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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 09 Jan 2018 18:22 #13451

  • FionaMcB
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Here you go Sophie! :)
John , Sophie is a new member and interested in turbo class.
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Last Edit: by FionaMcB.

FREE TURBO CLASSES 09 Jan 2018 23:00 #13455

  • JDarcy1
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Hi Sophie, you are very welcome,see you at turbo on weds.
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FREE TURBO CLASSES 10 Jan 2018 12:58 #13458

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Welcome to the Turbo sessions this Wednesday 10th January , 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 :
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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FREE TURBO CLASSES 17 Jan 2018 13:06 #13499

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 17th January , 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
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

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