Cycle Training Plan

July 01 2015

#1001waystotrain with Fitness First

 

Cycle Training Programme

Duration Activity
6 weeks 5 sessions and 2 rest days per week for the 6 week duration.
Your sessions are outlined below
Session 1 Session 2 Session 3 Session 4 Session 5
Cycle intervals or Pro Cycling - Individual Sprint Gym Programme 1 Hill Climb Programme or Pro Cycling - Keirin Gym Programme 2 Long Ride -
60 minutes+

How to use this programme

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • Try not to eat too close to training, ideally about 90 minutes before you start exercising
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can coach you through them
  • Try to increase the weights you use for each exercise as the weeks pass, also try to increase the intensity
  • We recommend stretching for around 10-12 minutes after each session
Tip The purpose of the long cycle is to act as a recovery ride. Get out on the bike and enjoy being on it without a purpose. You’ll be surprised at how easy it feels now you’re using the gym and the bike in the same week.

Cycle Intervals

Cycle Intervals
Beginner Intermediate Advanced
  Exercise Rest Exercise Rest Exercise Rest
WEEK 1 4 sets of 3km 2 minutes 3 sets of 5km 3 minutes 5 sets of 5km 4 minutes
WEEK 2 4 sets of 3km 2 minutes 3 sets of 5km 3 minutes 5 sets of 5km 4 minutes
WEEK 3 4 sets of 4km 3 minutes 4 sets of 5km 3 minutes 4 sets of 10km 5 minutes
WEEK 4 4 sets of 4km 3 minutes 4 sets of 5km 3 minutes 4 sets of 10km 5 minutes
WEEK 5 3 sets of 5km 4 minutes 4 sets of 5km 3 minutes 4 sets of 10km 5 minutes
WEEK 6 3 sets of 5km 4 minutes 4 sets of 5km 3 minutes 4 sets of 10km 5 minutes

Gym Programme 1

Gym Programme 1
Beginner Intermediate Advanced
Exercise Reps/time Rest Reps/time Rest Reps/time Rest Notes
Cycle 30 minutes 5 minutes 30 minutes 5 minutes 30 minutes 5 minutes Choose a tempo for a power / revolutions that you can keep consistent
TRX row holds 2 sets of 6 reps 45 seconds 4 sets of 6 reps 45 seconds 6 sets of 6 reps 45 seconds Hold at the top of the row for 5 seconds (chest up)
Kettlebell hammer curl 2 sets of 10 reps 30 seconds 4 sets of 10 reps 30 seconds 6 sets of 10 reps 30 seconds Hold the kettlebell in a
bottom up fashion
ViPR loaded pelvic bridge 2 sets of 15 reps 30 seconds 4 sets of 15 reps 30 seconds 6 sets of 15 reps 30 seconds Hold for 1 second at the top of each movement
Med ball russian twists 2 sets of 30 reps 30 seconds 4 sets of 30 reps 30 seconds 6 sets of 30 reps 30 seconds Gently touch the ball to floor each rep
Tips The bike work here needs to be tough but manageable. Imagine a scale of 1-10 with 1 being a workout where you don’t sweat but 10 being a workout you cannot complete. We want between a 6-8 on this bike ride.
The upper body exercises mimic the position your arms will be in on your bike. Keep the reps to a controlled pace and not using you hips or back to lift the weight. Try to increase the weight on all movements as you go through the 6 weeks.

Hill Climb Programme

Hill Climb Programme (min 5% Gradient)
Beginner Intermediate Advanced
  Exercise Pace Exercise Pace Exercise Pace
WEEK 1 4 sets of 2 minutes Hard 5 sets of 2 minutes Hard 7 sets of 2 minutes Hard
WEEK 2 4 sets of 2 minutes Hard 5 sets of 2 minutes Hard 7 sets of 2 minutes Hard
WEEK 3 4 sets of 2 minutes Hard 6 sets of 2 minutes Hard 6 sets of 3 minutes Hard
WEEK 4 4 sets of 2 minutes Hard 6 sets of 2 minutes Hard 6 sets of 3 minutes Hard
WEEK 5 4 sets of 2 minutes Hard 7 sets of 2 minutes Hard 7 sets of 3 minutes Hard
WEEK 6 4 sets of 2 minutes Hard 7 sets of 2 minutes Hard 7 sets of 3 minutes Hard

Gym Programme 2

Gym Programme 2
Beginner Intermediate Advanced
Exercise Reps/time Rest Reps/time Rest Reps/time Rest Notes
Single leg TRX squat 3 sets of 10 reps 60 seconds 4 sets of 10 reps 60 seconds 5 sets of 10 reps 60 seconds No rest between legs. 3 sets per leg
Kettlebell cossack squat 3 sets of 10 reps 45 seconds 4 sets of 10 reps 45 seconds 5 sets of 10 reps 45 seconds Stay low throughout
movement
Weighted lateral step up 3 sets of 10 reps 30 seconds 4 sets of 10 reps 30 seconds 5 sets of 10 reps 30 seconds Use any equipment you want
Reverse lunges 3 sets of 10 reps 15 seconds 4 sets of 10 reps 15 seconds 5 sets of 10 reps 15 seconds Use weight if needed
Cycle 10 sets of 30 seconds 30 seconds 12 sets of 30 seconds 30 seconds 15 sets of 30 seconds 30 seconds Do not stop cycling - 30 seconds sprint (head down) followed by 30 seconds easy pace (sit upright)
Tips The programme has been flipped on its head for this session. By training the legs first the ride will be “under fatigue” and therefore demand more from you - mentally and physically. Keep the movements smooth and controlled.
Keep the lunges nice and long with your torso maintaining a straight line. Only add weight when you feel 100% balanced through each rep and you can connect the lunges without stopping in the middle of each rep. For the bike section keep the resistance at level 10-12 for the whole time you are on the bike.