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Red Kite Couch to Quarter (25 mile) Plan

Author

Ryan Gamm

No Ratings

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

The Red Kite Couch to Quarter (25 mile) Plan is designed to get just about anyone prepared for a 25 mile cycling challenge in 10 weeks. The secret is combining strength, flexibility, and nutrition work along side a gradual build of cycling workouts. Each week of the 10 week program has key cycling workout prioritized by letter (A,B,C…), and complimentary series of strength exercises, stretching and self care activities to promote recovery, and nutrition goals and tips. Each week progressively builds you towards your goal of a 25 mile cycling challenge, along the way there are strategically place race weeks to have you performing your best.

Cycling workouts are scripted by distance and time along with workouts based on both Rate of Perceived exertion (please see the link below for a digital copy of the chart we use) and Heart Rate. In other words, we give you the option of training by Perceived exertion or Heart Rate.

http://crossfitforglory.com/wp-content/uploads/2016/07/rpe.jpg



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:51 hrs 0:30 hrs
—— ——
—— ——
0:24 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:51 hrs 0:30 hrs
—— ——
—— ——
0:24 hrs 0:30 hrs

Training Load By Week


Sample Day 1

0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

Sample Day 1

0:30:00
Body Weight Strength Routine

Body weight exercises:

Start slow. Begin with several reps and sets of each (think 2 x 6 then gradually build over several weeks to 3-4 x 15 of each). Rather then doing more, try to go slightly slower with excellent form.

-Squats
-Lying hip raise (Challenge: one leg)
-Lying hip abduction
-Lying hip adduction
-Lunges
-Side Lunges
-Single leg squats (start by only bending the standing leg a few inches then gradually go lower each session)
-Burpees
-Pile Squats
-Wall Squats (Progress to holding 10,15,20+ seconds)


Additional Core:
-Planks (front and side)
-Crunches
-Bicycle Crunches
-Swimmer exercise
-Spine Balance/Table Tops
-Pikes

Sample Day 6

0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

Sample Day 9

0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

Sample Day 9

0:30:00
Body Weight Strength Routine

Body weight exercises:

Start slow. Begin with several reps and sets of each (think 2 x 6 then gradually build over several weeks to 3-4 x 15 of each). Rather then doing more, try to go slightly slower with excellent form.

-Squats
-Lying hip raise (Challenge: one leg)
-Lying hip abduction
-Lying hip adduction
-Lunges
-Side Lunges
-Single leg squats (start by only bending the standing leg a few inches then gradually go lower each session)
-Burpees
-Pile Squats
-Wall Squats (Progress to holding 10,15,20+ seconds)


Additional Core:
-Planks (front and side)
-Crunches
-Bicycle Crunches
-Swimmer exercise
-Spine Balance/Table Tops
-Pikes

Sample Day 13

0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

Sample Day 16

0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

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