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TOPIC: FREE TURBO CLASSES

Re: FREE TURBO CLASSES 27 Nov 2014 15:49 #6000

  • michaelp
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Annie I think any trouble you had hearing instructions was due to the jet-engine-like noise coming from your turbo! I'm amazed you could hear anything at all over that... :ohmy:

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Re: FREE TURBO CLASSES 27 Nov 2014 15:56 #6001

  • Annieb
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All the more reason why John needs a mic..I plan on being a regular to his sessions.. :cheer:

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Re: FREE TURBO CLASSES 10 Dec 2014 13:32 #6060

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 10th December 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
2X5mins(30s 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.

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Re: FREE TURBO CLASSES 16 Dec 2014 18:27 #6086

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 17th December 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 little more complicated.
Looking forward to seeing you there .Also for those that need help setting up their Turbos I will be there at 7.10, so lets aim to start the Turbo session at 7.30. Thanks for music for last weeks Turbo to Claire.

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
2X5mins(30s 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 :

2m Easy Spin 65% HR Cad 80-90 Gear 39X15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
2m Easy Spin 65% HR Cad 80-90 Gear 39X15/16
1m Tempo pace-Increase effort 80% HR Cad 80 Gear 53X16/17
5m Climbing Harder-stand-up occasionally 90% HR Cad 65-75 Gear 53X13
2m Descending Effort 75% HR Cad 60-70 Gear 39X15/16
5m Climbing Harder-stand-up occasionally 90% HR Cad 65-75 Gear 53X13
2m Descending Effort 75% HR Cad 60-70 Gear 39X15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
2m Easy Spin 65% HR Cadence 80-90 Gear 39X15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
2m Easy Spin 65% HR Cadence 80-90 Gear 39X15/16
30sec Bridge the Gap effort 90% HR Cad 80-90 Gear 53X15
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
30sec Bridge the Gap effort 90% HR Cad 80-90 Gear 53X15
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
30sec SPRINT!!! effort 95% HR Cad 90-110 GEAR MAX
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
30sec SPRINT!!! effort 95% HR Cad 90-110 GEAR MAX

10m Warm Down Small Ring X Big Sprocket..
Stretching - Flexibility.
See you there - John

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Re: FREE TURBO CLASSES 18 Dec 2014 10:07 #6093

  • Paul Evans
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Another great session ! can feel it in the legs! thanks John :cheer:

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Re: FREE TURBO CLASSES 18 Dec 2014 14:08 #6095

  • KIA-MAN
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Big Thanks to John for a great session last night. We as a club are very lucky to have him to drive us all on. He puts great work into planning these sessions

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