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Updated 12 March 2013

Cycling Beginner - 20km in 10 weeks

At completion You will be able to cycle 20km at an easy pace.

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Programme information:
Level: Beginner; Men & Women
Where: Outdoors or in the gym.
Components: Cardio (cycling), resistance exercises & stretches
Weeks: 10
Sessions per week: 4 x Cycling; 2 x Resistance training.
At completion: You will be able to cycle 20km at an easy pace.

WEEK 1

Monday

Full body stretch
Cycle 20 min at moderate intensity

Tuesday
Lower body stretch
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Seated shoulder press
 
Wednesday
Quick stretch
Cycle 30min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
 
Friday
Lower body stretch
Cycle 20 min at moderate intensity

Saturday
Quick stretch
Cycle 30 min at an easy pace

WEEK 2

Monday

Full body stretch
Cycle for 20 min at moderate Intensity

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lifts
Adduction lying with theraband
 
Wednesday
Quick stretch
Cycle 30 min at a moderate intensity

Thursday
Full body stretch
Dumbbell bent over row
Dumbbell fly
Abs with small ball
Bicep reverse curl
Pelvic bridging
Standing side leg lift
Standing calf raises
Abduction (lying) with theraband

Friday
Lower body stretch
Cycle 20 min at a moderate intensity

Saturday

Quick stretch
Cycle 30 min at an easy pace

WEEK 3

Monday

Full body stretch
Cycle 30 min at moderate intensity

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Bicep curls with dumbbells
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Abdominal curls

Wednesday
Quick stretch
Cycle 40 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
 
Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 40 min at an easy pace

WEEK 4

Monday

Full body stretch
Cycle 30 min at moderate intensity

Tuesday

Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Adduction lying with theraband
 
Wednesday
Quick stretch
Cycle 40 min at moderate Intensity

Thursday
Full body stretch
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise

Bicep reverse curl
Step ups with dumbbells
Hamstring curls
Toe raises
Adduction (lying) with small ball
Backward straight leg raise

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 40 min at an easy pace

WEEK 5

Monday

Full body stretch
Cycle 30 min at moderate intensity

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Step ups with dumbbells
 
Wednesday
Quick stretch
Cycle 20 min at high intensity

Thursday
Full body stretch
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Back exercise on all 4s
Step ups with dumbbells

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 40 min at an easy pace

WEEK 6

Monday

Full body stretch
Cycle 40 min

Tuesday
Lower body stretch
Adduction (lying)
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions

Wednesday
Quick stretch
Cycle 20 min at high intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 50 min at an easy pace

WEEK 7

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lifts
Adduction lying with theraband

Wednesday
Quick stretch
Cycle 20 min at high intensity

Thursday
Full body stretch
Dumbbell bent over row
Dumbbell fly
Abs with small ball
Bicep reverse curl
Pelvic bridging
Standing side leg lift

Standing calf raises
Abduction (lying) with theraband

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 50 min at an easy pace

WEEK 8

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Tricep kickbacks

Wednesday
Quick stretch
Cycle 30 min at high intensity

Thursday

Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 60 min at an easy pace

WEEK 9

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction lying with theraband

Wednesday
Quick stretch
Cycle 30 min at high intensity

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

Saturday
Quick stretch
Cycle 60 min at an easy pace

WEEK 10

Monday
Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Lower body stretch
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction lying with theraband
Dumbbell bent over row

Wednesday
Quick stretch
Cycle 30 min at high intensity

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle
20km

 
 
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