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Updated 12 March 2013

Cycling Beginner - 28km in 11 weeks

At completion you will be able to cycle 28km at an easy pace.

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vProgramme information:
Level: Beginner; Men & Women
Where: Outdoors or in the gym.
Components: Cardio (cycling), resistance exercises & stretches
Weeks: 11
Sessions per week: 3-4 x Cycling; 2 x Resistance training.
At completion: You will be able to cycle 28km at an easy pace. 

WEEK 1

Monday

Full body stretch
Cycle 20 min at 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)
Wall push-ups
Calf raises

Wednesday
Full body stretch
Cycle 30 min at moderate intensity

Thursday
Full body stretch
Cycle 20 min at moderate intensity
Wall push-ups
Back exercise on all 4s
Abdominal curls
Front and rear dumbbell lunge
Hamstring curls
Abduction (lying)
Bicep curls with dumbbells
Calf raises
 
Saturday
Full body stretch
Cycle 30 min at an easy pace

WEEK 2

Monday

Full body stretch
Cycle 20 min at moderate intensity
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lifts
Adduction lying with theraband
 
Wednesday

Full body stretch
Cycle 30 min at moderate intensity

Thursday
Full body stretch
Cycle 20 min at moderate Intensity
Dumbbell fly
Dumbbell bent over row
Abs with small ball
Bicep reverse curl

Standing side leg lifts
Calf raises
Abduction (lying) with theraband

Saturday
Full body stretch
Cycle 30 min at an easy pace

WEEK 3

Monday
Full body stretch
Cycle 30 min at 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)
Abdominal curls
 
Wednesday
Full body stretch
Cycle 40 min at moderate intensity

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

Saturday
Full body stretch
Cycle 40 min at an easy pace

WEEK 4

Monday

Full body stretch
Cycle 30 min at moderate intensity
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Full body stretch
Cycle 40 min at moderate intensity
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Thursday
Full body stretch
Cycle 30 min moderate intensity

Saturday
Full body stretch
Cycle 40 min at an easy pace

WEEK 5

Monday

Full body stretch
Cycle 30 min at moderate intensity
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Full body stretch
Cycle 20 min at high intensity
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Thursday
Full body stretch
Cycle 30 min at moderate intensity

Saturday
Full body stretch
Cycle 40 min at an easy pace

WEEK 6

Monday

Full body stretch
Cycle 40 min at 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 20 min at high intensity

Thursday
Full body stretch
Cycle 30 min at 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
 
Saturday
Full body stretch
Cycle 50 min at an easy pace

WEEK 7

Monday

Full body stretch
Cycle 40 min at moderate intensity
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lifts
Adduction lying with theraband

Wednesday
Full body stretch
Cycle 20 min at high intensity

Thursday
Full body stretch
Cycle 30 min at moderate intensity
Dumbbell fly
Dumbbell bent over row
Abs with small ball
Bicep reverse curl
Pelvic bridging
Standing side leg lifts
Calf raises
Abduction (lying) with theraband

Saturday
Full body stretch
Cycle 50 min at an easy pace

WEEK 8

Monday

Full body stretch
Cycle 40 min st moderate intensity
Seated shoulder press
Back exercise on all 4s
Tricep kickbacks
Abdominal curls
Front and rear dumbbell lunge
Adduction (lying)
Inside forearm
Standing front leg extensions

Wednesday
Full body stretch
Cycle 30 min at high intensity

Thursday

Full body stretch
Cycle 30 min at 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 60 min at an easy pace

WEEK 9

Monday

Full body stretch
Cycle 40 min at moderate intensity
Dumbbell front shoulder raise
Dumbbell bent over row
Oblique crunches
Outside forearm
Squats with dumbbells
Standing side leg lifts
Adduction lying with theraband

Wednesday
Full body stretch
Cycle 30 min at high intensity

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

Saturday
Full body stretch
Cycle 60 min at an easy pace

WEEK 10

Monday

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

Thursday

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

Saturday
Full body stretch
Cycle 60 min at an easy pace

WEEK 11

Monday

Full body stretch
Cycle 40 min at 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 30 min at high intensity

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

Sunday

Full body stretch
Cycle 28 km
Race: 90 min
 
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