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TOPIC: FREE TURBO CLASSES

FREE TURBO CLASSES 13 Mar 2019 14:46 #15200

  • JDarcy1
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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
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  • King/Queen of Kona
  • Posts: 584
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  • Thank you received: 196
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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Last Edit: by JDarcy1.

FREE TURBO CLASSES 27 Mar 2019 14:01 #15218

  • JDarcy1
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  • King/Queen of Kona
  • King/Queen of Kona
  • Posts: 584
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  • Thank you received: 196
Turbo session this Wednesday 27th 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
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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FREE TURBO CLASSES 03 Apr 2019 13:20 #15226

  • JDarcy1
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  • King/Queen of Kona
  • King/Queen of Kona
  • Posts: 584
  • Karma: 6
  • Thank you received: 196
Turbo session this Wednesday 3rd April 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
15 mins - BR X 17, 70%-80% max HR . Cadence 90 RPM- Tempo Pace
Start at 70% Max HR every 5 mins increase HR 3 beats or 10 watts.
Set 2
15 mins - BR X 16, 80%-90% max HR . Cadence 90 RPM- Tempo Pace
Start at 70% Max HR every 5 mins increase HR 3 beats or 10 watts.
Set 3
15 mins - BR X 15, 89%-95% max HR . Cadence 90 RPM- Tempo Pace
Start at 70% Max HR every 5 mins increase HR 3 beats or 10 watts.
5:00 R.I.Between ,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.
Cool-down 5:00 mins - small gears 50% effort .high cadence.
Recovery.
Stretching - Change and home.See you there - John .
This week is the last Turbo set for this term - hopefully next Wednesday see you all out at Cullenmore , Apple Green for some interval training.

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