Week
2
Goals: Build on previous workouts, endurance and hills. Add variation.
Day 1
Lift: Back, Biceps and Legs. 2 sets of 10
to 12 repetitions for 2 exercises each body part.
Bike: 25 to 30 minutes indoors. Use an
Upright Bike as opposed to a Recumbent Bike**. Work on keeping feet flexed
(like scraping gum off the bottom of your shoes) and upper body relaxed. Keep
your resistance moderate to heavy. Try to stay in the saddle. Do an interval
program.
5 minute cool down.
Stretch: 10 to 15 minutes of FULL
BODY stretching.
Day 2
Lift: Chest, Triceps, Abdominals. 2 sets
of 10 to 12 repetitions for 2 exercises each body part.
Bike: 30 to 35 minutes indoors. Stick
with Upright Bike. Check your heart rate often on this workout. Try to stay
within 70 to 75 % of your max heart rate (220-age as rough estimate) and add 15
to 30 second sprints (fast pedaling no more than 5 to 10 times).
5 minute cool down.
Stretch: 10 to 15 minutes of FULL
BODY stretching.
Day 3
Lift:
Shoulders, Back, Abdominals. 2 sets of 10 to 12 repetitions for 2 exercises
each body part.
Bike: Longer ride 50 to 60 minutes. This
is an endurance ride. Try to put the resistance higher for a minute here and
there (no more than 4 times) and come out of the saddle. Working on leg power
and relaxed upper body. No bouncing or rocking.
5
minute cool down.
Stretch: 15 to 20 minutes of FULL
BODY stretching.
