TOPIC: FREE TURBO CLASSES

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

The Science behind the pain;

However it still doesn't make it feel any easier.

www.cyclingweekly.co.uk/fitness/training...-fitter-faster-22860

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. TT and Tempo Intervals:
5Mins warm up 65 %maxHR cad 90 Big Ring Big sprocket
2Mins tempo pace 80% maxHR cad 90 Big Ring
2mins recovery period 70 % cad 90 50x19
3mins TT pace 85 %max HR cad 90 50x13
2mins recovery period 70 % cad 90 50x19
2mins tempo pace 80 % cad 90 50x14
2mins recovery period 70 % cad 90 50x19
3mins TT pace 85 % 90 50x13
2mins recovery period 70 % 90 0 % 50x19
4mins tempo pace 80 % 90 0 % 50x14
2mins recovery period 70 % 90 0 % 50x19
4mins TT pace 85 % 90 0 % 50x12
2mins recovery period 65 % 90 0 % 50x21
4mins TT pace 90 % 95 0 % 50x12
2mins recovery period 65 % 90 0 % 50x21
4mins TT pace 90 % 95 0 % 50x12
3mins recovery period 65 % 90 0 % 50x21
4mins TT pace 90 % 95 0 % 50x12
10mins cool down 65 % 85 0 % 50x19

PS. Sorry I hit
Submit by mistake, its mostly correct except of course for the date, Turbo is for Wed Wed 26 th Nov !
Also for those that need help setting up their Turbos I will be there at 7.10, so lets aim to start the Turbo session at 7.30. Thanks for music for last weeks Turbo to Heidi

Thanks for the Session John.

Talk about getting back into training with a bang...! I'm a broken woman, John..that was a tough session, thank you..I think! We defo need to get John a mic so we can hear him...Or maybe not it was tough enough only hearing some of his instructions!

Thank you also to Dave for helping me out with a new saddle.

See you all next week..