Switch Gears: A 4-Week Plan for Intermediate Cyclists

What is Base Training?

Base training (also known as base building) is the period of time during which you do not perform any specific type of exercise or activity. You may train at all times, but it’s usually only during this phase that your body will adapt to the new stimulus. During this time, your muscles are still fresh from their previous workout so they have plenty of energy to work hard when needed. Your heart rate remains relatively low since you’re not exerting yourself physically yet.

The most common form of base training is the long run. Running is one of the best forms of aerobic exercise because it forces your body to use oxygen and burn calories.

It also helps improve your cardiovascular system, which will make you feel better throughout the day. However, running too much can cause injury if done incorrectly. If you’re doing a marathon or other long distance event, then you’ll want to limit your mileage to no more than 30 miles per week.

If you don’t like running, then there are many other types of workouts that can be used instead. For example, swimming is another great way to get your heart rate up and burn calories.

There are also many other exercises, such as biking or jogging in place, that can be used when it’s not convenient to run. It’s important that you do at least 30 minutes of intense exercise every 4 to 5 days. This type of activity is known as “cross training.”

During this period, your body will have an easier time getting into shape since the exercises will strengthen the muscles and increase endurance. Intense exercise will also prepare your body for more advanced routines in the coming weeks.

It’s important to remember that base training doesn’t just involve exercises. You can also improve your overall health and well-being through diet and proper nutrition.

Dietary adjustments will give you more energy for the exercises while having fewer cravings when you’re trying to lose weight. Most importantly, you’ll feel healthier and ready to do more in the future.

How to Plan a 4-Week Cycle for Intermediate Cyclists

Switch Gears: A 4-Week Plan for Intermediate Cyclists - at GYMFITWORKOUT

If you’ve been exercising for less than six months, it’s recommended that you use a four-week training cycle. This will help get you into shape and ready to move on to more intense routine.

Below are some tips on how to get started:

Week 1: During the first week, you’ll be spending three of your sessions doing aerobic exercise and one of your strength workouts. It’s important to remember that you shouldn’t overdo it.

Start off slowly and work your way up.

Day 1: Walk at an easy pace for 30 minutes.

Day 2: Jog slowly for 20 minutes.

Day 3: Bike leisurely for 40 minutes or go swimming.

Day 4: Back to Day 1

Days 5 and 6: Take a break or do any other kind of exercise you enjoy on these days.

Day 7: Rest

Week 2: For the second week, you’ll be working on your aerobic capacity and running. You can either run outside or on a treadmill, it’s up to you.

The duration and intensity of each run will gradually increase as the week goes on.

Switch Gears: A 4-Week Plan for Intermediate Cyclists - | Gym Fit Workout

Day 1: Walk for 10 minutes, then jog slowly for 5 minutes.

Day 2: Jog for 10 minutes, then run for 5 minutes.

Sources & references used in this article:

Cycling 2. 0 by A Yusof – 2012 – books.google.com

Serious mountain biking by A Trombley – 2005 – books.google.com

Performance cycling: the science of success by J Hopker, S Jobson – 2012 – books.google.com

The science of cycling by L Armstrong, C Carmichael – 2006 – Pan Macmillan

Design, development and implementation of smart cycling kits for rehabilitation applications and end-users by EW Faria, DL Parker, IE Faria РSports medicine, 2005 РSpringer