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Chavez Cycling Gym Workout and Cycling Training Plan – Week of Nov 30, 2009

December 01, 2009 By: Joel Category: Cycling, Cycling Races, Cycling Training

Here Is How, You Too, Can Get Ripped,
and Improve Your Cycling Fitness
Quickly With My Proven Gym Workout Routine.

You Too, Can Get Ripped Now!

You Too, Can Get Ripped Now!

Here at ChavezCycling.com we’ve been sharing our cycling training plan to help cyclists of all levels improve their cycling fitness and performance. I’ve been following this same cycling training plan combined with my own gym workout to stay fit, competitive in cycling and keep the body that I want for the past 20 years.

In Florida, we are in the cycling racing off-season, and that’s why our cycling training plan has changed a little to include a gym workout.

Recently, many cyclists that have been following our training plan have been asking us what kind of gym workout we do during the off-season. That is why I took the ChavezCycling.com filming crew into the gym with me to create an instructional gym workout video that can help anybody get ripped, improve their cycling fitness, and get the body that they want.

In this Chavez Cycling Gym Workout video, you get step-by-step written and video instruction of the gym workout that I do twice a week. If you follow it on a consistent basis, combined with the Chavez Cycling training plan that we share with you, you too, can get the results that you want quickly.

If you think that this video can help you reach your fitness and cycling goals, as it has for me for the past 20 years, you can Click here to Buy and Download Now the full Chavez Cycling Gym Workout.

This Week’s Cycling Training Plan:

Note: For those cyclists who are following our training plan and are including a gym workout, remember that the leg press exercise, done at the heaviest weight you can tolerate for 25 repetitions, is a good way to increase leg power and power endurance. And for those whose time is limited, you may customize this training plan to fit your schedule. Following the guidelines below, you can achieve good training results by training at least 1-2 hours 5 days per week. Remember that consistency is the key to staying fit.

Monday:

  • Off (rest day)

Tuesday:

  • Time On Bike: 1-2 hours
  • Gear: 39/17 or 39/16 (small chain ring, easy “spinning” gear)
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • 30-45 minute gym workout

Wednesday:

  • Time On Bike: 3 hours
  • Gear: 53/17
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • or do a group ride

Thursday:

  • Time On Bike: 2-3 hours
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 53/17 ,16, or 15
  • 30-45 minute gym workout

Friday:

  • Time on Bike: 1 hour
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 39/17 ,16, or 15
  • Optional 30-45 minute gym workout

Saturday:

  • Time On Bike: 3.5 hours
  • Find a group ride
  • ChavezCycling.com will be doing the St. Pete ride on Saturday.

Sunday:

  • Time On Bike: 3.5 hours
  • Find a group ride
  • ChavezCycling.com will be doing the San Antonio, Florida ride on Sunday.