Tomorrow is Week 1!

fiddlechic
fiddlechic Posts: 196
edited September 2024 in Fitness and Exercise
if you have a stationary bike or gym membership start this 12 week cycling program with me!!

Monday-30
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(isolate 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

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!

Replies

  • fiddlechic
    fiddlechic Posts: 196
    if you have a stationary bike or gym membership start this 12 week cycling program with me!!

    Monday-30
    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(isolate 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

    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!
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