Ride again 30km Cycling program
Program Description
Duration: 6 weeks
Program Description
Below is a breakdown of what your training week willl look like:
Session 1 / Monday: 45 minute Resistance training session + 15 minutes of stretching
Session 2 / Tuesday: Cardio-Vascular training: Threshold / Lactic Acid Intervals.
Session 3 / Wednesday: Active recovery day aimed at promoting adaptation to the training stimuli.
Session 4 / Thursday: 45 minute Resistance training session + 15 minutes of stretching
Session 5 / Friday: Cardio-Vascular training: Speed Intervals aimed at improving leg speed,
Session 6 / Saturday: Active recovery day aimed at promoting adaptation to the training stimuli.
Session 7 / Sunday: Cardio-Vascular training: Base conditionong is aimed at Increasing Cardio-Vascular fitness.
The 12 week progression consists of a 3 week BUILD PHASE that has an increasing training volume and intensity, and every fourth week, an UNLOAD WEEK that is implemented to help the body recover and repair from the training.
This cycle is repeated throughout the training program.
Program Prerequisites
Q: What are the requirements to participate in this training program??
The only real requirement is that you have a small amount of experience cycling and a bicycle that is in good (and Safe) working order.
Q: Is there any particular equipment required to participate in this program?
Obviously you need a bike, a cycling helmet and a water bottle to keep you hydrated while riding.
Q: What sort of time commitment is required to take part in the training:
The sessions are generally around 60 minutes in duration, and you will have training in one form or another, 7 days per week – that’s it – easy!
You can complete the session at any time of the day - it is up to you.
Q: Once I have completed this program, what come next?
There are 3 programs in this series. The next program in the series is the 60Km distance prgoram.
Required Workout Videos
This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.
Equipment
Required Equipment
Online Resources
Program Training Calendar
This program's FREE training calendar includes trainer's notes and workout tips.
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Join now!Program Trainer
James Greenwood has a post graduate degree in Exercise Science and is NSCA (National Strength and Conditioning Association) Certified as a Strength and Conditioning Specialist.
He has been training athletes and non-athletes for ten years, with customers ranging from Ironman podium finishers to customers who have never exercised before.
Use his expertise and passion for health, fitness and taking part in events to realize your ultimate fitness goals
