month 1 week 1 beginner cycling 4/27-5/3

fiddlechic

Month 1 - WEEK 1


Monday-30min
10’ warm up and then 10x30” at 100 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.


Tuesday-30
30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.


Wednesday-48
15’ warm up. Then 4x4’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5' cool down.


Thursday-30
30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Friday-Off day – cross train – walk, hike, swim.

Saturday-30
TRAINER: Warm up 10'. After WU, alternate 20"-60" with 1 leg off the pedals and up on a chair. Get a total of 5' of ILT(isolated leg training) on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'.

Sunday-45
Long aerobic day – ride from 45-75’, as you feel.



Total Time = 3hr 33min

POST WORKOUT:
Monday, Wednesday, Saturday, Post Workout:
10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form do ONE set!

Tuesday, Thursday, Sunday, Post Workout:
2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do ONE set!

fiddlechic

Month 1 - WEEK 1


Monday-30min
10’ warm up and then 10x30” at 100 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.


Tuesday-30
30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.


Wednesday-48
15’ warm up. Then 4x4’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5' cool down.


Thursday-30
30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.

Friday-Off day – cross train – walk, hike, swim.

Saturday-30
TRAINER: Warm up 10'. After WU, alternate 20"-60" with 1 leg off the pedals and up on a chair. Get a total of 5' of ILT(isolated leg training) on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'.

Sunday-45
Long aerobic day – ride from 45-75’, as you feel.



Total Time = 3hr 33min

POST WORKOUT:
Monday, Wednesday, Saturday, Post Workout:
10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form do ONE set!

Tuesday, Thursday, Sunday, Post Workout:
2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do ONE set!

fiddlechic

I know that no one is doing the challenge but I'm going to post my experience in case someone wants to join later.

Today was great even though I have been sick I decided to go to the gym anyway. I felt good afterwards and look foward to day 2!

fiddlechic

I think I will start a blog regarding this training program. check it out!

bbogart

Is this an actual cycling program that you are doing? I have just recently gotten into the message boards here, but I also just recently bought a new road bike and I really getting into cycling. There iaren't many NEW cyclist here in Corpus, but I am definitely in, if you will keep posting the program.

singfree

Is this an indoor spinner program or an outdoor bicycle program? I love to bike outdoors for fitness, and try to average 100+ miles per week. I would like to keep a discussion going on this subject if anyone is interested.

fiddlechic

i do this indoors but ride outdoors for fun. more people need to bike!!!

quinnybear

i have been spinning for 5 months and just recently got a road bike and riding outdoors with a cycling group. i burn WAY more calories per hour riding outdoors with a group than in spin. plus, its not as hot! if you find a cycling group see if they have beginner or slower rides and plan those into your routine!

bbogart

I actually have a group ride today. I was spinning indoors, too, but a buddy of mine convinced me that I had to try mountain biking. I like it alot, but then we moved to Corpus Christi, TX where there aren't alot of mountains. There are a lot of roads, though, so I got a road bike. I have been riding solo and on group rides since Feb and it has been a great workout. I have lost about 10 lbs and 2 inches. It is the best workout I have found.