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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 08 Mar 2017 13:38 #11844

  • JDarcy1
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Turbo session this Wednesday 8th 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 @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm
1m @ 120rpm

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 15 Mar 2017 14:38 #11871

  • JDarcy1
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Turbo session this Wednesday 15th 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 @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm
1m @ 120rpm

Main Set - Fruit Loops

3 X 4:00 Alternate
2:00 standing at cadence 70 rpm- BR X 15/16 sprocket HR 80%
2:00 sitting at cadence 100+ rpm - BR X 17/18 sprocket HR 80% max
2:00 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 .
3 X 6:00 Alternate
3:00 standing at cadence 80 rpm- BR X 16/17 sprocket HR 70%
3:00 sitting at cadence 100+ rpm - BR X 17/18 sprocket HR 80% max
2:00 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 .
3 X 6:00 Alternate
3:00 standing at cadence 80 rpm- BR X 16/17 sprocket HR 70%
3:00 sitting at cadence 100+ rpm - BR X 17/18 sprocket HR 80% max
2:00 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 .
If it is too tough to stand during final 3:00 , that is ok ; try to at least stand for 1:00 .
Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 22 Mar 2017 16:52 #11914

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 22nd March, 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

2X6mins(1m l/r leg)

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


MAIN SET
Hills Up and Down.

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 29 Mar 2017 11:11 #11933

  • JDarcy1
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  • Thank you received: 138
Turbo session this Wednesday 29th 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 @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm
1m @ 120rpm

Main Set

SET 1
3 X 2:00 - 80% max HR
Choose a gear to maintain 70rpm at 80% max HR -Big ring middle sprocket.
1:00 R.I. 50% effort - try to keep a cadence of 80-85 rpm Besides riding easy , concentrate on
replenishing lost fluids . Small ring middle sprocket.
3:00 R.I. before Set 2
Set 2
3 X 3:00 - 80% max HR
Choose a gear to maintain 70rpm at 80% max HR -Big ring middle sprocket.
1:00 R.I. 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
FORM SPRINTS
6 X 30 sec - 80% max HR
Big Ring , Middle sprocket
Build leg speed for 15 secs in order to increase cadence before beginning 30 sec sprint . Aim for 100+ rpm for each sprint
2:00 R.I. 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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FREE TURBO CLASSES 05 Apr 2017 13:49 #12019

  • JDarcy1
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This is the last Turbo session , Wednesday 5th April 7:30pm in the Assembly Hall Wicklow beside the Garda Station.
I would really like to thank Fiona Kelly for organising the music for the Turbo classes, It has been great.
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 @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm
1m @ 120rpm

MAIN SET :
Set 1 :
30 mins - BR X 17, 70%-80% max HR . Cadence 90 RPM- Tempo Pace.
Every fifth minute, alternate between a 30 sec Spin up at 80% effort (HARD) and a 30 sec Sprint at MAX Effort.
Spin-Ups : slowly increase cadence, until you start to bounce on the saddle , back off slightly from the bouncing cadence so that your body is still .
Hold this cadence for 30 secs.
Set2 :

30 mins - BR X 16, 80%-88% max HR . Cadence 90 RPM- Tempo Pace.
Every fifth minute, alternate between a 30 sec Spin up at 80% effort (HARD) and a 30 sec Sprint at MAX Effort.
Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home.
The following user(s) said Thank You: Paul Evans, drdan

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FREE TURBO CLASSES 31 Oct 2017 18:39 #13249

  • JDarcy1
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  • King/Queen of Kona
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  • Posts: 419
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  • Thank you received: 138
Welcome back to the Turbo sessions starting this Wednesday 1st November . Session starts at 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 .I will explain the workout during the session .
Looking forward to seeing you there .I will have the hall open from 7:00 to help members to set up

WARM UP DONE IN SMALL RING, Medium gears
Explanation HR = heart rate so 70% would be 70% of your Maximum heart rate.
Cadence is the turn over of the pedals 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.
4 mins Cadence 90 Steady -70% HR BR X 17
2 mins Cadence 80-90 Hard-80% HR BR X 14
3:30 mins Cadence 60 Easy-60% HR SR X 14
30 sec Cadence 90+ Sprint-99%HR Max Gear

Cool-down 10 mins spinning low gear.Recovery.
Stretching - Change and home.
The following user(s) said Thank You: sand160

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