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Updated 12 March 2013

Cycling Advanced - 118km in 11 weeks

At completion you will be able to complete a 118km cycle tour in less than 240 minutes.

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Programme information:
Level: Advanced; Men & Women
Where: Outdoors or in the gym.
Components: Cardio (cycling), resistance training & stretches
Weeks: 11
Sessions per week: 4 x Cycling; 2 x Resistance exercises.
At completion: You will be able to complete a 118km cycle tour in less than 240 minutes.

WEEK 1

Monday

Full body stretch
Cycle 50 min at a moderate intensity
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday
Full body stretch
Cycle 50 min at a high intensity
Wall push-ups
Back exercise on all 4s
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Calf raises
Abduction (lying)

Thursday
Full body stretch
Cycle 30 min at a moderate intensity

Saturday
Full body stretch
Cycle 90 min at an easy

WEEK 2

Monday

Full body stretch
Cycle 40 min at a moderate intensity
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday

Full body stretch
Cycle 50 min at a high intensity
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Backward straight leg raise
Toe raises
Abs with small ball
Back exercise on all 4s
Step ups with dumbbells
Adduction (lying) with small ball

Thursday
Full body stretch
Cycle 30 min at a moderate intensity

Saturday
Full body stretch
Cycle 120 min at an easy pace

WEEK 3

Monday

Full body stretch
Cycle 50 min at a moderate intensity
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday
Full body stretch
Cycle 50 min at a high intensity

Thursday
Full body stretch
Cycle 30 min at a moderate intensity
Wall push-ups
Back exercise on all 4s
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Calf raises
Abduction (lying)
 
Saturday
Full body stretch
Cycle 90 min at an easy pace

WEEK 4

Monday

Full body stretch
Cycle 50 min at a moderate intensity
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Full body stretch
Cycle 50 min at a high intensity

Thursday
Full body stretch
Cycle 30 min at a moderate intensity
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Backward straight leg raise
Toe raises
Abs with small ball
Back exercise on all 4s
Step ups with dumbbells
Adduction (lying) with small ball
 
Saturday
Full body stretch
Cycle 120 min at an easy pace

WEEK 5

Monday

Full body stretch
Cycle 40 min at a moderate intensity
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
 
Wednesday
Full body stretch
Cycle 50 min at a high intensity
Wall push-ups
Back exercise on all 4s
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Calf raises
Abduction (lying)
 
Thursday
Full body stretch
Cycle 30 min at a moderate intensity

Saturday
Full body stretch
Cycle 150 min at an easy pace

WEEK 6

Monday

Full body stretch
Cycle 50 min at a moderate intensity
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Full body stretch
Cycle 50 min at a high intensity
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Backward straight leg raise
Toe raises
Abs with small ball
Back exercise on all 4s
Step ups with dumbbells
Adduction (lying) with small ball
 
Thursday
Full body stretch
Cycle 30 min at a moderate intensity

Saturday
Full body stretch
Cycle 120 min at an easy pace

WEEK 7

Monday

Full body stretch
Cycle
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
 
Wednesday
Full body stretch
Cycle
Wall push-ups
Back exercise on all 4s
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Calf raises
Abduction (lying)

Thursday

Full body stretch
Cycle 30 min at a moderate intensity.
Much the same as Monday, but 20 minutes shorter.
Your legs should not be too tired for the Saturday ride.

Saturday
Full body stretch
Cycle 150 min. Easy: this is a pure endurance smell-the-flowers ride, not a leg-bashing training mission.

WEEK 8

Monday

Full body stretch
Cycle 40 min at a moderate intensity: Over any terrain, as long as there are a few rolling hills.
Warm up for 15 minutes, then cycle up a rolling hill at level 5 or higher at 70 - 90 rmp for 3 minutes, followed by 3 - 5 min rest.
Repeat this 3 times.
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
 
Wednesday
Full body stretch
Cycle
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Backward straight leg raise
Toe raises
Abs with small ball
Back exercise on all 4s
Step ups with dumbbells
Adduction (lying) with small ball

Thursday

Full body stretch
Cycle 30 min at a moderate intensity: Cycle mostly @ a medium to high cadence of 85 - 105 rpm. Throw in one or two 10 sec accelerations to 110 - 120 rpm.

Saturday
Full body stretch
Cycle 160 min, a long and easy ride to get used to many minutes on the seat and the legs working for two hours non-stop.

WEEK 9

Monday

Full body stretch
Cycle 50 min at a moderate intensity: over a rolling terrain, but no monster climbs. Ride mostly at 85 -95 rpm, but include 2 periods at 70 - 80 rpm at level 5 or higher for 1 -3 minutes at a time. You should finish moderately tired, but not shattered.
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
 
Wednesday
Full body stretch
Cycle 50 min at a high intensity: much the same as on Monday, but with 3 - 4 steepish hills, level 5 or higher, at 70 - 90 rpm for 2 - 3 minutes each, plus four sprints of at 120 - 130 rpm for 10 seconds each.
Wall push-ups
Back exercise on all 4s
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Calf raises
Abduction (lying)
 
Thursday
Full body stretch
Cycle 40 min at a moderate intensity. Much the same as Monday, but slightly easier.

Saturday
Full body stretch
Cycle 140 min: This is a pure endurance smell-the-flowers ride, not a leg-bashing training mission.

WEEK 10

Monday

Full body stretch
Cycle 50 min at a moderate intensity: Over any terrain, as long as there are a few rolling hills.
Warm up for 15 minutes, then cycle up a rolling hill at level 5 or higher at 70 - 90 rmp for 3 minutes, followed by 3 - 5 min rest.
Repeat this 3 times.
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Full body stretch
Cycle
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Backward straight leg raise
Toe raises
Abs with small ball
Back exercise on all 4s
Step ups with dumbbells
Adduction (lying) with small ball
 
Thursday
Full body stretch Cycle
40 min at a moderate intensity: Cycle mostly @ a medium to high cadence of 85 - 105 rpm.
Throw in one or two 10 sec accelerations to 110 - 120 rpm.

Saturday
Full body stretch
Cycle 160 min, a long and easy ride to get used to many minutes on the seat and the legs working for two hours non-stop.

WEEK 11

Monday
Full body stretch
Cycle 30 min at a moderate intensity: over a rolling terrain, but no monster climbs.
Ride mostly at 85 -95 rpm, but include 2 periods at 70 - 80 rpm at level 5 or higher for 1 -3 minutes at a time.
You should finish moderately tired, but not shattered.
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
 
Wednesday
Full body stretch
Cycle 50 min at  high intensity: much the same as on Monday, but with 3 - 4 steepish hills, level 5 or higher, at 70 - 90 rpm for 2 - 3 minutes each, plus four sprints at 120 - 130 rpm for 10 seconds each.
Wall push-ups
Back exercise on all 4s
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Calf raises
Abduction (lying)
 
Thursday
Full body stretch
Cycle 30 min at a moderate intensity. Much the same as Monday, but slightly easier.

Sunday
Full body stretch
Cycle 108 km: This should take you less than 240 minutes to finish. Enjoy!
 
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