Cycling Training Plans Archives • Average Joe Cyclist https://averagejoecyclist.com/category/cycling-training-plans/ A Blog for Average People who LOVE to ride bikes! Thu, 05 Jun 2025 18:31:45 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.1 15693361 The Best Cycling Workouts for Longevity: Why Zone 2 Might Be the Most Powerful Ride of Your Life https://averagejoecyclist.com/zone-2/ https://averagejoecyclist.com/zone-2/#respond Sun, 01 Jun 2025 19:03:48 +0000 https://averagejoecyclist.com/?p=46211 Mrs. Average Joe Cyclist (Maggie) and I really love being able to cycle in Vancouver. In spring, there is the added bonus of beautiful cherry blossoms. Amazing evolution of Vancouver cycling infrastructureIf you love cycling, you already know it’s good for your heart, your mood, and your waistline. But did you know that a specific kind of cycling—done at just the right intensity—can actually slow down aging at the cellular level? It’s called Zone 2 training, and it might just be the closest thing we have […]

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]]> https://averagejoecyclist.com/zone-2/feed/ 0 46211 Complete Bike Training Guide – From Couch to Confident Cyclist https://averagejoecyclist.com/complete-bike-training-guide-from-couch-to-confident-cyclist/ https://averagejoecyclist.com/complete-bike-training-guide-from-couch-to-confident-cyclist/#respond Mon, 26 May 2025 12:08:00 +0000 https://averagejoecyclist.com/?p=46178 Complete Bike Training PlanThis complete bike training guide is intended for complete beginners who want to get fitter, healthier, and enjoy their cycling time.

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]]> https://averagejoecyclist.com/complete-bike-training-guide-from-couch-to-confident-cyclist/feed/ 0 46178 How Indoor Cycling Can Cause Side Pain and How to Fix It https://averagejoecyclist.com/side-pain/ https://averagejoecyclist.com/side-pain/#respond Mon, 05 May 2025 12:08:08 +0000 https://averagejoecyclist.com/?p=45908 Side pain in cyclistsThis post explains exactly how stationary cycling can cause side pain, and how to prevent and cure it. The good news is that it is usually nothing serious and can often be resolved with simple adjustments and stretches. This post will walk you through the stretches and strength-building exercises you can do to both prevent and relieve cycling-induced side pain.

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]]> https://averagejoecyclist.com/side-pain/feed/ 0 45908 Stretches and Exercises for Cyclist’s Knee (Patellar Tendinitis) https://averagejoecyclist.com/stretches-cyclists-knee/ https://averagejoecyclist.com/stretches-cyclists-knee/#respond Thu, 03 Apr 2025 23:07:03 +0000 https://averagejoecyclist.com/?p=45954 This post presents targeted stretches and exercises you can do to cure or prevent cyclist's knee (patellar tendinitis). This is a painful condition that can keep you off your bike for weeks or even months. Our post will help you get back on your bike as soon as possible.

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]]> https://averagejoecyclist.com/stretches-cyclists-knee/feed/ 0 45954 The Ultimate Guide to Stretches for Cyclists for Pain and Injury Prevention https://averagejoecyclist.com/stretches-for-cyclists/ https://averagejoecyclist.com/stretches-for-cyclists/#respond Wed, 02 Apr 2025 17:58:28 +0000 https://averagejoecyclist.com/?p=45862 The Ultimate Guide to Stretches for Cyclists for Pain and Injury PreventionIn this guide, we present the best stretches for cyclists for all the most common cycling-related aches and pains. The stretches are organized into lists based on body parts and specific pains and injuries. Bookmark this post to refer back to every time that too much time in the saddle comes with a painful price.

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]]> https://averagejoecyclist.com/stretches-for-cyclists/feed/ 0 45862 Video: 3 Hip Stretches to Cure Cycling Hip Pain https://averagejoecyclist.com/new-video-3-hip-stretches-to-cure-cycling-hip-pain/ https://averagejoecyclist.com/new-video-3-hip-stretches-to-cure-cycling-hip-pain/#respond Sun, 30 Mar 2025 12:08:19 +0000 https://averagejoecyclist.com/?p=30971 A very common complaint from cyclists is cycling hip pain. This post has a video showing three simple hip stretches that almost miraculously cured my own debilitating and very painful cycling hip pain.

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]]> https://averagejoecyclist.com/new-video-3-hip-stretches-to-cure-cycling-hip-pain/feed/ 0 30971 Why Cycling Is the Ultimate Full-Body Workout (and How to Get the Most Out of It) https://averagejoecyclist.com/cycling-is-the-ultimate-full-body-workout/ https://averagejoecyclist.com/cycling-is-the-ultimate-full-body-workout/#respond Thu, 20 Mar 2025 05:17:55 +0000 https://averagejoecyclist.com/?p=45685 Why Cycling Is the Ultimate Full-Body Workout (and How to Get the Most Out of It)Did you ever think of cycling as a full-body workout? Many people assume cycling just works your legs, but in this post we explain how it also works your core, upper body, and cardiovascular system. In this post, we dive into why cycling is the ultimate full-body workout and explain how you can maximize its benefits. Our post includes advice on fueling your rides (nutrition for cyclists), as well as a Beginner’s Cycling Workout Plan to improve endurance and strength.

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]]> https://averagejoecyclist.com/cycling-is-the-ultimate-full-body-workout/feed/ 0 45685 What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO₂ Max? https://averagejoecyclist.com/optimal-hiit-training-bike/ https://averagejoecyclist.com/optimal-hiit-training-bike/#respond Tue, 11 Mar 2025 03:38:39 +0000 https://averagejoecyclist.com/?p=45546 HIIT workouts on Zwift. What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO₂ Max?If you want to boost your endurance, energy, overall health, and even your life expectancy, one of the best things you can do is improve your VO₂ max. A higher VO₂ max means your body can use oxygen more efficiently, which is directly linked to longer life expectancy and better quality of life. This post explains exactly how often you should do HIIT training to boost your VO₂ max and by doing so, increase your quality of life, your fitness, your endurance on your bike, your ability to exercise, and your life expectancy. It also explains how cycling apps can make it easier for you to do HIIT workouts on your bike.

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]]> https://averagejoecyclist.com/optimal-hiit-training-bike/feed/ 0 45546 Exercises and Stretches for Piriformis Syndrome in Cyclists https://averagejoecyclist.com/exercises-and-stretches-for-piriformis-syndrome/ https://averagejoecyclist.com/exercises-and-stretches-for-piriformis-syndrome/#respond Thu, 27 Feb 2025 02:54:47 +0000 https://averagejoecyclist.com/?p=45289 Exercises and Stretches for Piriformis Syndrome in CyclistsPiriformis syndrome is common in cyclists, and it can sideline you. This post shows you exercises and stretches for piriformis syndrome. The stretches will help you to keep all your gluteal muscles limber, and the strengthening exercises will help you to strengthen all the gluteal muscles, plus your hip adductors. This combination helps to either cure or prevent piriformis syndrome.

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]]> https://averagejoecyclist.com/exercises-and-stretches-for-piriformis-syndrome/feed/ 0 45289 Complete Guide to Stretching for Cyclists https://averagejoecyclist.com/complete-guide-to-stretching-for-cyclists/ https://averagejoecyclist.com/complete-guide-to-stretching-for-cyclists/#respond Mon, 15 Jul 2024 12:08:40 +0000 https://averagejoecyclist.com/?p=38184 Prevent cycling knee pain by stretching your hamstrings after every rideEvery cyclist needs a complete guide to stretching, to prevent cycling knee and hip pain, and injuries in general. This post explains why cyclists need to stretch, describes the focus areas that cyclists need to prioritize, and introduces you to the most important stretches you need to do to prevent pain. Cycling knee and hip pain in particular is a major concern for many cyclists. The stretches in this post are an easy way to prevent cycling knee pain and hip pain. We also include some basic exercises, if you want to be even more proactive in preventing cycling injuries. This post also includes two videos to show you how easy these moves actually are.

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