Start getting fit and losing weight in the New Year with our beginner cycling program. For month two, we are increasing the intensity and duration of the workouts.
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:
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!
login
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK
Beginner Cycling Training Program - Month 2
Start getting fit and losing weight in the New Year with our beginner cycling program. For month two, we are increasing the intensity and duration of the workouts.
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
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’ 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
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’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Friday
Off day – cross train – walk, hike, swim.
Saturday
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
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
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’ 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
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’ easy spin, Keep the effort conversational and the cadence between 85-92 RPMS.
Friday
Off day – cross train – walk, hike, swim.
Saturday
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
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
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’ 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
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’ 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
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
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
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’ 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
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’ 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
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
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
Click on star to vote