Cycling is a fun way to get outdoors and be active. Grab your bike, helmet and sunscreen and hit the road or cycle path
Pip O’Connell is a woman on the go, travelling around the State with TV program Postcards WA plus managing a family of three. Pip still fits in regular activity to keep her fit and happy.
Use the Activity Planner to track your progress and keep you motivated.
| Day 1 | Day 2 |
| 15 minutes | Rest |
| Ride at a steady pace. You need to work harder than an 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as you would usually. Tip: Keep to flat terrain until you get confident and comfortable with the programme. |
Stretch those active muscles! |
| Day 3 | Day 4 |
| 15 minutes | Rest |
| Cruise along at 'chatting pace', but make sure your legs are moving fast and have your bike in an easy gear. This is called 'spinning'.
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| Day 5 | Day 6 |
| 25 minutes | Rest |
| Go at a steady pace. Get your heart rate up from 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as usual. | Stretch those active muscles! |
| Day 7 | Day 8 |
| Rest | 20 minutes |
| Stretch those active muscles! | Again, go at a steady pace. Get your heart rate up from 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as usual. |
| Day 9 | Day 10 |
| Rest | 20 minutes |
| Stretch those active muscles! | Again, go at a steady pace. Get your heart rate up from 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as usual. |
| Day 11 | Day 12 |
| Rest | 35 minutes |
| Stretch those active muscles! | Steady pace, heart rate up from 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as usual. |
| Day 13 | Day 14 |
| Rest | Rest |
| Stretch those active muscles!
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Stretch those active muscles! |
| Day 15 | Day 16 |
| 25 minutes | Rest |
| Steady pace, heart rate up from 'easy cruise', but not strenuous. You should still able to talk, but not quite as comfortably as usual.
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Stretch those active muscles! |
| Day 17 | Day 18 |
| 25 minutes | Rest |
| Steady pace, heart rate up from 'easy cruise', but not strenuous. You're still able to talk, but not quite as comfortably as usual.
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| Day 19 | Day 20 |
| 45 minutes | Rest |
| Steady pace, heart rate up from ‘easy cruise’, but not strenuous. Still able to talk, but not quite as comfortably as usual.
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Stretch those active muscles! |
| Day 21 | Day 22 |
| Rest | 15 minutes |
| Stretch those active muscles! | Spinning - cruise along at 'chatting pace' and keep the cadence (pace of your legs turning) up. |
| Day 23 | Day 24 |
| Rest | 15 minutes |
| Stretch those active muscles! | Spinning. Remember to keep the cadence up. |
| Day 25 | Day 26 |
| Rest | 25 minutes |
| Stretch those active muscles!
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Steady pace, heart rate up from 'easy cruise', but not strenuous. Still able to talk, but not quite as comfortably. |
| Day 27 | Day 28 |
| Rest | Rest |
| Stretch those active muscles! | Stretch those active muscles! |
| Day 29 | Day 30 |
| 35 minutes | 35 minutes |
| Tempo session. You can do this on a mixture of hilly and flat terrain, or just flat terrain. (You can still work hard on flat terrain, if you have your bike in a harder gear.) You should be able to talk between breaths (but you'd probably rather concentrate on breathing).
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Congratulations! Keep up your cycling training - and you might like to also combine your cycling training with some running and swimming - and work up to a triathalon! Also check out the Department of Transport website for cycling events and clubs. |