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Your Workouts Reviewed: Cycling Prep Routine

Our expert takes a look at a 4-day routine meant to prepare a reader for a Century bike ride.

Everyone's got a workout of their own—your "go-to" routine. But is your routine good enough? We asked our Men's Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.

Workout Submission

Bobby D. Men's Fitness Facebook Friend

Monday Superset

Dynamic Stretches - 5 min.

3 Sets:
Pull-ups/chin-ups - 5-10 reps (I'm only able to reach 5-6 right now but my goal is to reach 10)
Jump rope - 1 min.
1-min. rest, Repeat  

3 Sets:
Chest push ups - 12-15 reps
40-lb. Kettlebell Goblet Squat - 12-15 reps
1-min. rest, Repeat

3 Sets:
40-lb. Kettlebell Turkish Getup - 5 reps each side
1-min. rest, Repeat

3 Sets:
Lat Pulldowns - 6-12 Reps
Incline Dumbell bench press - 6-12 Reps
Barbell Deadlift - 6-12 Reps
1-min. rest, Repeat

Abs set:
Plank - 2 min. (20 sec. rest)
Right side plank - 30 sec. (20 sec. rest)
Left side plank - 30 sec. (20 sec. rest)
Supermans - 30 sec. (20 sec. rest)
Oblique twists - 30 sec. (20 sec. rest)
Ankle touches - 30 sec. (20 sec. rest)
Bridges - 30 sec. (20 sec. rest)
Flutter kicks - 30 sec. (20 sec. rest)
Ab crunches - 30 sec. (20 sec. rest)

Static Stretches - 5 min.

NOTE: My rest times and reps for lifting weights vary each week.
Week 1: pyramid 12-8-6 reps, 1-min. rest
Week 2: heaviest weight that I can go on 8 reps for 4 sets, 1-min. rest
Week 3: heaviest weight that will allow me 5-6 reps, 4-5 sets, 2-min. rest

Tuesday (Rest Day)

Wednesday

Interval Spinning - 40-60 min.

Static Stretches - 5 min.

Thursday

Dyanmic Stretches - 5 min.

3 Sets:
40-lb. Two-hand Kettlebell swing - 30 reps
1 min. rest, Repeat

3 Sets:
40-lb. Kettlebell Windmill each side - 5 reps
30-sec. rest, Repeat

3 Sets:
40-lb. Kettlebell Clean and Press each side - 8 reps
1-min. rest, Repeat

3 Sets:
One-arm Kettlebell Row each side - 10-12 reps
Single Leg Kettlebell Deadlift each side - 10-12 reps
1-min. rest, Repeat

3 Sets:
One-hand Kettlebell Snatch each side (I can only do up to 8 for now) - 8-10 reps
1-min. rest, Repeat

Abs set:
Plank - 2 min. (20 sec. rest)
Right side plank - 30 sec. (20 sec. rest)
Left side plank - 30 sec. (20 sec. rest)
Supermans - 30 sec. (20 sec. rest)
Oblique twists - 30 sec. (20 sec. rest)
Ankle touches - 30 sec. (20 sec. rest)
Bridges - 30 sec. (20 sec. rest)
Flutter kicks - 30 sec. (20 sec. rest)
Ab crunches - 30 sec. (20 sec. rest)

Static Stretches - 5 min.

Friday and Saturday (Rest Days)

Sunday

30-40-mile bike ride 

Time Completion: Est. 2:30 hours

Expert Assessment 

Dan Trink C.S.C.S., CPT is the Director of Personal Training Operations at Peak Performance NYC and the trainer in our 8-Week Fitness Transformassacre 
Follow Trink on Twitter @TrinkFitness

Pros: "First, you have a very detailed plan that includes rep ranges, rest periods and methods to progress from week to week. That type of planning ultimately leads to success. You also have some great movements in your exercise selection including deadlifts, turkish get-ups, push ups, goblet squats as well as the kettlebell clean and press and snatch. I am a big fan of all of those. Finally, you’ve set some goals as to what you’d like to achieve from your program. You’d be amazed at how many people leave out that critical component." 

Cons: "You are thinking in terms of 'days' as opposed to an overall program. You have a lifting day, you have a kettlebell day, you have an interval day and you have a distance cardio day. This lack of focus leads to less than optimal results. You are also leaving some of your most demanding lifts, such as the deadlift and kettlebell snatch for the end of the workout when you are most fatigued. That can result in compromised performance or injury. And your weight training days seem to have a bit of a random quality to them mixing different rep ranges, throwing cardio intervals in the middle of strength training supersets and relying on some haphazard exercise pairings."

Comments: "While you have done a good job of goal setting, your trying to chase too many training effects in one program. Focus on getting stronger for one phase (4 weeks to 8 weeks) then developing strength endurance for a phase and then developing aerobic abilities in yet another phase. Going after one strength/fitness quality at a time will yield much greater results. Your program reads as the standard “I want to get good at everything all at once” which ultimately leads to getting better at nothing. And while I’m a fan of planks and bridges, you are spending too much training time on what you are calling the 'ab set.' Your abs will get plenty of training if you include heavy deadlifts, squats, pull-ups and kettlebell movements. Again, you have some nice thoughts here, but you are suffering from training program design ADD. Get some focus and overhaul this program."

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