CLANE WHEELERS CLUB CHALLENGE TRAINING PROGRAMME Welcome to our 2 Day Cycling Challenge Training Programme. This is a 20 Week Programme consisting of; An 8 week foundation programme followed by A 12 week strength and endurance building programme. If we put in the training we reap the rewards! This is a challenge Everyone can do and we will do it as a club – together. 1

ELEMENTS OF FITNESS CARDIO Cardiovascular fitness is the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement. STRENGTH Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. FLEXIBILITY Flexibility is defined as the range of motion of your joints or the ability of your joints to move freely. It also refers to the mobility of your muscles, which allows for more movement around the joints. NUTRITION Nutrition is how food affects the body and provides a source of energy. Good nutrition means getting the right amount of nutrients for the body to function correctly, and is important in fighting obesity, illness and disease. PYSCHOLOGICAL Psychological factors that influence exercise behaviour to help people deal with the barriers and issues that restrict people's participation in exercise and maximize a person's enjoyment of exercise.

TRAINING PLANS We will Start with the 8 Week Foundation Programme and the 12 Week Strength & Endurance Building Programme will follow in the coming weeks. A Weekly in depth training plan will be issued to advise on what exactly to do each week. Explanations will be given on levels of effort required and meanings of each element of the training plan.

8 WEEK FOUNDATION PROGRAMME

SUGGESTED CROSS TRAINING SESSIONS Strength and conditioning (see suggestions if doing at home) Any gym session (lower weight higher rep for endurance) Any aerobics fitness class Any tone and stretch class, pilates, yoga Swimming Spinning classes Speed walking, hill walking at pace. Running/ jogging Try to do a mixture of these if possible. If no outdoor cycling is possible then choose a spin class or higher cardio cross train.

SUGGESTED STRENGTH & CONDITIONING EXERCISES UPPER BODY AND CORE: Press Ups – 15 reps x 2 sets Leg scissors – 15 reps each leg x 2, 15 reps both legs x 2 Bridge – basic up and down (squeeze bum) – 15 reps x 2 1 leg up and pulse in the air – 15 reps each leg x 2 Basic plank – hold as long as you can (1 – 3 minutes) x 2 Side plank – hold as long as you can each side (1 – 2 minutes)x2

SUGGESTED STRENGTH & CONDITIONING EXERCISES LEGS Squats – basic squat x 15reps (x 2 sets), hold half way for count of 10 x 10 reps (x2 sets), against a wall static (1-2 mins). Lunge – single leg x 15 (x 2 sets), hold for count of 5 x 10 (x2 sets) each leg, walking lunges x 15 each leg (x 2 sets) Step downs – 1 leg on step other leg hanging off, squat down and up x 15 reps each leg (x 2 sets). All these exercise Must be done with good form, keep core tight, Do Not push knee forward over toes, maintain neutral spine. If it hurts STOP

OTHER THINGS TO CONSIDER FLEXIBILITY – Stretch after every workout for at least 10 minutes. Use a foam roller if you have one. Use ice, hot baths if you feel any aches and pains Have regular sports massages if they are available to you NUTRITION – Eat healthily. The body’s first choice for energy is carbohydrates (glycogen) – eat complex carbs prior to a workout (brown rice, pasta, cereals, wholemeal bread, pulses etc). Also during a workout if the duration is more than about 90 minutes. Muscles need protein to recover so have this after a workout with small amount of carbs(optimum window is the first hour after a workout, the body will keep burning calories). Chocolate milk is a good choice. Weight management is important, it will make our rides easier and more enjoyable if our body is prepared. HYDRATION – Very important. We should all drink about 2 litres of water per day just to maintain our hydration levels. Throw exercise in to the mix and we need more! But also beware of over hydration. Beware of the dehydration effects of alcohol and caffeine. PSYCHOLOGICAL – We CAN do this! PMA – Positive Mental Attitude!!! HAVE FUN!!!!!!!!!!!!!!