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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 26 Jan 2018 17:56 #13542

  • trevor
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Thanks to John for the coaching and tips as first time at this session and really enjoyed it. Will remember proper drinks bottle next week.
The following user(s) said Thank You: JDarcy1

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FREE TURBO CLASSES 31 Jan 2018 13:31 #13593

  • JDarcy1
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Welcome to the Turbo sessions this Wednesday 31st 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(1min. l/r leg)

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


Main Set :

2m Easy Spin 65% HR Cad 80-90 Gear SRX15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
2m Easy Spin 65% HR Cad 80-90 Gear SRX15/16
1m Tempo pace-Increase effort 80% HR Cad 80 Gear BRX16/17
5m Climbing Harder-stand-up occasionally 90% HR Cad 65-75 Gear BRX13
2m Descending Effort 75% HR Cad 60-70 Gear SRX15/16
5m Climbing Harder-stand-up occasionally 90% HR Cad 65-75 Gear BRX13
2m Descending Effort 75% HR Cad 60-70 Gear SRX15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
2m Easy Spin 65% HR Cadence 80-90 Gear SRX15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
2m Easy Spin 65% HR Cadence 80-90 Gear SRX15/16
30sec Bridge the Gap effort 90% HR Cad 80-90 Gear BRX15
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
30sec Bridge the Gap effort 90% HR Cad 80-90 Gear BRX15
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear BRX16/17
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
30sec SPRINT!!! effort 95% HR Cad 90-110 GEAR MAX
1m Easy Spin 80% HR Cad 70-80 Gear BRX17/18
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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FREE TURBO CLASSES 07 Feb 2018 13:08 #13626

  • JDarcy1
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Turbo session this Wednesday 7th February 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
2X6min( imin Left leg/right leg)
1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm
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 14 Feb 2018 12:54 #13648

  • JDarcy1
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Turbo session this Wednesday 15th February 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,Zone 2.6 , cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1mins 65% Max HR,Zone 2.6, cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1min 65% Max HR , Zone 2.6,, cadence 80-90
45secs 80% Max HR, Zone 4 ,cadence 90-100
1min 65% Max HR, Zone 2.6,cadence 80-90
45secs 80% Max HR,Zone 4 , cadence 90-100
1mins 65% Max MR, Zone 2.6,cadence 80-90

2X6mins(1:00 l/r leg)

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

MAIN SET :
Set 1 :
30 mins - BR X 17, 70%-80% max HR .Zone 3- Zone 4. Cadence 90 RPM- Tempo Pace.
Every fifth minute, alternate between a 30 sec Spin up at 80% effort (HARD) Zone 4. and a 30 sec Sprint at MAX Effort.zone 5.
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 . Zone 4 - 4.8.. Cadence 90 RPM- Tempo Pace.
Every fifth minute, alternate between a 30 sec Spin up at 80% effort (HARD) Zone 4 , and a 30 sec Sprint at MAX Effort.Zone 5
Cool-down 5:00 mins - small gears 50% effort ,Zone 1.high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 21 Feb 2018 14:40 #13698

  • JDarcy1
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  • Posts: 471
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  • Thank you received: 156
Turbo session this Wednesday 21st February 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,Zone 2.6 , cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1mins 65% Max HR,Zone 2.6, cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1min 65% Max HR , Zone 2.6,, cadence 80-90
45secs 80% Max HR, Zone 4 ,cadence 90-100
1min 65% Max HR, Zone 2.6,cadence 80-90
45secs 80% Max HR,Zone 4 , cadence 90-100
1mins 65% Max MR, Zone 2.6,cadence 80-90

2X6mins(1:00 l/r leg)

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

MAIN SET - Weight Workout
Set 1
4 X 4:00 Climbing . Standing in big gear . Cadence 65- 70 rpm BR X 15/16 HR 80%-max of 89% ZONE 4-4.9. When standing , keep your upper body relaxed.
2:00 R.I.Between ,Small ring middle sprocket. 50% effort , ZONE 1, - try to keep a cadence of 80-85 rpm .Besides riding easy , concentrate on replenishing lost fluids .
Set 2

4 X 4:00 Climbing . Sitting in big gear . Cadence 65- 70 rpm BR X 16/17 HR 80%-max of 89% ,ZONE 4 - 4.9.
2:00 R.I.Between ,Small ring middle sprocket. 50% effort ZONE 1 - 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.
Cool-down 5:00 mins - small gears 50% effort ZONE 1,.high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 07 Mar 2018 14:14 #13743

  • JDarcy1
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  • King/Queen of Kona
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  • Posts: 471
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  • Thank you received: 156
Turbo session this Wednesday 7th 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,Zone 2.6 , cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1mins 65% Max HR,Zone 2.6, cadence 80-90
30secs 80% Max HR,Zone 4, cadence 90-100
1min 65% Max HR , Zone 2.6,, cadence 80-90
45secs 80% Max HR, Zone 4 ,cadence 90-100
1min 65% Max HR, Zone 2.6,cadence 80-90
45secs 80% Max HR,Zone 4 , cadence 90-100
1mins 65% Max MR, Zone 2.6,cadence 80-90

2X6mins(1:00 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 ZONE 3 BR X 17
2 mins Cadence 80-90 Hard-80% HR ZONE 4 BR X 14
3:30 mins Cadence 60 Easy-60% HR ZONE 2 SR X 14
30 sec Cadence 90+ Sprint-99%HR ZONE 5.9 Max Gear
Cool-down 5:00 mins - small gears 50% effort ZONE 1 high cadence.
Recovery.
Stretching - Change and home.

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