「Keng Sports」6WKs Basic Pedaling Skills 六週基礎踩踏技巧
Author
Keng Sports TW
All plans by this CoachLength
6 Weeks
Typical Week
3 Bike, 1 Strength
Longest Workout
2:30 hrs
Plan Specs
cycling road cycling beginner
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Summary
Six-week training program to help improve the basic pedaling ability , including the stability of pedaling, and improve your average / maximum speed. In this training course, you can also improve your aerobic capacity!
Recommended to wear the clip shoes and indoor trainer, that will be more complete participation in the course!
Stats
Sample Day 1
●8mins Warm up熱身
(Low gear輕齒85~90rpm)
●30secs single leg pedal單腳踩踏
(Low gear輕齒 85~95rpm)
8 times both legs(兩腳各8次)
●3mins Rest緩和
●30secs (Low gear 120rpm) X8
(Rest 30 secs each time)
●8mins Cool down 緩和
Sample Day 3
●8mins Warm up熱身
(Low gear輕齒85~90rpm)
●30secs single leg pedal單腳踩踏
(Low gear輕齒 85~95rpm)
3 times both legs(兩腳各3次)
●1mins Rest緩和
●30secs (Low gear 120rpm) X6
(Rest 30secs each time)
●Zone 2 Aerobic Ride 15mins
(higher than 90RPM)
●2mins Rest緩和
●Zone 2 Aerobic Ride 15mins
(higher than 90RPM)
●10mins Cool down 緩和
Sample Day 4
▲10mins Dynamic warm - up 動態熱身
(Example https://youtu.be/KfEFc7hN4Dk)
▲30secs Plank 棒式
▲30secs Side Plank 側棒式(both side)
▲10 Push up 伏地挺身
▲30 Squat 無負重深蹲
▲40 Hip abduction both side 髖外展
(2 sets. Each action rests for 30 seconds)
(兩組。每個動作休息30秒)
Sample Day 6
Out door ride 戶外騎乘
Focus on your cadence and pedal smooth
注意你的踩踏節奏和順暢度
90~100RPM On the flat road
平路維持90~100轉
75~90RPM on mountain
山路維持75~90轉
Don‘t go too steep
避免太陡的山路
Keep your Power or HR on Zone 2~3
保持你的功率或心跳強度在Zone2~3之間
Sample Day 7
▲10mins Dynamic warm - up 動態熱身
(Example https://youtu.be/KfEFc7hN4Dk)
▲30secs Plank 棒式
▲30secs Side Plank 側棒式(both side)
▲10 Push up 伏地挺身
▲30 Squat 無負重深蹲
▲40 Hip abduction both side 髖外展
(2 sets. Each action rests for 30 seconds)
(兩組。每個動作休息30秒)
Sample Day 8
●10mins Warm up熱身
(Low gear輕齒85~90rpm)
●30secs (Low gear 130rpm) X4
(Rest 30 secs each time每回合緩和30秒)
●1mins (Low gear 120rpm) X2
(Rest 1 mins each time每回合緩和1分鐘)
●5mins Rest
●1mins 100rpm
●1mins Rest
●3mins 100rpm
●1mins Rest
●5mins 100rpm
●1mins Rest
●3mins 100rpm
●1mins Rest
●1mins 100rpm
●10mins Cool down 緩和
Sample Day 9
▲10mins Dynamic warm - up 動態熱身
(Example https://youtu.be/KfEFc7hN4Dk)
▲30secs Plank 棒式
▲30secs Side Plank 側棒式 (both side)
▲10 Push up 伏地挺身
▲20secs Side Plank Rotation
側棒式旋轉 (both side)
▲30 Squat 無負重深蹲
▲40 Hip abduction both side 髖外展
(3 sets. Each action rests for 30 seconds)
(3組。每個動作休息30秒)