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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 05 Dec 2018 15:28 #15000

  • JDarcy1
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  • King/Queen of Kona
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Turbo session this Wednesday 5th 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 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 :
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 12 Dec 2018 13:33 #15026

  • JDarcy1
  • JDarcy1's Avatar Topic Author
  • Offline
  • King/Queen of Kona
  • King/Queen of Kona
  • Posts: 513
  • Karma: 5
  • Thank you received: 176
Turbo session this Wednesday 12th 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 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 :
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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