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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 04 Nov 2014 17:11 #5802

  • JDarcy1
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Welcome back to the Turbo sessions starting this Wednesday 5th November 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
2X6mins(1min 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.
The following user(s) said Thank You: DaveMcD, LorcanB

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Last Edit: by JDarcy1.

Re: FREE TURBO CLASSES 11 Nov 2014 19:41 #5843

  • JDarcy1
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Welcome back to the second Turbo session this Wednesday 12th November 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 .

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

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
The following user(s) said Thank You: grykyo, LorcanB

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Re: FREE TURBO CLASSES 12 Nov 2014 21:48 #5845

  • Buzbyjnr
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Thanks John... stinger of a session tonight :sick: ... 90mins on a turbo can really fly by... even in "John Time"

:P

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Growing old is Mandatory.... Growing Up is optional.....

Re: FREE TURBO CLASSES 12 Nov 2014 23:51 #5846

  • grykyo
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An other good one, thanks John. Some longer medium/hard efforts, remind me of Glenealy to Burkes in the chain-gang B)

G

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Re: FREE TURBO CLASSES 13 Nov 2014 09:54 #5847

  • DaveMcD
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Another great session last night...... We even managed to set off the Fire Alarm :woohoo: :woohoo:

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Re: FREE TURBO CLASSES 13 Nov 2014 10:42 #5848

  • Paul Evans
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Yes great class thanks John , could feel the efforts in my legs.....good stuff !!

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