Beginner Cycling Training Program - Month 2

author : mikericci
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Back to the Beginner Cycling Program - Month 1

 

Phew, now that we are through the first month its time to have some fun with our cycling and that means we’ll need a few pieces of equipment for our workouts. You will need a jump rope (or a long piece of rope), something unstable such as a foam Air-ex pad or just a soft piece of foam board, and a bench or step that is about 18-24” high.

We are going to add anaerobic workouts to our program this week – only in small doses as the bigger doses we’ll save for next month.

In between moderate effort cycling we’ll be getting off the bike to perform some sets of strength training. We’ll have a few variations:


Set 1: Jump Rope, push-ups, step-ups
Set 2: Bench push-ups (see harder version), squat jumps, ab-crunches
Set 3: Lunges, leg lifts, unstable pushups on an Air-ex or foam surface (like a couple of pillows)
Set 4: Ab-crunches, step-ups, jump rope

 

Key:
WU = warm up
CD = cool down
RPMs = Revolutions Per Minute
‘ = minutes
“ = seconds

 

This plan is specifically created with the overweight person in mind who is looking for a no-impact weightloss plan to start losing the pounds and getting fit.  After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program.  

 

Month 2 - WEEK 1

 

Monday

25

15’ warm up and with 5x1’ at 100 rpms. Main set is 4x3’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 15 pushups, 10 step ups (each leg). After reps 2 and 4 you will do: 10 Lunges (5 each leg), leg lifts 12-15 reps), unstable push ups – 8 on an unstable surface. Once you are done, spin easy for 5’.

Tuesday

60

60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!

Wednesday

35

15’ warm up. Then 3x5’ at 87-92 RPMS. Your effort is 7/10 or Zone 3 HR. Recovery is 5’ easy spinning. Easy cool down.

Thursday

45

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

Friday

 

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

Saturday

20

10’ warm up and with 3x1’ at 100 rpms. Main set is 10x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 8 Bench push-ups, 5 squat jumps, 10 ab crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 10 ab crunches, 10 step-ups (5 each leg).
5’ easy spin to cool down.

Sunday

90

Long aerobic day – ride from 60’-90’.

 

Total Time = 4hr 5min - 4hr 35min

 

Tuesday, Thursday, Sunday, Post Workout:
2 sets: 15 push-ups, 25 crunch sit ups, 15 body weight squats, and 12 lunges, each leg. Keep good form and if you feel good, do THREE sets!

 

Month 2 - WEEK 2

 

Monday

36

15’ warm up and with 5x1’ at 100 rpms. Main set is 4x4’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 20 pushups, 12 step ups (each leg). After reps 2 and 4 you will do: 12 Lunges (6 each leg), 2 x leg lifts 15-20 reps), unstable push ups – 2x8 on an unstable surface. Once you are done, spin easy for 5’.

Tuesday

60

60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!

Wednesday

53

15’ warm up. Then 3x6’ at 87-92 RPMS and a moderate-hard effort (7 or 8/10 effort or Zone 3 / 4 HR). Recovery is 5’ easy spinning. Easy cool down for 5'.

Thursday

45

45’ easy spin, Keep the effort conversational and the cadence between 85-92 RPMS.

Friday

 

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

Saturday

23

10’ warm up and with 3x1’ at 100 rpms. Main set is 8x60” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 12 Bench push-ups, 8 squat jumps, 20 ab-crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 10 ab crunches, 10 step-ups (5 each leg) and another jump rope 1’. Cool down for 5'.

Sunday

90

Long aerobic day – ride from 60’-90’.

 

Total Time = 4hr 37min - 5hr 7min

 

Tuesday, Thursday, Sunday, Post Workout:
2 sets: 2 minutes jump rope, 15 step ups, 12 reverse lunges, 12 dips and 20 crunch sit ups – if you feel good, do THREE sets!

 

Month 2 - WEEK 3

 

Monday

40

15’ warm up and with 5x1’ at 100 rpms. Main set is 4x5’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 25 pushups, 16 step ups (each leg). After reps 2 and 4 you will do: 16 Lunges (8 each leg), leg lifts 2x 20 reps), 2x10 unstable pushups. Once you are done, spin easy for 5’.

Tuesday

60

60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!

Wednesday

53

15’ warm up. Then 3x6’ at 87-92 RPMS at 8/10 effort. Recovery is 5’ easy spinning between sets. Easy 5' cool down.

Thursday

45

45’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS. Within the 45’ spin, make sure you do 10x1’ at 100 rpms with 1’ recovery – all in a very light gear.

Friday

 

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

Saturday

21

10’ warm up and with 3x1’ at 100 rpms. Main set is 12x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 15 Bench push-ups, 10 squat jumps, 25 ab-crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 10 ab crunches, 10 step-ups (5 each leg).
5’ easy spin to cool down.

Sunday

90

Long aerobic day – ride from 60’-90’.

 

Total Time = 4hr 39min - 5hr 9min

 

Tuesday, Thursday, Sunday, Post Workout:
2 sets: 15 push-ups, 25 crunch sit ups, 15 body weight squats, and 12 lunges, each leg. Keep good form and if you feel good, do THREE sets!
 

Month 2 - WEEK 4

 

Monday

44

15’ warm up and with 5x1’ at 100 rpms. Main set is 4x6’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 30 pushups, 20 step ups (each leg). After reps 2 and 4 you will do: 16 Lunges (8 each leg), leg lifts 2x 25 reps), 2x12 unstable pushups. Once you are done, spin easy for 5’.

Tuesday

60

60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!

Wednesday

64

15’ warm up. Then 4x6’ at 87-92 RPMS at 8/10 effort. Recovery is 5’ easy spinning between sets. Easy cool down.

Thursday

45

45’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS. Within the 45’ spin, make sure you do 10x1’ at 100 rpms with 1’ recovery – all in a very light gear.

Friday

 

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

Saturday

23

10’ warm up and with 3x1’ at 100 rpms. Main set is 15x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 18 Bench push-ups, 10 squat jumps, 25 ab-crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 20 ab crunches, 10 step-ups (5 each leg).
5’ easy spin to cool down.

Sunday

90

Long aerobic day – ride from 60’-90’.

 

Total Time = 4hr 56min - 5hr 26min

 

Tuesday, Thursday, Sunday, Post Workout:
2 sets: 2 minutes jump rope, 15 step ups, 12 reverse lunges, 12 dips and 20 crunch sit ups – if you feel good, do THREE sets!

 

Beginner Cycling Training Program - Month 3

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date: February 16, 2009

Author


mikericci

Our coaching philosophy is to help you get the most out of your available training time. We don’t believe in junk mileage or useless workouts. We combine the most current research and triathlon training techniques with proven race strategies to help our athletes reach their goals.

Author

avatarmikericci

Our coaching philosophy is to help you get the most out of your available training time. We don’t believe in junk mileage or useless workouts. We combine the most current research and triathlon training techniques with proven race strategies to help our athletes reach their goals.

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