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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 13 Mar 2019 14:46 #15200

  • JDarcy1
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  • King/Queen of Kona
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Turbo session this Wednesday 13th 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 .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 20 Mar 2019 13:57 #15208

  • JDarcy1
  • JDarcy1's Avatar Topic Author
  • Offline
  • King/Queen of Kona
  • King/Queen of Kona
  • Posts: 533
  • Karma: 5
  • Thank you received: 178
Turbo session this Wednesday 20th 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 .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 80%-max of 89% ZONE 4-to max
ZONE 4.9 .
3:00 Downhill. Cadence 100 rpm BR X 17/18 HR 80% max . ZONE 4.
(Go immediately into the 3:00 Downhill with a higher rpm but lower intensity ).
5:00 R.I.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 .

Cool-down 5:00 mins - small gears 50% effort ZONE 1 , high cadence.
Recovery.
Stretching - Change and home.

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