Back to the Beginner Cycling Program - Month 2
Congratulations if you’ve made it this far in the program! Hopefully you’ve seen some improvement in your overall fitness and health over the last 8 weeks. This last month we are going to start pushing the envelope a bit as you’ve done the prep work and now it’s time to do some ‘meat and potatoes work’. This fun and fast training will help you improve performance and raise your metabolism so that you are feeling a bit hungry all the time and really burning up those calories. Make sure you are taking in at least a few hundred calories as soon as you finish your workout in order to help recover for the next workout.
For this period we’ll do our strength work after our actual workouts. At this point the actual bike workouts will take priority over the strength training.
Set 1: One leg hops, push-ups, leg lifts and ab-crunches. 3 sets of 15 reps each. Set 2: Bench push-ups (see harder version), squat jumps, ab-crunches and jump rope. 3 sets of 30 seconds each. Set 3: Lunges, leg lifts, unstable pushups on an Air-ex or foam surface (like a couple of pillows). 3 sets, 15 reps each. Set 4: Ab-crunches, step-ups, jump rope, and leg lifts. 4 sets, 1 minute each.
Key: WU = warm upCD = cool downRPMs = 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.
Total Time = 5hr 24min - 5hr 54min
Week 1: Tuesday, set 2. Thursday set 3 and Sunday set 4.
Total Time = 5hr 53min - 6hr 38min
Week 2: Tuesday: Set 2. Thursday: Set 1. Sunday: Set 4.
Total Time = 6hr 27min - 7hr 57min
Week 3: Tuesday: Set 1. Thursday: Set 3. Sunday: Set 4.
*This week is a 'rest' week to recover from all of the work we have been doing this month.
Total Time = 5hr 5min - 5hr 35min
Week 4: Tuesday: Set 1. Thursday: Set 3. Sunday: Set 4.