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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 09 Nov 2016 14:48 #11067

  • JDarcy1
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P.S. you will be glad to know it is safe to return to Turbo as Mick has a new Turbo Trainer and the session will no longer sound like a Dental Surgery.
The following user(s) said Thank You: KarenMByrne95

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FREE TURBO CLASSES 10 Nov 2016 09:38 #11070

  • david g
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Hi. I picked up a spare tube last night. May have been left there from last week. It was on a window ledge. I'll bring with me next week in case anyone left one behind.

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FREE TURBO CLASSES 10 Nov 2016 09:55 #11071

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david g wrote: Hi. I picked up a spare tube last night. May have been left there from last week. It was on a window ledge. I'll bring with me next week in case anyone left one behind.


Now that you mention it I brought a pump and a tube last week in case anybody had a "problem" but couldn't find a spare "Turbo skewer" at home which of course we needed... typical!

I don't know if I took the tube home, must check my spares.

Did anybody find a track pump in the Assembly Hall last week, not mine but Brian's which he can't find now?

Garry

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FREE TURBO CLASSES 10 Nov 2016 13:55 #11077

  • KarenMByrne95
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Loving the new play list John!! great class thanks a million

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FREE TURBO CLASSES 15 Nov 2016 18:22 #11099

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 16th 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


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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No turbo this wed 23 Nov. AGM instead 22 Nov 2016 14:04 #11143

  • JDarcy1
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Hi All,
No turbo this week as the club AGM is on, Chester Beatties. 7.30 see you there,!

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