Alot of people have been asking me lately for a basic Cycling training programme well here it is .
I have simplified it as much as possible if you have any questions please do not hesitate to ask me :info@marreybikes.com
One of the key things to remember is if its to hard or not hard enough you only need to make small changes to have a good Training workout.
This is the 1st of a 3 month plan at the end of this you will well fit enough to take on any sportive cycle for 2014.
Enjoy it.
Eamonn Marrey
Cycling for fitness can be one of the most beneficial and easiest ways to lose weight. The benefits of
cycling to lose weight is the low impact nature of cycling and the ability to cycle more frequently with
more volume (and intensity when appropriate) than you can with running. Although swimming is another
great sport that’s low impact during a weight loss period, it’s not as convenient as getting on your bike
and riding. If your bike is set up inside this time of year on a bike trainer, it’s even more accessible and
easier then driving to the pool and getting into a cold pool on a cold winter morning.
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.
Of course if you are not overweight, but have no fitness now, you can certainly start with this plan too to
start getting fit and then transfer to a triathlon training plan once this plan is completed.
Any weight loss program that involves exercise should also involve balanced nutrition as well. Just
because you are working hard at exercise it doesn’t give you a license to stuff yourself with Twinkies
when you are done with a workout. Keep that in mind, next time you step off your bike and your choice
is an apple or a handful of potato chips.
Always think about how the food you are ingesting will help you
get to your goal body composition, and if its not going to help you reach your goals, then don’t eat it! It
sounds simple, but it’s a hard rule to execute.
Ok, let’s start off with the first month of training – we’ll hit on basically 3 types of workouts this month:
1. Aerobic
2. Skills – one leg pedaling, high rpm spinning
- 3. Muscular Endurance
An aerobic workout will focus on getting your HR up while you are still able to maintain a conversational
effort.
Skills such as one leg pedaling involve pedaling with one leg clipped into your pedals, and one leg not
clipped in. You’ll find out right away that one leg is definitely doing a lot of the work when both legs are
clipped into your pedals. High RPM (Revolutions Per Minute) spinning will focus on getting you to spin
above your normal cadence and getting your heart rate above aerobic for a few seconds at a time.
These type of drills will improve your efficiency and help you become better at pedaling because you’ll
be wasting less energy.
*If you don’t have a trainer, just do the total time riding normally at 85-92 RPM’s. If you don’t have clip-
less pedals and shoes, just do the total time riding normally at 85-92 RPM’s.
Our last type of workout we’ll have on our schedule is a Muscular Endurance workout, and these
workouts involve pedaling at a lower cadence to improve our strength. By using the big chain ring in the
front of the bike, you’ll be forced to pedal slower and with a more focused pedal stroke.
Before beginning this plan, please see:
• Medical Clearance
• Restrictions and Terms of Use
Key:
WU = warm up
CD = cool down
RPMs = Revolutions Per Minute
‘ = minutes
“ = seconds
ILT = isolated leg training – spinning with one leg, while the other leg is unclipped from pedals.
Month 1 – WEEK 1
Monday 3010’ warm up and then 10×30” at 100 rpms with 1’ recovery between sets. Cool down for 5′
Tuesday 3030’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Wednesday 4815’ warm up. Then 4×4’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5′
Thursday 3030’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Friday 0 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
after the last rep.
cool down.
chair. Get a total of 5′ of ILT 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 45Long 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!
Month 1 – WEEK 2
Monday 3810’ warm up and then 15×30” at 100 rpms with 1’ recovery between sets. Cool down 5′ after
Tuesday 4040’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Wednesday 5215’ warm up. Then 4×5’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy
Thursday 3030’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Friday 0 Off day – cross train – walk, hike, swim.
the last rep.
cool down for 5′.
Saturday 35 TRAINER: 10′ warm up. After WU, alternate 30-60″ with 1 leg off the pedals, and up on a
chair. Get a total of 7′ of ILT 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 55Long aerobic day – ride from 55-75’, as you feel.
Total Time = 4hr 10min
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
TWO sets!
Tuesday, Thursday, Sunday, Post Workout:
2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do TWO sets!
Month 1 – WEEK 3
Monday 3310’ warm up and then 10×45” at 105 rpms with 1’ recovery between sets. Cool down for 5′
Tuesday 4040’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Wednesday 5615’ warm up. Then 4×6’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy
Thursday 4040’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Friday 0 Off day – cross train – walk, hike, swim.
Saturday 35 TRAINER: Warm up 10′. After WU, alternate 45-60″ with 1 leg off the pedals, and up on a
after the last rep.
cool down for 5′.
chair. Get a total of 7′ of ILT 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 60Long aerobic day – ride from 60-80’, as you feel.
Total Time = 4hr 24min
Monday, Wednesday, Saturday, 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!
Tuesday, Thursday, Sunday, Post Workout:
2 SETS: 2 minutes jump rope, 15 steps up, 12 reverse lunges, 12 dips and 20 crunch sit ups – if you
feel good, do THREE sets!
Month 1 – WEEK 4
Monday 3610’ warm up and then 12×45” at 105 rpms with 1’ recovery between sets. Cool down for 5′
after the last rep.
Tuesday 4545’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Wednesday 6015’ warm up. Then 4×7’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5′
Thursday 4040’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Friday 0 Off day – cross train – walk, hike, swim.
Saturday 35 TRAINER: Warm up 10′. After WU, alternate 50-75″ with 1 leg off the pedals, and up on a
cool down.
chair. Get a total of 7′ of ILT 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
10′.
Sunday 70Long aerobic day – ride from 70-85′, as you feel.
Total Time = 4hr 46min
Monday, Wednesday, Saturday, Post Workout:
2 SETS: 15 push-ups, 30 crunch sit ups, 15 body weight squats, and 15 lunges, each leg. Keep good
form and if you feel good, do THREE sets!
Tuesday, Thursday, Sunday, Post Workout:
2 SETS: 3 minutes jump rope, 20 steps up, 15 reverse lunges, 15 dips and 25 crunch sit ups – if you
feel good, do THREE sets!