Fitness Programmes : Cycling: Advanced: 118km in 11 weeks : Health24

Cycling
Advanced - 118km in 11 weeks View all programmes

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.

Monday

Full body stretch

Cycle
50 min
Moderate intensity

Seated shoulder press
Sets: 1
Reps: 12

Back exercise on all 4s
Sets: 1
Reps: 12

Abdominal curls
Sets: 1
Reps: 12

Tricep kickbacks
Sets: 1
Reps: 12

Inside forearm
Sets: 1
Reps: 12

Front and rear dumbbell lunge
Sets: 2
Reps: 12

Standing front leg extensions
Sets: 1
Reps: 12

Adduction (lying)
Sets: 1
Reps: 12

Wednesday

Full body stretch

Cycle
50 min
High intensity

Wall push-ups
Sets: 1
Reps: 12

Back exercise on all 4s
Sets: 1
Reps: 12

Abdominal curls
Sets: 2
Reps: 12

Bicep curls with dumbbells
Sets: 1
Reps: 12

Front and rear dumbbell lunge
Sets: 2
Reps: 12

Hamstring curls
Sets: 1
Reps: 12

Calf raises
Sets: 1
Reps: 12

Abduction (lying)
Sets: 1
Reps: 12

Thursday

Full body stretch

Cycle
30 min
Moderate intensity

Saturday

Full body stretch

Cycle
90 min
Easy

Monday

Full body stretch

Cycle
40 min
Moderate intensity

Dumbbell front shoulder raise
Sets: 1
Reps: 12

Dumbbell bent over row
Sets: 1
Reps: 12

Oblique crunches with ball
Sets: 1
Reps: 12

Tricep extension using both hands
Sets: 1
Reps: 12

Outside forearm
Sets: 1
Reps: 12

Squats with dumbbells
Sets: 2
Reps: 12

Standing side leg lifts
Sets: 1
Reps: 12

Abduction (lying) with theraband
Sets: 1
Reps: 12

Wednesday

Full body stretch

Cycle
50 min
High intensity

Pecs with band/dumbbells
Sets: 1
Reps: 12

Back exercise on all 4s with ball
Sets: 1
Reps: 12

Boxing abs exercise
Sets: 2
Reps: 12

Bicep reverse curl
Sets: 1
Reps: 12

Step ups with dumbbells
Sets: 2
Reps: 12

Backward straight leg raise
Sets: 1
Reps: 12

Toe raises
Sets: 1
Reps: 12

Adduction (lying) with small ball
Sets: 1
Reps: 12

Thursday

Full body stretch

Cycle
30 min
Moderate intensity

Saturday

Full body stretch

Cycle
120 min
Easy

Monday

Full body stretch

Cycle
50 min
Moderate intensity

Seated shoulder press
Sets: 1
Reps: 15

Back exercise on all 4s
Sets: 1
Reps: 15

Abdominal curls
Sets: 1
Reps: 15

Tricep kickbacks
Sets: 1
Reps: 15

Inside forearm
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Standing front leg extensions
Sets: 1
Reps: 15

Adduction (lying)
Sets: 1
Reps: 15

Wednesday

Full body stretch

Cycle
50 min
High intensity

Thursday

Full body stretch

Cycle
30 min
Moderate intensity

Wall push-ups
Sets: 1
Reps: 15

Back exercise on all 4s
Sets: 1
Reps: 15

Abdominal curls
Sets: 2
Reps: 15

Bicep curls with dumbbells
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Hamstring curls
Sets: 1
Reps: 15

Calf raises
Sets: 1
Reps: 15

Abduction (lying)
Sets: 1
Reps: 15

Saturday

Full body stretch

Cycle
90 min
Easy

Monday

Full body stretch

Cycle
50 min
Moderate Intensity

Dumbbell front shoulder raise
Sets: 1
Reps: 15

Dumbbell bent over row
Sets: 1
Reps: 15

Oblique crunches with ball
Sets: 1
Reps: 15

Tricep extension using both hands
Sets: 1
Reps: 15

Outside forearm
Sets: 1
Reps: 15

Squats with dumbbells
Sets: 2
Reps: 15

Standing side leg lifts
Sets: 1
Reps: 15

Abduction (lying) with theraband
Sets: 1
Reps: 15

Wednesday

Full body stretch

Cycle
50 min
High intensity

Thursday

Full body stretch

Cycle
30 min
Moderate intensity

Pecs with band/dumbbells
Sets: 1
Reps: 15

Back exercise on all 4s with ball
Sets: 1
Reps: 15

Boxing abs exercise
Sets: 2
Reps: 15

Bicep reverse curl
Sets: 1
Reps: 15

Step ups with dumbbells
Sets: 2
Reps: 15

Backward straight leg raise
Sets: 1
Reps: 15

Toe raises
Sets: 1
Reps: 15

Adduction (lying) with small ball
Sets: 1
Reps: 15

Saturday

Full body stretch

Cycle
120 min
Easy

Monday

Full body stretch

Cycle
40 min
Moderate Intensity

Seated shoulder press
SETS:1
REPS:15

Back exercise on all 4s
Sets: 1
Reps: 15

Abdominal curls
Sets: 1
Reps: 15

Tricep kickbacks
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Standing front leg extensions
Sets: 1
Reps: 15

Adduction (lying)
Sets: 1
Reps: 15

Wednesday

Full body stretch

Cycle
50 min
High intensity

Wall push-ups
Sets: 1
Reps: 15

Back exercise on all 4s
Sets: 1
Reps: 15

Abdominal curls
Sets: 2
Reps: 15

Bicep curls with dumbbells
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Hamstring curls
Sets: 1
Reps: 15

Calf raises
Sets: 1
Reps: 15

Abduction (lying)
Sets: 1
Reps: 15

Thursday

Full body stretch

Cycle
30 min
Moderate intensity

Saturday

Full body stretch

Cycle
150 min
Easy

Monday

Full body stretch

Cycle
50 min
Moderate intensity

Dumbbell front shoulder raise
Sets: 1
Reps: 15

Dumbbell bent over row
Sets: 1
Reps: 15

Oblique crunches with ball
Sets: 1
Reps: 15

Tricep extension using both hands
SETS:1
REPS:15

Outside forearm
Sets: 1
Reps: 15

Squats with dumbbells
Sets: 2
Reps: 15

Abduction (lying) with theraband
Sets: 1
Reps: 15

Wednesday

Full body stretch

Cycle
50 min
High intensity

Pecs with band/dumbbells
Sets: 1
Reps: 15

Back exercise on all 4s with ball
Sets: 1
Reps: 15

Boxing abs exercise
Sets: 2
Reps: 15

Bicep reverse curl
Sets: 1
Reps: 15

Step ups with dumbbells
Sets: 2
Reps: 15

Backward straight leg raise
Sets: 1
Reps: 15

Toe raises
Sets: 1
Reps: 15

Adduction (lying) with small ball
Sets: 1
Reps: 15

Thursday

Full body stretch

Cycle
30 min
Moderate intensity

Saturday

Full body stretch

Cycle
120 min
Easy

Monday

Full body stretch

Cycle

Seated shoulder press
Sets: 1
Reps: 15

Back exercise on all 4s
Sets: 1
Reps: 15

Abdominal curls
Sets: 1
Reps: 15

Tricep kickbacks
Sets: 1
Reps: 15

Inside forearm
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Standing front leg extensions
Sets: 1
Reps: 15

Adduction (lying)
Sets: 1
Reps: 15

Wednesday

Full body stretch

Cycle

Back exercise on all 4s
Sets: 1
Reps: 15

Wall push-ups
Sets: 1
Reps: 15

Abdominal curls
Sets: 2
Reps: 15

Bicep curls with dumbbells
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Hamstring curls
Sets: 1
Reps: 15

Calf raises
Sets: 1
Reps: 15

Abduction (lying)
Sets: 1
Reps: 15

Thursday

Full body stretch

Cycle
30 min @ 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.

Monday

Full body stretch

Cycle
40 min @ 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
Sets: 1
Reps: 15

Dumbbell bent over row
Sets: 1
Reps: 15

Oblique crunches with ball
Sets: 1
Reps: 15

Tricep extension using both hands
Sets: 1
Reps: 15

Outside forearm
Sets: 1
Reps: 15

Squats with dumbbells
Sets: 2
Reps: 15

Standing side leg lifts
Sets: 1
Reps: 15

Abduction (lying) with theraband
Sets: 1
Reps: 15

Wednesday

Full body stretch

Cycle

Back exercise on all 4s with ball
Sets: 1
Reps: 15

Pecs with band/dumbbells
Sets: 1
Reps: 15

Boxing abs exercise
Sets: 2
Reps: 15

Bicep reverse curl
Sets: 1
Reps: 15

Step ups with dumbbells
Sets: 2
Reps: 15

Backward straight leg raise
Sets: 1
Reps: 15

Toe raises
SETS:1
REPS:15

Adduction (lying) with small ball
Sets: 1
Reps: 15

Thursday

Full body stretch

Cycle
30 min @ 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.

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.

Monday

Full body stretch

Cycle
50 min @ mod 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
Sets: 1
Reps: 15

Back exercise on all 4s
Sets: 1
Reps: 15

Abdominal curls
Sets: 1
Reps: 15

Tricep kickbacks
Sets: 1
Reps: 15

Inside forearm
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Standing front leg extensions
Sets: 1
Reps: 15

Adduction (lying)
Sets: 1
Reps: 15

Wednesday

Full body stretch

Cycle
50 min @ 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.

Back exercise on all 4s
Sets: 1
Reps: 15

Wall push-ups
Sets: 1
Reps: 15

Abdominal curls
Sets: 2
Reps: 15

Bicep curls with dumbbells
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Hamstring curls
Sets: 1
Reps: 15

Calf raises
Sets: 1
Reps: 15

Abduction (lying)
Sets: 1
Reps: 15

Thursday

Full body stretch

Cycle
40 min @ 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.

Monday

Full body stretch

Cycle
50 min @ 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
Sets: 1
Reps: 15

Dumbbell bent over row
Sets: 1
Reps: 15

Oblique crunches with ball
Sets: 1
Reps: 15

Tricep extension using both hands
Sets: 1
Reps: 15

Outside forearm
Sets: 1
Reps: 15

Squats with dumbbells
Sets: 2
Reps: 15

Standing side leg lifts
Sets: 1
Reps: 15

Abduction (lying) with theraband
Sets: 1
Reps: 15

Wednesday

Full body stretch

Cycle

Back exercise on all 4s
Sets: 1
Reps: 15

Pecs with band/dumbbells
Sets: 1
Reps: 15

Boxing abs exercise
Sets: 2
Reps: 15

Bicep reverse curl
Sets: 1
Reps: 15

Step ups with dumbbells
Sets: 2
Reps: 15

Backward straight leg raise
Sets: 1
Reps: 15

Toe raises
Sets: 1
Reps: 15

Adduction (lying) with small ball
Sets: 1
Reps: 15

Thursday

Full body stretch

Cycle
40 min @ 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.

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.

Monday

Full body stretch

Cycle
30 min @ mod 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
Sets: 1
Reps: 15

Back exercise on all 4s
Sets: 1
Reps: 15

Abdominal curls
Sets: 1
Reps: 15

Tricep kickbacks
SETS:1
REPS:15

Inside forearm
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Standing front leg extensions
Sets: 1
Reps: 15

Adduction (lying)
Sets: 1
Reps: 15

Wednesday

Full body stretch

Cycle
50 min @ 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.

Back exercise on all 4s
Sets: 1
Reps: 15

Wall push-ups
Sets: 1
Reps: 15

Abdominal curls
Sets: 2
Reps: 15

Bicep curls with dumbbells
Sets: 1
Reps: 15

Front and rear dumbbell lunge
Sets: 2
Reps: 15

Hamstring curls
Sets: 1
Reps: 15

Calf raises
Sets: 1
Reps: 15

Abduction (lying)
Sets: 1
Reps: 15

Thursday

Full body stretch

Cycle
30 min @ 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!