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TOPIC: FREE TURBO CLASSES

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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Re: FREE TURBO CLASSES 18 Nov 2014 21:35 #5876

  • JDarcy1
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Welcome back to Week Three Turbo session this Wednesday 19th 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 another 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
Main Set :

Hill repetitions
3 X 6 mins ascending difficulty
3 mins on Big Ring ( med sprocket ). Ride mod. Hard
2 mins on Big Ring shifting up 2 gears. Try maintain same cadence.
1 min on Big Ring shifting up another 2 gears and ride Hard.
After each 6 min set, 2 mins Easy spin on small ring.

Using 1-2 clicks more resistance on the Turbo,
3 mins on Big Ring ,
2 mins on Big Ring,
1 min on big Ring ascending difficulty again,
Recover 2 mins again, Easy spin on small ring.
Then repeat.

Cool Down
10 mins easy spinning.
Stretching - Flexibility.
See you there - John

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