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Updated 12 March 2013

Cycling Intermediate - 72km in 11 weeks

At completion you will be able to cycle 72km at a moderate intensity.

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Programme information:
Level: Intermediate; 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 cycle 72km at a moderate intensity.

WEEK 1

Monday

Total 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
Total body stretch
Cycle 50 min at 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
Total body stretch
Cycle 30 min at moderate intensity

Saturday
Total body stretch
Cycle 80 min at an easy pace

WEEK 2

Monday

Total 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
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Total body stretch
Cycle 50 min at high intensity

Thursday
Total body stretch
Cycle 30 min at 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
Total body stretch
Cycle 100 min at an easy pace

WEEK 3

Monday

Total 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
Total body stretch
Cycle 50 min at 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
Total body stretch
Cycle 30 min at a moderate intensity

Saturday

Total body stretch
Cycle 80 min at an easy pace

WEEK 4

Monday

Total body stretch
Cycle 40 m 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
Total body stretch
Cycle 50 min at high intensity

Thursday
Total 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
Total body stretch
Cycle 120 min at an easy pace

WEEK 5

Monday

Total 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
Total body stretch
Cycle 50 min at a high intensity

Thursday
Total body stretch
Cycle 30 min at 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)

Saturday

Total body stretch
Cycle

WEEK 6

Monday

Total 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
Total body stretch
Cycle 50 min at a high intensity

Thursday
Total 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
Total body stretch
Cycle 90 min at an easy pace

WEEK 7

Monday

Total 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

Total body stretch
Cycle

Thursday
Total 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)

Saturday
Total body stretch
Cycle

WEEK 8

Monday

Total body stretch
Cycle
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

Total body stretch
Cycle

Thursday
Total 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

Saturday
Total body stretch
Cycle

WEEK 9

Monday

Total 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
Total body stretch
Cycle

Thursday
Total 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)
 
Saturday
Total body stretch
Cycle

WEEK 10

Monday

Total body stretch
Cycle 50 min at a moderate intensity. Cycle 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
Total body stretch
Cycle

Thursday
Total body stretch
Cycle 40 min at a moderate intensity. Cycle mostly at a medium to high cadence of 85 - 105 rpm. Throw in one or two 10 sec accelerations to 110 - 120 rpm.
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
Total body stretch
Cycle 120 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

Total 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
Total body stretch
Cycle

Thursday

Total body stretch
Cycle 40 min at a mod intensity. Cycle mostly @ a medium to high cadence of 85 - 105 rpm. Throw in one or two 10 sec accelerations to 110 - 120 rpm.
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
Total body stretch
Cycle 120 min. A long and easy ride to get used to many minutes on the seat and the legs working for two hours non-stop.
 
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