Phoenix Athletics and Triathlon club

Cycling Turbo Sessions


Winter Season

We will be leading turbo sessions on Monday Evenings from 7pm-8pm at Downs Infants School on Ditchling Road, Brighton BN1 6JA. Parking is available in staff car park. Use the Main Entrance to access the hall.

Sessions will begin on 30 October 2017 then every Monday through to and including 18 December 2017, then after Christmas break we will start again on 8 January 2018 at which point we will send another message with dates through to Easter.

The sessions will be led by either Erica Martin or Liz Halliday so it would be useful if you could drop them an email if you think you will be attending.

To cover hall hire costs we will charge £4 per session payable in cash or cheque (to Brighton Phoenix) before the start of the session or you can have the first 8 sessions for £28 (the price of 7) if you sign up now and pay by bank transfer to the Brighton Phoenix account or bring your £28 to the first session.

If you pay by bank transfer please put “Turbo” and your name in the reference and email Liz and Erica when you make the transfer please so we can get our treasurer to confirm receipt.

You will need to bring your bike and a turbo trainer plus mat or towel to drip on (you will sweat a lot). If you want to do the session but don’t have a turbo trainer please email Erica and Liz and we will see if we can help out but please give us good notice.

We ask that you arrive by 6:50pm and be prepared to set up very quickly and similarly pack up quickly so we can maximise the training time. If we get a good turnout each week we may be able to consider extending the time of the sessions.

Liz Halliday email lizhalliday2003@yahoo.co.uk
Erica Martin email erica_martin55@hotmail.com 











  

 

 

 

 


MONDAY 6 NOV

Warm up
10 mins easy
5min increasing cadence (90-110rpm 5rpm each min)
3 x 20 seconds left leg drill + 20 seconds right leg drill
 
Main set
12 x 52x16 (or 50x15) at 100 rpm for 1 minute
with recovery 52x22 (or 50x21) at 60 rpm for 1 minute
 
Cool down
7 mins easy
 
Total time 48 mins

 

 

 

 

 

 

Session leader
lizhalliday2003@yahoo.co.uk