Training Program. By: Cameron Jennings BHMSc; Level 1 Cycling Coach; Masters of Sports Coaching jn

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1 Training Program By: Cameron Jennings BHMSc; Level 1 Cycling Coach; Masters of Sports Coaching jn

2 Please note: Males over 45 years of age or females over 55 years of age with a family history of chronic disease or a person of any age who has any doubts over your health, please consult your doctor before beginning an exercise program. The attached program is designed for BEGINNER cyclists and RECREATIONAL cyclists aiming for the 25km and 60km bike. It is not designed for experienced cyclists who regularly cycle all year round for personal bests or to compete. 1. BEGINNER: This is your first attempt at the distance (25km or 60km) and your goal is to finish the event. 2. RECREATIONAL: You cycle regularly for health, fitness or to train for other sports or events. You are looking to do your best and finish the strongly with some mates. Important to note: The stretches should be done after the training when the muscles are still warm. If you are riding to meet someone and you have a couple of minutes to wait, try to fit in a couple of simple stretches. and water are recommended. Click here if you want to know more about what sport science says about fluids and sport. about nutrition for recovery, before racing and carbohydrate loading. Training Ride Essentials: tube). or into the evening. happens. Training Program by: Cameron Jennings BHMSc; Level 1 Cycling Coach; Masters of Sports Coaching;

3 TRAINING PROGRAM ESSENTIALS This program consists of three-four days a week of training this allows you to recover and allows your body to adapt to the training you are doing. If you want to do something on the other days, go for an easy swim or a light walk. Experienced cyclists do more days a week but have many years of riding under their belt. The sessions have two essential components how much time we have to and how hard we can. The time is more important than the distance for beginners and recreational cyclists. How hard we cycle depends on our fitness level, our ability to recover, and our risk of injury. Listen to your body and don t push too hard, too often. The three types of sessions we will have are: 1. Easy bike s we GRADUALLY build this over the weeks. They are the keys to complete the distance. 2. Comfortable bike s we start doing these sessions once we have developed a base of easy bike s. These are the key to helping you complete the Bike 4 Life. The s are harder than the easy bike s, but still need to be comfortable. Try to find a couple of hills to push your body ust a little bit. Comfortable bike s including interval sessions these are hard and done at an even but strong pace where we are huffing and puffing but can sustain it for minutes. These teach us about our bodies under pressure. You will notice that we build a base of easy bike s before we step into comfortable bike s and interval sessions. You MUST allow your heart, muscles, ligaments and tendons to adapt over time to the harder work. EASY RIDES Jellicoe St and Port Curtis Rd. Bike path through the Botanic Gardens. Lion Creek Rd, Canoona Rd and past the airport into Hunter St and then turn left into Western St and back to Lion Creek Rd or Wandal Rd. Ride on Lion Creek Rd and down past Victoria Park and come out at the Southside pool. Continue along to Quay St and follow that all the way down to the end and turn around. Alexandra St out towards the Glenmore Homestead. Norman Rd, through CQUniversity, turn onto the Norman Rd. Comfortable Rides Jardine St and towards Wandal Rd. Turn left onto Wandal Rd and towards Canoona Rd. Ride past the airport and up Hunter St to turn into Jardine St again. Could continue up North St and the ridge of the range along Agnes St until you come to Spencer St. Turn right down Spencer St and enjoy the gardens. Thozet Rd all the way up and find your way to de-sac and turn around. If you are feeling adventurous, you can try heading up Mt Archer as one of your efforts. Yeppoon Rd is an option if you don t mind a bit of extend the as your fitness improves and to Access 5, Access 7 and then Access 9. Training Program by: Cameron Jennings BHMSc; Level 1 Cycling Coach; Masters of Sports Coaching;

4 TRAINING PROGRAM OUTLINE WEEK ONE BEGINNER 20min walk 20min easy bike RECREATIONAL 1hr easy bike 1hr easy bike WEEK TWO BEGINNER 20min easy bike RECREATIONAL 1hr easy bike 1hr easy bike WEEK THREE BEGINNER (not easy) bike RECREATIONAL 1hr easy bike 40min easy bike 1hr easy bike 2hr easy bike BEGINNER 20min easy bike RECREATIONAL 1hr easy bike 1hr easy bike BEGINNER (not easy) bike RECREATIONAL 1hr Comfortable bike 1hr easy bike include 2x5min 45min comfortable (not easy) bike WEEK SIX BEGINNER 40min easy bike 40min comfortable bike RECREATIONAL 1hr bike 1hr easy bike 2hr easy bike WEEK SEVEN BEGINNER 45min Comfortable bike RECREATIONAL 45min comfortable bike 2hr comfortable bike Training Program by: Cameron Jennings BHMSc; Level 1 Cycling Coach; Masters of Sports Coaching;

5 WEEK EIGHT BEGINNER bike RECREATIONAL 1hr easy bike 1hr easy bike 1hr easy bike WEEK NINE BEGINNER 45min comfortable bike RECREATIONAL on hilly circuit 45min comfortable bike on hilly circuit 1hr easy bike WEEK TEN BEGINNER 45min comfortable bike RECREATIONAL on hilly circuit on hilly circuit WEEK ELEVEN BEGINNER 45min comfortable bike RECREATIONAL on hilly circuit on hilly circuit comfortable bike 1hr easy bike WEEK TWELVE BEGINNER 45min comfortable bike RECREATIONAL 1hr easy bike Bike 4 Life 1hr easy bike interval 1hr easy bike Bike 4 Life

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