Training Information
The
following cycling and weight training programs have
been created by fitness specialists from Miss Fit
Adventures (www.missfitadventures.com).
Good luck with your training and feel free to
contact Miss Fit with any questions.
NOTE:
Printable PDF files
available at bottom of page.
Calendar of Meetings, Clinics, Training & Community
Group Rides at bottom of page.
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Weight Training Cycling Program |
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Weighted squat |
Reps |
14 |
12 |
10 |
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Weight |
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Leg extension |
Reps |
14 |
12 |
10 |
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Weight |
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Leg Curl |
Reps |
14 |
12 |
10 |
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Weight |
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Abduction |
Reps |
14 |
12 |
each
leg |
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Weight |
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Adduction |
Reps |
14 |
12 |
each
leg |
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Weight |
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Calf Raises |
2
sets of 10 to 25 reps |
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Weight |
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Flat Bench Chest Press |
Reps |
14 |
12 |
10 |
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Weight |
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Wide Grip Lat Pulldown |
Reps |
14 |
12 |
10 |
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(on
knees) |
Weight |
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Military Shoulder Press |
Reps |
14 |
12 |
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Weight |
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Shrugs |
Reps |
15 |
15 |
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Weight |
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Biceps Curls |
Reps |
14 |
12 |
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Weight |
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Bench or Gravitron Dips |
Reps |
15 |
15 |
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Weight |
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Back Extensions |
Reps |
15 |
15 |
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Weight |
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Floor Crunches |
2
sets of 20 to 40 reps |
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Training to ride 75 miles or less with
strength to spare |
| |
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Week |
Mon. |
Tues. |
Wed. |
Thurs. |
Fri. |
Sat. |
Sun. |
Total Weekly |
|
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Easy |
Pace |
Brisk |
|
Pace |
Pace |
Pace |
Mileage |
|
1 |
10 |
12 |
14 |
Off |
12 |
40 |
15 |
103 |
|
2 |
10 |
13 |
15 |
Off |
13 |
44 |
17 |
112 |
|
3 |
10 |
15 |
17 |
Off |
15 |
48 |
18 |
123 |
|
4 |
11 |
16 |
19 |
Off |
16 |
53 |
20 |
135 |
|
5 |
12 |
18 |
20 |
Off |
18 |
59 |
22 |
149 |
|
6 |
13 |
19 |
23 |
Off |
19 |
64 |
24 |
162 |
|
7 |
14 |
20 |
25 |
Off |
20 |
71 |
27 |
177 |
|
8 |
16 |
20 |
27 |
Off |
20 |
75 |
29 |
187 |
|
9 |
10 |
0 |
15 |
0 |
0 |
Event |
Event |
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Pace means the average speed on level
ground without breaks. |
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Easy
= under 10 mph |
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Leisurely = 10-12 mph |
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Social = 12-14 mph |
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Moderate = 14-16 mph |
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Brisk = 16-18 mph |
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Printable PDF file of training programs - CLICK HERE
Meetings, Clinics,
Training and Community Group Rides
 |
March 20: Women’s Beginning Cycling
Clinic
Hollywood Bike Gallery
7pm—8:30 pm
www.bikegallery.com
March 22: Informational Meeting
Miss Fit Adventures
Contact:
carol@wewillbecausewecan.org
Saturdays: River City Bicycles Women’s
Team Rides
Intermediate to advanced
(start 10 am)
www.rivercitybicycles.com
Sundays: Bike Gallery Women’s Road
Rides
Call
503-281-9800
for ride details |
 |
April 11: Informational and Support
Meeting
Contact:
carol@wewillbecausewecan.org
April 7,
14, 21 & 28:
We Will Because We Can
Group Rides
Contact:
carol@wewillbecausewecan.org
Saturdays: River City Bicycles Women’s
Team Rides
Intermediate to advanced
(start 10 am)
www.rivercitybicycles.com
Sundays: Bike Gallery Women’s Road
Rides
Call
503-281-9800
for ride details |
 |
May
9: Informational and Support Meeting
Contact:
carol@wewillbecausewecan.org
May
5,13,19 & 26:
We Will Because We Can
Group Rides
Contact:
carol@wewillbecausewecan.org
May 12:
Let’s Get Rollin’ Clinic:
Women on Bikes
Contact: Janis McDonald:
503-823-5358
May 14 &
21: Monday Evening Rides:
Women on Bikes
Contact: Janis McDonald:
503-823-5358
Saturdays: River City Bicycles Women’s
Team Rides
Intermediate to advanced
(start 10 am)
www.rivercitybicycles.com
Sundays: Bike Gallery Women’s Road
Rides
Call
503-281-9800
for ride details |
Meetings,
Clinics, Training and Community Group Rides -
Printable Calendar PDF - CLICK HERE
