Cycling Workout Handbook by Terri Schneider

Author:Terri Schneider
Language: eng
Format: epub
Publisher: Hatherleigh Press
Published: 2018-09-01T08:26:18+00:00

Fitness Program:

Cycling for Fitness and Fun

:30 to 2 hours 30 Minutes per Day

Day 1

STRETCH :15

REST DAY

Day 2

STRETCH :15

BIKE SESSION: Choose one workout from one of these lists: INTERVALS or TEMPO

Walking Lunges: 3x10

Side Shuffle Lunges: 3x10

Push-ups: 3x10 (full plank or knees-down push-ups, whichever you can do while maintaining a straight torso)

Ab crunches: 40

Day 3: RECOVERY

STRETCH :15

REST DAY, CROSS-TRAIN, or BIKE :30 (L1–L2)

Day 4

STRETCH :15

BIKE SESSION*: Choose one workout from this list: HILLS.

Walking Lunges: 3x10

Side Shuffle Lunges: 3x10

Push-ups: 3x10 (full plank or knees-down push-ups, whichever you can do while maintaining a straight torso)

Ab crunches: 40

* If you are still feeling tired from your Day 2 session, do Day 5 RECOVERY workout today and do your HILLS session on Day 5.

Day 5: RECOVERY

STRETCH :15

REST DAY or CROSS-TRAIN

Day 6

STRETCH :15

REST DAY or BIKE :30 (L1–L3)

Day 7

STRETCH :15

BIKE SESSION: Choose one workout from the LONG or LONG/FARTLEK session list. Start with the distance you are currently doing with your long ride, then gradually work your way down the list each week. After 2–3 weeks of executing your long ride on this day, do one active recovery week in which you decrease the overall time and intensity of this session by 20–30%.

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