Turbo Session 29th January -PAYG Slots Open

[helenfrench]

For the remaining Turbo sessions (approx 7 weeks), we will be making 5 PAYG slots available to members (bring own turbo-'Slot only').

For those who have signed up to the block already and cannot attend any Thursday, please cancel your spot here stating if it is a 'Slot only' or 'Slot+Turbo'. Any slots made available by cancellations can be claimed on a first come, first serve basis. As we have no 'Slot +Turbo' spots available, there may be high demand if any are cancelled, so please cancel in advance of the session.

PAYG members can pay me on the night
€3 for Slot 'only'
€5 for 'Slot+Turbo' (using Club Turbo)

Venue for this session is Educate Together National School, Loreto Avenue Rathfarnham


maps.google.ie/maps?hl=en&tab=wl&output=classic&dg=brw

[liam]

Warm Up



10 minutes easy spinning



Target heart rate during easy spinning is 60-65% (130 if your max is 190)







Main Set



7 x 5min brick intervals with full transition. After 3min 40sec interval becomes practice for entering transition area (unclip shoes etc.)


30sec sprint from clubhouse, jog back recovery.



60sec to set up runners, spin legs on bike and get a drink before next interval.







Note: Anyone who wants a steady session with no transition can pedal for another 30sec and take a 90sec recovery.





Cool Down



10 minutes easy spinning



Reduce heart rate gradually to 100bpm















Transition training notes

(see attached document)

04 Dec 2014 Transition notes.docx (166.64 KB)

[andrewm]

My slot only is free

[rkane]

My slot only is also free this eve sorry for late notice!

[Jeremy G.]

Jan 28, 2015 23:08:08 GMT liam said:

Transition training notes

(see attached document)

04 Dec 2014 Transition notes.docx (166.64 KB)

I can't seem to find the attachment. Am I missing something or it's not attached?

L.E. I found it in the 4th December post. Sorry 

[Andrew]

My space (w/turbo) is free

[Mark Cannon]

My space only is free

[valerie]

My slot only is free. My knee is at me. Just when I thought I had the rest of me fixed...

[Konstantin]

My Slot w Turbo is free. I will not get to training on time due to snow. Sorry for the late update.

[sam]

Sorry snowed in and can't make it. Apologies