Cycle training

Spin Classes

As well as the Club Group Cycles, Pulse Triathlon Club currently runs two Spin Class sessions. Both classes are on in Westpark Fitness, Tallaght and take place on Tuesday mornings from 6:15 – 7:45 and Wednesday evenings from 19:30 – 20:30. Both classes are great for improving your bike technique and building your bike fitness and endurance. Be warned though…..you may feel like throwing up after each class!! Cost per class is just €3.

Turbo Workouts

If you cant make the spin classes or have your own turbo, shown below are some suggested sample turbo training sessions.

 

Week 1 – Turbo session

Warm up 10 mins easy at 70% Hr low gears.
4 Standing start sprints 53 *12 for 10 seconds each only with 1 min recoveries. 5 mins easy.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs then 3 mins easy

10 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy.
Then repeat 4 standing start 10 sec sprints 53 *12.
Warm down 5 mins easy.
Sprints and low cadence/high resistance sets should be done with full resistance on turbo trainer.

Week 2- Turbo Session

Warm up 10 mins easy at 70% Hr low gears.
5 Standing start sprints 53 *12 for 10 seconds each only with 1 min recoveries.5 mins easy.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs.
Then 3 mins easy.

12 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy
Then repeat 5 standing start 10 sec sprints 53 *12.
Warm down 5 mins easy.

Week 3 – Turbo Session

Warm up 10 mins easy at 70% Hr low gears.
6 Standing start sprints 53 *12 for 10 seconds each only with 1 min recoveries.5 mins easy.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs
3 mins easy.

12 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy
Then repeat 6 standing start 10 sec sprints 53 *12.
Warm down 5 mins easy

Week 4 – Turbo session

Warm up 10 mins easy at 70% Hr low gears.
6 Standing start sprints 53 *12 for 10 seconds each only with 1 min recoveries.5 mins easy.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs then 3 mins easy

14 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy
Repeat 6 standing start 10 sec sprints 53 *12.
Warm down 5 mins easy.

Pulse Triathlon Club: swimming, cycling, running and socialising since 2003

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