Training Program

Your 8 Week Training Program

Tip: A great way to get into shape is to keep your gears relatively easy and ‘spin’ along with a cadence of 80-90 rpm. You should still be able to have a conversation with your riding buddies. Try and stay seated for any climbs pushing your butt back into the seat and shift through the gears accordingly. If you haven’t ridden for a while take the first few training rides to get used to your bike and how the gears, brakes and handling of the bike are on the road.

Week Training Program 35km Training Program 60km Training Program 90km
1 Days of riding – 3

Longest distance – 10km

Other Distances – 8/5km

Start Easy, get use to your bike and look for some good riding circuits.

Days of riding – 3

Longest distance – 20km

Other Distances – 15/15km

Relaxed riding, establish a routine and enjoy the riding this week

Days of riding – 4

Longest distance – 25km

Other Distances – 20/15/10km

Relaxed pace, you should be able to speak while riding without losing breath.

2 Days of riding – 3

Longest distance – 10km

Other Distances – 8/5km

Ensure your bike fits you and is working well, if not get it checked at your bike shop.

Days of riding – 3

Longest distance – 25km

Other Distances – 15/10km

Concentrate on your riding position, make sure you are comfortable, if not get your position checked

Days of riding – 4

Longest distance – 35km

Other Distances – 25/15/10km

Practice pedalling in circles not simply pushing the pedals.

3 Days of riding – 3

Longest distance –15km

Other Distances – 10/8km

Visit www.corrycycles.com.au to check for local bunch rides you can join on a Saturday morning.

Days of riding – 4

Longest distance – 30km

Other Distances – 15/15/10km

Visit corrycycles.com.au to check for local bunch rides you can join on a Saturday morning.

Days of riding – 4

Longest distance – 45km

Other Distances – 30/25/15km

Join the 38km Beaches ride Saturday morning 6:30am Corry Cycles.

4 Days of riding – 3

Longest distance – 17km

Other Distances – 15/10km

Try riding to work once this week, or ride with your kids to school.

Days of riding – 4

Longest distance – 35km

Other Distances – 15/15/10km

Add some hills to your training rides this week.

Days of riding – 3

Longest distance – 50km

Other Distances – 35/15km

Do some hills this week, try riding up them in the saddle not standing on the pedals

5 Days of riding – 3

Longest distance – 20km

Other Distances – 15/10km

Ride some small hills this week to strengthen the legs.

Days of riding – 3

Longest distance – 35km

Other Distances – 30/10km

Joins some friends for a social ride.

Days of riding – 4

Longest distance – 50km

Other Distances – 40/30/20km

Join a mid week bunch ride check corrycycles.com.au for info.

6 Days of riding – 3

Longest distance – 25km

Other Distances – 15/10km

Make sure you have a clean serviced bike ready for October 1st

Days of riding – 3

Longest distance – 40km

Other Distances – 30/20km

Make sure you have a clean serviced bike ready for October 1st

Days of riding – 3

Longest distance – 60km

Other Distances – 45/35km

Make sure you have a clean serviced bike ready for October 1st

7 Days of riding – 3

Longest distance – 25km

Other Distances – 20/10km

Focus on nutrition and hydration on your 25km ride

Days of riding – 4

Longest distance – 45km

Other Distances – 20/20/10km

Focus on nutrition and hydration on your 45km ride

Days of riding – 4

Longest distance – 70km

Other Distances – 35/30/20km

Focus on nutrition and hydration on your 70km ride

8 Days of riding – 3

Longest distance – 35KM R2RR

Other Distances – 15/10km

Rio Tinto River 2 Reef Ride SATURDAY!

Days of riding – 3

Longest distance – 60KM R2RR

Other Distances – 30/20km

Rio Tinto River 2 Reef Ride SATURDAY!

Days of riding – 3

Longest distance – 90KM R2RR

Other Distances – 45/30km

Rio Tinto River 2 Reef Ride SATURDAY!

Designed by Evan Corry… Owner / Manager Corry Cycles