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 Visit corrycycles.com.au to check for local bunch rides you can join on a Saturday morning. |
| 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 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 September 14 |
Days of riding – 3
Longest distance – 40km Other Distances – 30/20km Make sure you have a clean serviced bike ready for September 14 |
Days of riding – 3
Longest distance – 60km Other Distances – 45/35km Make sure you have a clean serviced bike ready for September 14 |
| 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 River 2 Reef Ride SATURDAY! |
Days of riding – 3
Longest distance – 60KM R2RR Other Distances – 30/20km River 2 Reef Ride SATURDAY! |
Days of riding – 3
Longest distance – 90KM R2RR Other Distances – 45/30km River 2 Reef Ride SATURDAY! |
Designed by Evan Corry… Owner / Manager Corry Cycles