This is a 3 month program to achieve FITNESS through cycling.

This plan is designed for MASTERS WOMEN who are looking for a simple plan to help develop a fitness habit through cycling.

This program is based on 3 core training concepts that promote general fitness through an athletic lifestyle: CONSISTENCY, INTENSITY, and VOLUME of training.

Requirements:
1. The athlete must have the ability to ride a bike outdoors and/or inside on a trainer (stationary or 'Smart' trainer).

2. The athlete should be familiar with strength training. Access to a gym or fitness center is preferred, but in the least the athlete must have a variety of progressively heavier weights, and the ability to perform basic strength training exercises effectively and safely. Athletes who are new to strength training are encouraged to work with a strength instructor or fitness center professional to learn basic strength training exercises and how to properly execute them.

A Heart Rate Monitor is suggested but not required.

The first month establishes CONSISTENCY of training. The goal for the FITNESS athlete is to set her weekly workout 'pattern'. This teaches the athlete to 'show up for herself' on workout days. There will be 2 strength training sessions per week, as well as 3 cycling workouts with a 4th optional cycling workout. No workouts will be over one hour in duration.

# of days per week: 5 or 6 (including strength training)
# of workout hours per week: 3 to 5, depending on daily targets and optional cycling workout

The second month builds on the established consistent training pattern to introduce INTENSITY. Within 2 of the cycling workouts, the athlete will be asked to increase effort and intensity so as to raise her heart rate for set durations of time. Increased workout intensity increases fitness, and the athlete should start to feel stronger as she follows this program. Workout duration will remain the same as for the CONSISTENCY plan, with the exception of a suggested longer workout on the weekend.

# of days per week: 5 or 6 (including strength training)
# of workout hours per week: 4 to 5.5, depending on daily targets and optional cycling workout

The third month increases volume of training for those athletes who wish to challenge themselves to improve fitness and realize greater gains. This is especially important for the athlete who wants to be a stronger, more confident cyclist - but is also a key component for the athlete who simply wants to maintain fitness and strength. The training pattern remains the same as for the first two months, but the duration of cycling workouts increases to a maximum of 8 hours per week (in addition to the 2 strength training sessions).