Do the following Monday, Wednesday and Friday, taking off or doing an easy, active recovery Tuesday and Thursday. On Saturday and Sunday, spin your legs for about an hour on the trainer or outside.
Part 1: Strength Training
Do these exercises at the quickest pace you can while maintaining good form. "You have to train fast to be fast," says Pelot. First, do a warm-up of your choice for five minutes. Then start the circuit. Do 10 to 15 repetitions of each exercise, then immediately move to the next one. Repeat the circuit three times.
Push-Up With legs extended, feet hip-width apart, hands directly beneath shoulders, arms extended and back straight, bend elbows and lower chest until upper arms are parallel to the floor. Press back to start.
Squat Stand with feet shoulder-width apart, hands on hips. Bend hips and knees, and sit back as though lowering yourself into a chair. Raise arms straight out in front of you for balance. Stop when your thighs are parallel to the floor. Press back to start.
Body Pull Place a bar on a squat rack at about hip height. Grasp the bar with both hands shoulder-width apart and walk your body under the bar until you're in a reverse push-up position--hanging from the bar, shoulders directly beneath hands with arms and legs extended. Squeeze your shoulder blades together and pull your chest to the bar, keeping back straight. Lower to starting position.
Lunge Stand with feet hip-width apart, hands on hips. Take a giant step forward with one leg, bending both knees and lowering hips toward the floor until front thigh is parallel to the floor. Press back to start. Immediately repeat with other leg.
Step-Up Stand in front of a just-below-knee-height step, hands on hips or at your sides. Step up with your right foot, then bring your left foot up onto the step next to the right foot. Return to start, stepping down with the right foot first. Immediately repeat, this time leading with the left foot.
Treadmill Walk at a brisk pace (effort 3 or 4) for two minutes. Increase the incline 2 to 3 percent and pick up the pace to run at an effort of 9 for two minutes. Repeat two more walk/run cycles. Cool down two minutes. Benefit: Builds bone density.
Stairclimber Step at an easy to moderate pace (effort 3 or 4), getting comfortable on the machine for two minutes. Set the resistance high enough so you feel like you're working, but not so hard that you can't keep your steps quick and fluid. Pick up your pace and increase your effort to 9 for two minutes. Keep your back straight and stand upright--leaning on the machine makes the effort easier. Repeat two more easy/hard step cycles. Cool down for two minutes. Benefit: Strengthens connective tissue, which helps minimize joint pain and protect you from injury.
Spinning Spin at an easy to moderate pace (effort 3 or 4) for two minutes. Crank up your effort to 9 for two minutes. Repeat two more spin/sprint cycles. Cool down for two minutes, wipe your sweat, stretch and you're done. Benefit: Reminds muscles what you're working for--cycling!
Push-Up With legs extended, feet hip-width apart, hands directly beneath shoulders, arms extended and back straight, bend elbows and lower chest until upper arms are parallel to the floor. Press back to start.
Squat Stand with feet shoulder-width apart, hands on hips. Bend hips and knees, and sit back as though lowering yourself into a chair. Raise arms straight out in front of you for balance. Stop when your thighs are parallel to the floor. Press back to start.
Body Pull Place a bar on a squat rack at about hip height. Grasp the bar with both hands shoulder-width apart and walk your body under the bar until you're in a reverse push-up position--hanging from the bar, shoulders directly beneath hands with arms and legs extended. Squeeze your shoulder blades together and pull your chest to the bar, keeping back straight. Lower to starting position.
Lunge Stand with feet hip-width apart, hands on hips. Take a giant step forward with one leg, bending both knees and lowering hips toward the floor until front thigh is parallel to the floor. Press back to start. Immediately repeat with other leg.
Step-Up Stand in front of a just-below-knee-height step, hands on hips or at your sides. Step up with your right foot, then bring your left foot up onto the step next to the right foot. Return to start, stepping down with the right foot first. Immediately repeat, this time leading with the left foot.
Part 2: Cardiovascular Training
Head to the cardiovascular machines for a fast-paced 45-minute interval session. The intensity of this workout is based on a 1 to 10 exertion scale with 1 being breathing normally and 10 being a full-on effort. "Alternate between intense efforts and recovery efforts in a ratio of two minutes on, two minutes off," says Pelot. As soon as you're done with one machine, immediately move to the next.
Treadmill Walk at a brisk pace (effort 3 or 4) for two minutes. Increase the incline 2 to 3 percent and pick up the pace to run at an effort of 9 for two minutes. Repeat two more walk/run cycles. Cool down two minutes. Benefit: Builds bone density.
Stairclimber Step at an easy to moderate pace (effort 3 or 4), getting comfortable on the machine for two minutes. Set the resistance high enough so you feel like you're working, but not so hard that you can't keep your steps quick and fluid. Pick up your pace and increase your effort to 9 for two minutes. Keep your back straight and stand upright--leaning on the machine makes the effort easier. Repeat two more easy/hard step cycles. Cool down for two minutes. Benefit: Strengthens connective tissue, which helps minimize joint pain and protect you from injury.
Spinning Spin at an easy to moderate pace (effort 3 or 4) for two minutes. Crank up your effort to 9 for two minutes. Repeat two more spin/sprint cycles. Cool down for two minutes, wipe your sweat, stretch and you're done. Benefit: Reminds muscles what you're working for--cycling!
selene yeager
“The Fit Chick”
Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman triathlete.
