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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 07 Apr 2018 20:42 #13859

  • Paul Evans
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Yes totally agree !
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FREE TURBO CLASSES 08 Apr 2018 18:33 #13861

  • GillC
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Couldn’t agree more Dave.. absolutely great sessions.. be lost without them..Thanks John really appreciate your time
Cheers
Gill
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FREE TURBO CLASSES 05 Nov 2018 17:33 #14933

  • Ciaraoneill
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Now that the darker evenings have arrived, it's time to get out the turbo trainer for our much-loved indoor cycling sessions with John Darcy. These sessions will kick off again from this Wednesday Nov 7th, in the Assembly Hall in Wicklow Town (beside the Garda station). The class commences at 7:30pm and lasts for approx 90 minutes, but please make sure you arrive 10-15 minutes before that to get your bike set up. For those who haven't been to these sessions before, you'll need your bike, turbo trainer, some water, a towel and a change of clothes for afterwards. All members are welcome to attend and it's already covered by your membership fee. Also, if you’re new to cycling, this is the perfect opportunity for you to improve your bike fitness before you join our outdoor Saturday spins.
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FREE TURBO CLASSES 06 Nov 2018 15:18 #14936

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Welcome back to the Turbo sessions starting this Wednesday 7th 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 7:10 to help members to set up. If you are new to Turbo Sessions they are not as daunting as they appear. You can lower the resistance on Turbo to make the session less demanding until your fitness improves. It is a handy way to improve your bike fitness during the dark days of winter. Being in a group session also makes it a bit easier.

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 HR,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.

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Last Edit: by JDarcy1.

FREE TURBO CLASSES 14 Nov 2018 13:08 #14958

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Turbo session this Wednesday 14th 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 .I will explain the workout during the session .
Looking forward to seeing you there .I will have the hall open from 7:10 to help members to set up. If you are new to Turbo Sessions they are not as daunting as they appear. You can lower the resistance on Turbo to make the session less demanding until your fitness improves. It is a handy way to improve your bike fitness during the dark days of winter. Being in a group session also makes it a bit easier.

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 :
Hills Up and Down.

4 X Sets
5:00 Climbing . Cadence 70 rpm . BR X 15/16 . HR 82%-max of 89%. Zone 4
3:00 Downhill. Cadence 100 rpm . BR X 17/18 . HR 80% max .Zone 3
(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 .Zone 1

Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home.

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FREE TURBO CLASSES 28 Nov 2018 10:56 #14988

  • JDarcy1
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Turbo session this Wednesday 28th 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 .I will explain the workout during the session .
Looking forward to seeing you there .I will have the hall open from 7:10 to help members to set up. If you are new to Turbo Sessions they are not as daunting as they appear. You can lower the resistance on Turbo to make the session less demanding until your fitness improves. It is a handy way to improve your bike fitness during the dark days of winter. Being in a group session also makes it a bit easier.

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
3 X 2:00 - 80% max HR ZONE 4.
Choose a gear to maintain 70rpm at 80% max HR , ZONE 4-Big ring middle sprocket.
1:00 R.I. 50% effort , ZONE 1 - 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 , ZONE 4.
Choose a gear to maintain 70rpm at 80% max HR , ZONE 4 -Big ring middle sprocket.
1:00 R.I. 50% effort , ZONE 1 - 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 ZONE 4
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 , ZONE 1 . - 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 , ZONE 1 high cadence.
Recovery.
Stretching - Change and home.

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