Welcome back to Week Three Turbo session this Wednesday 19th 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 another straightforward one for those new to Turbo .
Looking forward to seeing you there .
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
2X5mins(30s l/r leg)
1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm
Main Set :
Hill repetitions
3 X 6 mins ascending difficulty
3 mins on Big Ring ( med sprocket ). Ride mod. Hard
2 mins on Big Ring shifting up 2 gears. Try maintain same cadence.
1 min on Big Ring shifting up another 2 gears and ride Hard.
After each 6 min set, 2 mins Easy spin on small ring.
Using 1-2 clicks more resistance on the Turbo,
3 mins on Big Ring ,
2 mins on Big Ring,
1 min on big Ring ascending difficulty again,
Recover 2 mins again, Easy spin on small ring.
Then repeat.
Cool Down
10 mins easy spinning.
Stretching - Flexibility.
See you there - John