES 30 Mar 2016 13:24 #9395

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urbo session this Wednesday 30th 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 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 :
4 X Sets
5:00 Climbing . Cadence 70 rpm BR X 15/16 HR 80%-max of 89%
3:00 Downhill. Cadence 100 rpm BR X 17/18 HR 80% max .
(Go immediately into the 3:00 Downhill with a higher rpm but lower intensity ).
5:00 R.I.Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on
replenishing lost fluids .

Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 06 Apr 2016 13:20 #9482

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Turbo session this Wednesday 6th 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 .Thi will be our last Turbo - next week out at Cullenmore bends for interval training.
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
4 X 3 mins BR X17 cadence 65-70 rpm HR 80%- 88% max HR
sitting in easy gear.
1:00 R.I.Between Sets ,Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on replenishing lost fluids .
Tip : Pull back (i.e.,"scrape mud off your feet") on the up stroke , but try not to push down on the pedals.
Set 2
4 X 3 mins BR X15 cadence 65-70 rpm HR 80%- 88% max HR
standing in big gear.
1:00 R.I.Between Sets ,Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on replenishing lost fluids .
Set 3
4 X 3 mins BR X15 cadence 65-70 rpm HR 80%- 88% max HR
sitting in big gear.
1:00 R.I.Between Sets ,Small ring middle sprocket. 50% effort - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on replenishing lost fluids .
Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home

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FREE TURBO CLASSES 10 Oct 2016 21:43 #10874

  • Colm Flood
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I know a few members have been enquiring as to when the Turbo sessions will commence again, they are due to start on Wednesday the 2nd of November at 7.30pm in the Assembly Hall Wicklow beside the Garda Station.

As always new members are very welcome, the main this you need is a Turbo trainer and your bike !! These classes are free of charge for WTC members. :cheer:

John will post more details nearer the time, but if you do have any queries, please feel free to post on the forum or ask John or myself about them.

www.halfords.ie/cycling/turbo-trainers/trainers
The following user(s) said Thank You: KarenM95

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FREE TURBO CLASSES 01 Nov 2016 11:12 #11014

  • JDarcy1
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Welcome back to the Turbo sessions starting this Wednesday 2nd November , session starts at 7:30pm
in the Assembly Hall Wicklow beside the Garda Station. Please try and come at 7 :15 to set up your Turbo , I will give anyone a hand that needs help. 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 .

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

2X5mins(30s l/r leg)

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

Main Set :
5 X 10 min Blocks.
4mins Cadence 90 Steady -70% HR .BR X 17
2mins Cadence 80-90 Hard-80% HR .BR X 14
3:30m Cadence 60 Easy-60% HR .SR X 14
30sec Cadence 90+ Sprint-99%HR. Max Gear

Cool down 10mins spinning low gear..Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 09 Nov 2016 13:11 #11065

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 9th November , session starts at 7:30pm
in the Assembly Hall Wicklow beside the Garda Station. Please try and come at 7 :15 to set up your Turbo , I will give anyone a hand that needs help. 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 .

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

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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