{"id":39428,"date":"2022-01-02T11:07:55","date_gmt":"2022-01-02T19:07:55","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=39428"},"modified":"2023-06-16T20:43:17","modified_gmt":"2023-06-17T03:43:17","slug":"bike-training-plan-2","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/bike-training-plan-2\/","title":{"rendered":"Average Joe Cyclist\u2019s Beginner Cyclist Training Plan: Phase 2 &#8211; Interval Training"},"content":{"rendered":"<p>Phase 2 of our Beginner Cyclist Training Plan builds on the gains you made in Phase 1, allowing you to quickly improve your fitness and speed. In <a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-1\/\"><strong>Phase 1 of the Beginner Cyclist Training Plan<\/strong><\/a> you built up the ability to cycle for one hour continuously at an easy pace. In Phase 2 you will start to include high intensity interval training (HIIT) in your workouts. This will cause increased calorie burn, fight stress, and help you to get fit faster. <a href=\"https:\/\/averagejoecyclist.com\/hiit-training-fights-aging\/\">Recent research<\/a> also shows that high intensity interval training is the most effective exercise to fight aging.<\/p>\r\n<p>This video explains why interval training is so effective.<\/p>\r\n<p><iframe class=\"lazyload\" title=\"Interval Training (Cycling Tips)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/xKRFOibTTIg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\r\n<h3>Adding in High Intensity Interval Training (HIIT)<\/h3>\r\n<p>Interval training basically just means <strong>\u201cshort intervals of increased effort.\u201d<\/strong> Short intervals of increased effort happen naturally on a bike ride. For example, when you get to a hill, you have to pedal harder until you get to the top; then you get to relax a little on the downhill.<\/p>\r\n<figure id=\"attachment_13378\" aria-describedby=\"caption-attachment-13378\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/eepurl.com\/bGzuPf\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"13378\" data-permalink=\"https:\/\/averagejoecyclist.com\/galloping-goose-trail-getting-up-the-steep-hill\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?fit=600%2C487&amp;ssl=1\" data-orig-size=\"600,487\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"A skilled cyclist gives a grin of delight as she makes it up this steep hill on the Galloping Goose Trail\" data-image-description=\"&lt;p&gt;Getting up hills is one way of doing interval training!&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Getting up hills is one way of doing interval training!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?fit=300%2C243&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?fit=600%2C487&amp;ssl=1\" class=\"wp-image-13378 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg\" alt=\"Getting up hills is one way of doing interval training! Short intervals of increased effort happen naturally on a bike ride\" width=\"600\" height=\"487\" \/><figcaption id=\"caption-attachment-13378\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"13378\" data-permalink=\"https:\/\/averagejoecyclist.com\/galloping-goose-trail-getting-up-the-steep-hill\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?fit=600%2C487&amp;ssl=1\" data-orig-size=\"600,487\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"A skilled cyclist gives a grin of delight as she makes it up this steep hill on the Galloping Goose Trail\" data-image-description=\"&lt;p&gt;Getting up hills is one way of doing interval training!&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Getting up hills is one way of doing interval training!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?fit=300%2C243&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?fit=600%2C487&amp;ssl=1\" class=\"wp-image-13378 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?resize=600%2C487&#038;ssl=1\" alt=\"Getting up hills is one way of doing interval training! Short intervals of increased effort happen naturally on a bike ride\" width=\"600\" height=\"487\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?w=600&amp;ssl=1 600w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?resize=300%2C243&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?resize=150%2C121&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?resize=250%2C202&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/07\/Galloping-Goose-Trail-getting-up-the-steep-hill.jpg?resize=320%2C259&amp;ssl=1 320w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/noscript><\/a> Getting up hills is one way of doing interval training! Short intervals of increased effort happen naturally on a bike ride<\/figcaption><\/figure>\r\n<p>However, interval training requires that you be <strong>systematic<\/strong> about alternating between periods of increased effort and less effort. Ideally you should find a quiet road or track to do interval training, because it can be hard to speed up if the route is very crowded. First we are going to explain how to very simply include HIIT in your cycling training plan. After that, read on if you are interested in knowing why HIIT works so well, and the benefits you can expect to reap.<\/p>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/adidas-hiit-spin-training-shorts-our-review\/\">adidas Hiit Spin Training Shorts \u2013 Our Review<\/a><\/h3>\r\n<h2>How to do Phase 2 of the Beginner Cyclist Training Plan &#8211; Adding in High Intensity Interval Training<\/h2>\r\n<p>For now, the intervals of higher intensity do not have to be about cycling as fast as you possibly can. They just have to be about <strong>cycling faster than the easy pace<\/strong> you used for Phase 1 of the training program. You are aiming to raise your cardiac training zone higher than before (see chart below).<\/p>\r\n<h3>Cycle Three Times a Week<\/h3>\r\n<p>You will cycle 3 times a week. One of the rides will be at a steady, easy pace, just like in Phase 1. If you can, increase your time to 1 hour 15 minutes for this ride. The other 2 rides will include some interval training.<\/p>\r\n<h3>Two of the Weekly Rides Should Include Interval Training<\/h3>\r\n<p>To start your interval training (and discover that it is not difficult or scary at all), just cycle for one hour, twice a week, as follows. \n<table id=\"tablepress-7\" class=\"tablepress tablepress-id-7\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\">Time<\/th><th class=\"column-2\">Activity<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">First 15 minutes:<\/td><td class=\"column-2\">Cycle at an easy pace to warm up<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Next 5 minutes: <\/td><td class=\"column-2\">Increase your pace by one zone to Heart Rate zone 4 (sweating heavily, and would prefer not to talk)<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Next 10 minutes: <\/td><td class=\"column-2\">Cycle at an easy pace (Heart Rate zones 2 and 3, comfortable to a bit sweaty)<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Next 5 minutes:  <\/td><td class=\"column-2\">Increase your pace by one zone to Heart Rate zone 4<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Next 10 minutes: <\/td><td class=\"column-2\">Cycle at an easy pace (Heart Rate zones 2 and 3)<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\">Next 5 minutes:  <\/td><td class=\"column-2\">Increase your pace by one zone (Heart Rate Zone 4)<\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\">Final 15 minutes: <\/td><td class=\"column-2\">Cycle at an easy pace (Heart Rate zones 2 and 3)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-7 from cache --> To remind yourself of the exercise zones, refer to the chart below.<\/p>\r\n<h3>Cardiac Training Zones, Based on Perceived Rates of Exertion (Talk Test)<\/h3>\r\n<p>\n<table id=\"tablepress-3\" class=\"tablepress tablepress-id-3\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><center>Zone<\/th><th class=\"column-2\"><center>RPE Level (Rate of Perceived Exertion)<\/th><th class=\"column-3\"><center>Level of Exertion<\/th><th class=\"column-4\"><center>How it Feels<\/th><th class=\"column-5\"><center>What it Does<\/th><th class=\"column-6\"><center>Percentage of Maximum Heart Rate <\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Zone 1 (Low intensity)<\/td><td class=\"column-2\">1 to 2<\/td><td class=\"column-3\">Light<\/td><td class=\"column-4\">I'm so comfortable I could do this all day!<\/td><td class=\"column-5\">Strengthens your heart. Contributes to reducing body fat, cholesterol, and blood pressure. <\/td><td class=\"column-6\">50% to 60% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Zone 2 (Weight Control)<\/td><td class=\"column-2\">3 to 4<\/td><td class=\"column-3\">Moderate<\/td><td class=\"column-4\">I can feel that I am exercising, but I feel good and can easily carry on a conversation<\/td><td class=\"column-5\">Strengthens your heart and your mitochondria (the powerhouses of your cells). Contributes to reducing body fat, cholesterol, and blood pressure. 65% of calories burned in this zone are calories from fat.<\/td><td class=\"column-6\">60% to 70% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Zone 3 (Aerobic)<\/td><td class=\"column-2\">5 to 6<\/td><td class=\"column-3\">Intense, but not exhausting<\/td><td class=\"column-4\">I am a bit breathless now, and I don't want to talk<\/td><td class=\"column-5\">Great zone for weight loss, strengthening muscle, and general fitness. Burns 50% carbs and 50% fat.<\/td><td class=\"column-6\">70% to 80% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Zone 4 (Anaerobic)<\/td><td class=\"column-2\">6 to 8<\/td><td class=\"column-3\">Intense and exhausting<\/td><td class=\"column-4\">Breathing is labored, and talking is not an option unless in cases of emergency. Most people should only do this in short spurts, 2 to 3 days per week<\/td><td class=\"column-5\">Improves both endurance and fitness. Cannot be sustained for long enough to be significant for weight loss.<\/td><td class=\"column-6\">80% to 90% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Zone 5 (Maximum)<\/td><td class=\"column-2\">9 to 10<\/td><td class=\"column-3\">As Intense as is Physically Possible for You<\/td><td class=\"column-4\">In this zone, you can only focus on the activity, such as cycling or running as fast as possible. Talking is out of the question. Loud grunts might be possible (think power lifting competitions).<\/td><td class=\"column-5\">Can only be done in short bursts, around 1 to 2 minutes. It is used to improve athletic performance, but comes with a high risk for injury. Mainly used as a training tool only by competitive athletes.<\/td><td class=\"column-6\">90% to 100% of maximum heart rate<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-3 from cache --> And that\u2019s it! Really easy, right? But once you start doing this, you <strong>will have started doing interval training<\/strong>, and you are on your way to using your workouts to best advantage to really get fit (and lose weight too, if that is one of your goals).<\/p>\r\n<h2>Building Your Base for Serious Fitness Training<\/h2>\r\n<p>You are going to be putting in more effort in future. But for now, relax and enjoy these challenging-but-not-hard workouts. This is enough to start interval training! You are setting the basis for some serious fitness training. Repeat these workouts three times a week until they start to seem too easy. After that, you will be ready to progress to Phase 3 of the Beginner Cyclist Training Plan. You can <a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan\/\">read about that here<\/a>.<\/p>\r\n<h2>What are the Advantages of High Intensity Interval Training on Your Bike?<\/h2>\r\n<p>Most fitness professionals now agree that doing HIIT training between one and three times a week is the most efficient way to build fitness. This is based on a huge amount of scientific research. At the same time, a lot of previously held misconceptions have been destroyed. For example, I grew up with the myth of the magical &#8220;fat-burning zone.&#8221;<\/p>\r\n<h3>The Myth of the Fat-Burning Zone<\/h3>\r\n<p>An hour or more of comfortably paced riding, chatting to your friends, is many people&#8217;s idea of the best way to burn calories and fat. The idea is that the best way to burn fat is to just get into your \u201cfat-burning zone\u201d and just stay there for as long as possible. <strong>However,the \u201cfat-burning zone\u201d is one of the great myths of fitness training.<\/strong> It is true that any effort that boosts your calorie burn is going to lead to some fat burning. However, the crucial question is how long it will take you to achieve that calorie burn. The reality is that higher-intensity exercise simply will burn calories a lot faster.<\/p>\r\n<h3>Interval Training Burns More Calories Faster<\/h3>\r\n<p>Interval training is about <strong>cycling at a higher intensity<\/strong>. Most people cannot sustain high intensity for prolonged periods of time. So interval training gives you the ideal compromise. It enables you to incorporate short periods of high calorie burn into your workout. The overall effect is that you burn more calories in an hour than you would have done without intervals.<\/p>\r\n<p>As most of us are pressed for time, maximizing the value of that hour of working out is important. It also means that after your workout, your metabolism is even higher because of the intense exercise, so you burn more calories for up to 12 hours after you finish your workout.<\/p>\r\n\n<table id=\"tablepress-126\" class=\"tablepress tablepress-id-126\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\">\n<table id=\"tablepress-242\" class=\"tablepress tablepress-id-242\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Products that We Recommend for Comfortable and Effective Indoor Cycling<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_45444\" aria-describedby=\"caption-attachment-45444\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4itaVhe\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-45444\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Wahoo-Kickr-Bike-1.jpg?resize=150%2C126&#038;ssl=1\" alt=\"\" width=\"150\" height=\"126\" \/><\/a><figcaption id=\"caption-attachment-45444\" class=\"wp-caption-text\">The Wahoo KICKR Bike. A truly great indoor trainer will revolutionize your indoor biking, but it comes at a price. This one is around $3,800. <a href=\"https:\/\/amzn.to\/4itaVhe\" target=\"_blank\" rel=\"noopener\">Please click here for current price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_43080\" aria-describedby=\"caption-attachment-43080\" style=\"width: 250px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/40AGFJI\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-43080 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/wahoo-kickr-1.jpg?resize=250%2C193&#038;ssl=1\" alt=\"\" width=\"250\" height=\"193\" \/><\/a><figcaption id=\"caption-attachment-43080\" class=\"wp-caption-text\">Recommended Smart Trainer. Wahoo KICKR CORE Direct Drive Bike Resistance Trainer: around $500. <a href=\"https:\/\/amzn.to\/40AGFJI\" target=\"_blank\" rel=\"noopener\">Please click here for current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_45440\" aria-describedby=\"caption-attachment-45440\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/43iRzqV\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-45440 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Vornado-fan-for-indoor-sports.jpg?resize=150%2C138&#038;ssl=1\" alt=\"\" width=\"150\" height=\"138\" \/><\/a><figcaption id=\"caption-attachment-45440\" class=\"wp-caption-text\">Vornado fan for indoor sports. Some reviewers say it performs as well as the name brand fans, but for a third of the price - around $100. <a href=\"https:\/\/amzn.to\/43iRzqV\">Please click here to see best current price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_45446\" aria-describedby=\"caption-attachment-45446\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3F6Y99P\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-45446\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Wahoo-Kickr-Headwind-1.jpg?resize=150%2C164&#038;ssl=1\" alt=\"\" width=\"150\" height=\"164\" \/><\/a><figcaption id=\"caption-attachment-45446\" class=\"wp-caption-text\">The Wahoo KICKR Headwind fan will adjust its intensity based on your cycling, but it will cost you around $300. <a href=\"https:\/\/amzn.to\/3F6Y99P\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><figure id=\"attachment_44664\" aria-describedby=\"caption-attachment-44664\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3QLPaxy\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44664 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Electrolytes-table.jpg?resize=150%2C169&#038;ssl=1\" alt=\"\" width=\"150\" height=\"169\" \/><\/a><figcaption id=\"caption-attachment-44664\" class=\"wp-caption-text\">Key Nutrients Electrolytes packets. Sugar free and pleasant tasting. To help you stay hydrated on long indoor rides. <a href=\"https:\/\/amzn.to\/3QLPaxy\" target=\"_blank\" rel=\"noopener\">Please click here to see the best current price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44630\" aria-describedby=\"caption-attachment-44630\" style=\"width: 178px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4ebhm7A\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44630 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Przewalski-Mens-Bib-Shorts-table-2-1.jpg?resize=178%2C251&#038;ssl=1\" alt=\"\" width=\"178\" height=\"251\" \/><\/a><figcaption id=\"caption-attachment-44630\" class=\"wp-caption-text\">Przewalski Men\u2019s Bib Shorts, with padding. Very highly rated for comfort. Around $40. <a href=\"https:\/\/amzn.to\/4ebhm7A\" target=\"_blank\" rel=\"noopener\">Please click here to see current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><figure id=\"attachment_45448\" aria-describedby=\"caption-attachment-45448\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4h8qNon\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-45448\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/KOM-Rocker-Plate-1.jpg?resize=150%2C126&#038;ssl=1\" alt=\"\" width=\"150\" height=\"126\" \/><\/a><figcaption id=\"caption-attachment-45448\" class=\"wp-caption-text\">The KOM Rocker Plate will enable your trainer to move in response to your movements, making your ride more comfortable and more realistic. Around $500. <a href=\"https:\/\/amzn.to\/4h8qNon\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44620\" aria-describedby=\"caption-attachment-44620\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4e257Kp\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44620 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Bike-Fit-2nd-edition-Optimise-Your-Bike-Position-for-High-Performance-and-Injury-Avoidance-1.jpg?resize=200%2C242&#038;ssl=1\" alt=\"\" width=\"200\" height=\"242\" \/><\/a><figcaption id=\"caption-attachment-44620\" class=\"wp-caption-text\">Bike Fit 2nd edition: Get your bike fitted perfectly to avoid injuries such as Piriformis Syndrome. Around $30. <a href=\"https:\/\/amzn.to\/4e257Kp\" target=\"_blank\" rel=\"noopener\">Please click here to view the best current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-hover\">\n<\/tbody>\n<\/table>\n<!-- #tablepress-126 from cache -->\r\n<h3>Interval Training Helps You to Get Fit Faster<\/h3>\r\n<p>Intervals do a lot more good than simply burning more calories. When I did my personal trainer certification, I was struck by the fact that there are a lot of contradictory research findings on the benefits of various kinds of exercise. However, it does seem to be clear that interval training is a <strong>faster way to getting fit<\/strong>. No matter who won the race, <strong>the hare was getting fitter faster<\/strong>!<\/p>\r\n<p>It is also almost universally accepted that <strong>getting fitter requires variation<\/strong>. After the initial phase of adjusting to an hour of easy cycling, your body will adapt to that demand. It will then simply stop adapting, and stop getting any fitter. Intervals are an easy way to introduce variation, thus keeping your body \u201cguessing\u201d and adapting. They are also a way to put increasing demands on your body.<\/p>\r\n<h3>The Principle of Progressive Overload<\/h3>\r\n<p>It\u2019s exactly the same as the key principle of weight training, that is, <strong>Progressive Overload.<\/strong>\u00a0 If you put increasing strain on your muscles over time, they will grow to deal with the strain. In the same way, if you put increasing demands on your heart and lungs, they will get stronger to deal with the demand.<\/p>\r\n<h4>Milo of Croton &#8211; Progressive Overload in Action<\/h4>\r\n<p>One of the most inspiring classical stories I heard as a child was the story of Milo of Croton. Milo became famous for his strength, but he was not <strong>born<\/strong> with super hero strength. He was not the son of a god. He was simply a boy who decided to carry a calf around every day. He did it every day, while the calf did what calves do \u2013 it grew and got bigger.<\/p>\r\n<p>So every day, Milo was carrying more weight on his shoulders, until eventually, he was a teenage boy carrying a bull! Every day, his body adapted to the increasing demands he put on it. Every day he got stronger, until he was the strongest man in the world. Progressive overload is a very simple principle, but it is a scientific fact that is every bit as true today as it was in ancient Greece.<\/p>\r\n<p><strong>I<\/strong><strong>f you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands.<\/strong><\/p>\r\n<figure id=\"attachment_18060\" aria-describedby=\"caption-attachment-18060\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/never-give-up-story-video-georgia-simmerling\/\"><img decoding=\"async\" data-attachment-id=\"18060\" data-permalink=\"https:\/\/averagejoecyclist.com\/never-give-up-story-video-georgia-simmerling\/two-versions-of-georgia-simmerling\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=750%2C471&amp;ssl=1\" data-orig-size=\"750,471\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"two versions of georgia simmerling\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands.&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=300%2C188&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=750%2C471&amp;ssl=1\" class=\"wp-image-18060 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg\" alt=\"If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands. The photos above are of Georgia Simmerling \u2013 two-time Winter Olympian and five-time Ski Cross World Cup medalist \u2013 who has broken her neck and back, and also shattered her wrist \u2013 but she just keeps getting back on her bike. Read her inspiring story here\" width=\"750\" height=\"471\" \/><figcaption id=\"caption-attachment-18060\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"18060\" data-permalink=\"https:\/\/averagejoecyclist.com\/never-give-up-story-video-georgia-simmerling\/two-versions-of-georgia-simmerling\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=750%2C471&amp;ssl=1\" data-orig-size=\"750,471\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"two versions of georgia simmerling\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands.&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=300%2C188&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=750%2C471&amp;ssl=1\" class=\"wp-image-18060 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?resize=750%2C471&#038;ssl=1\" alt=\"If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands. The photos above are of Georgia Simmerling \u2013 two-time Winter Olympian and five-time Ski Cross World Cup medalist \u2013 who has broken her neck and back, and also shattered her wrist \u2013 but she just keeps getting back on her bike. Read her inspiring story here\" width=\"750\" height=\"471\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?resize=300%2C188&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?resize=250%2C157&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?resize=320%2C201&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands. The photos above are of Georgia Simmerling \u2013 two-time Winter Olympian and five-time Ski Cross World Cup medalist \u2013 who has broken her neck and back, and also shattered her wrist \u2013 but she just keeps getting back on her bike. <a href=\"https:\/\/averagejoecyclist.com\/never-give-up-story-video-georgia-simmerling\/\">Read her inspiring story here<\/a><\/figcaption><\/figure>\r\n<h3>Another Advantage of Interval Training: Beat Stress<\/h3>\r\n<p>There is overwhelming evidence that long-term, chronic stress (something that seems to be part and parcel of modern life) leads to weight gain. We all know about the <strong>fight or flight response<\/strong>. If you were in a forest being chased by a wolf, you would explode into action, either killing the wolf or running away really fast.<\/p>\r\n<p>This action would be fueled by a release of glucose, and of amino acids from your muscles. Your explosive actions would trigger the release of testosterone and HGH (human growth hormone). Both of these promote muscle repair and draw on fat stores.<\/p>\r\n<figure id=\"attachment_11585\" aria-describedby=\"caption-attachment-11585\" style=\"width: 164px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.amazon.com\/gp\/product\/B001W93YDS\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B001W93YDS&amp;linkCode=as2&amp;tag=avejoecyc0e-20&amp;linkId=JHQKY4QN5K3LVKQU\"><img decoding=\"async\" data-attachment-id=\"11585\" data-permalink=\"https:\/\/averagejoecyclist.com\/interval-training\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg?fit=164%2C452&amp;ssl=1\" data-orig-size=\"164,452\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"interval training\" data-image-description=\"&lt;p&gt;Interval training&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg?fit=108%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg?fit=164%2C452&amp;ssl=1\" class=\"wp-image-11585 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg\" alt=\"Regular cycling can help you to develop a slim, muscular body\" width=\"164\" height=\"452\" \/><figcaption id=\"caption-attachment-11585\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"11585\" data-permalink=\"https:\/\/averagejoecyclist.com\/interval-training\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg?fit=164%2C452&amp;ssl=1\" data-orig-size=\"164,452\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"interval training\" data-image-description=\"&lt;p&gt;Interval training&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg?fit=108%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg?fit=164%2C452&amp;ssl=1\" class=\"wp-image-11585 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg?resize=164%2C452&#038;ssl=1\" alt=\"Regular cycling can help you to develop a slim, muscular body\" width=\"164\" height=\"452\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg?w=164&amp;ssl=1 164w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/interval-training.jpg?resize=54%2C150&amp;ssl=1 54w\" sizes=\"(max-width: 164px) 100vw, 164px\" \/><\/noscript><\/a> Regular cycling can help you to develop a slim, muscular body<\/figcaption><\/figure>\r\n<p>So, assuming you survived, the fighting and the running would promote the sort of slim, muscular body that would keep you alive a bit longer. However, it seems our bodies don\u2019t distinguish well between <strong>sudden acute stress and long term stress<\/strong>. If you are chronically stressed by your job or your finances or your commute, your flight or flight response still kicks in, but less intensely, and it sticks around for longer. It makes your body release adrenaline, noradrenaline and cortisol. This gets you ready to fight or run.<\/p>\r\n<p>But if you just sit around in that meeting you were dreading, with all those hormones in your body, it does you no good at all. You have extra glucose and your muscles are releasing amino acids, but you are not doing anything with that fuel. Worse of all, you don\u2019t do anything intensely physical, so you don\u2019t get the restorative release of testosterone and HGH.<\/p>\r\n<h3>Interval Training Mimics Fighting or Fleeing<\/h3>\r\n<p>The advantage of interval training is that the intense bouts of exercise mimic that whole killing the wolf or running away thing, and have the same positive effects on your body.<\/p>\r\n<p style=\"text-align: center;\"><em><strong>So the best way to get fit, burn calories, build muscle and combat stress is to incorporate some interval training into your workouts.<\/strong><\/em><\/p>\r\n<h2 id=\"h-cross-training\">Cross Training One Day Per Week<\/h2>\r\n<!-- \/wp:post-content -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>As well as the three days per week of cycling, we recommend one day per week when you do about 40 minutes of cross training (optional). Which is just a way of saying that on one day of the week, ideally you should do some <strong>other<\/strong> kind of exercise. This helps with physical balance, and most importantly, it helps you not to get bored. The cross training could be something that targets your core muscles (very important in cycling) such as yoga or Pilates.<\/p>\r\n<h3>Strength Training as Cross Training<\/h3>\r\n<p>Maggie has written a great post &#8211; complete with videos &#8211; about a <a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>quick, simple but very effective 10-minute core training workout for cyclists here<\/strong><\/a>. And I have posted videos showing the top 7 best strength building exercises for cyclists <a href=\"https:\/\/averagejoecyclist.com\/7-strength-building-exercises-cyclists-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<\/p>\r\n<!-- \/wp:paragraph -->\r\n\r\n<!-- wp:image {\"align\":\"center\",\"id\":20189} -->\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_20189\" aria-describedby=\"caption-attachment-20189\" style=\"width: 751px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/7-strength-building-exercises-cyclists-2\/\"><img decoding=\"async\" data-attachment-id=\"20189\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=20189\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?fit=751%2C379&amp;ssl=1\" data-orig-size=\"751,379\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"7-top-strength-building-exercises-for-cyclists\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Click here for a video about the 7 top strength building exercises for cyclists&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?fit=300%2C151&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?fit=750%2C378&amp;ssl=1\" class=\"wp-image-20189 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg\" alt=\"Winter is a good time to take a break from cycling and do some different kinds of exercise. Click here for our video about the 7 top strength building exercises for cyclists\" width=\"751\" height=\"379\" \/><figcaption id=\"caption-attachment-20189\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"20189\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=20189\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?fit=751%2C379&amp;ssl=1\" data-orig-size=\"751,379\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"7-top-strength-building-exercises-for-cyclists\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Click here for a video about the 7 top strength building exercises for cyclists&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?fit=300%2C151&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?fit=750%2C378&amp;ssl=1\" class=\"wp-image-20189 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?resize=751%2C379&#038;ssl=1\" alt=\"Winter is a good time to take a break from cycling and do some different kinds of exercise. Click here for our video about the 7 top strength building exercises for cyclists\" width=\"751\" height=\"379\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?w=751&amp;ssl=1 751w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?resize=300%2C151&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?resize=750%2C379&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?resize=250%2C126&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/12\/7-top-strength-building-exercises-for-cyclists.jpg?resize=320%2C161&amp;ssl=1 320w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/noscript><\/a> <a href=\"https:\/\/averagejoecyclist.com\/7-strength-building-exercises-cyclists-2\/\">Click here for videos about the 7 top strength building exercises for cyclists<\/a><\/figcaption><\/figure>\r\n<\/figure>\r\n<figure class=\"aligncenter\">Workouts are great for building overall cycling muscle strength. There are books that have workouts specifically designed to build cycling strength, such as <a href=\"http:\/\/www.amazon.com\/gp\/product\/B00J9O1QCY\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B00J9O1QCY&amp;linkCode=as2&amp;tag=avejoecyc0e-20&amp;linkId=PZRI7BE54G3E5DIE\" target=\"_blank\" rel=\"noopener noreferrer\"><em><strong>Weight Training for Cyclists: A Total Body Program for Power and Endurance<\/strong><\/em><\/a>. Or it could just be something completely different that you happen to like, such as swimming.<\/figure>\r\n<script type=\"text\/javascript\">\r\namzn_assoc_tracking_id = \"bala-58-20\";\r\namzn_assoc_ad_mode = \"manual\";\r\namzn_assoc_ad_type = \"smart\";\r\namzn_assoc_marketplace = \"amazon\";\r\namzn_assoc_region = \"US\";\r\namzn_assoc_design = \"enhanced_links\";\r\namzn_assoc_asins = \"B00J9O1QCY\";\r\namzn_assoc_placement = \"adunit\";\r\namzn_assoc_linkid = \"e160c28834b4a4c5e77ba9f2a0342995\";\r\n<\/script><script src=\"\/\/z-na.amazon-adsystem.com\/widgets\/onejs?MarketPlace=US\"><\/script>\r\n<h3>Swimming as Cross Training<\/h3>\r\nSwimming is an excellent exercise to pair with cycling, as it tends to target the upper body, while cycling targets the lower body. Both activities also target the core, but with different emphases. If you choose this as your other sport, we highly recommend the Aftershokz XTrainerZ headphones. These allow safe cycling, due to leaving your ears totally open. They also provide excellent sound in the pool, which we find helps us not to get bored during long training swims.<\/div>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/aftershokz-xtrainerz-safe-headphones\/\">Aftershokz XTrainerZ Headphones &#8211; Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming<\/a><\/h3>\r\n<p><script type=\"text\/javascript\">\r\namzn_assoc_tracking_id = \"bl-58-20\";\r\namzn_assoc_ad_mode = \"manual\";\r\namzn_assoc_ad_type = \"smart\";\r\namzn_assoc_marketplace = \"amazon\";\r\namzn_assoc_region = \"US\";\r\namzn_assoc_design = \"enhanced_links\";\r\namzn_assoc_asins = \"B07PPC8SPR\";\r\namzn_assoc_placement = \"adunit\";\r\namzn_assoc_linkid = \"8852470cf93df10744b41e39b2b3e45b\";\r\n<\/script> <script src=\"\/\/z-na.amazon-adsystem.com\/widgets\/onejs?MarketPlace=US\"><\/script><\/p>\r\n<h2>Bottom Line<\/h2>\r\n<p>Following Phase 2 will definitely help you to take your fitness and cycling speed to a higher level. It will yield improvements for many months.<\/p>\r\n<p>However, at some point, you will feel you have done as much as you can with Level 2, and you need new challenges. When you get to that stage, check out <strong><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-3\/\">Level 3 of the Average Joe Cyclist Beginner Cyclist Training Plan<\/a><\/strong>, to learn how to kick it up a notch and make even more progress.<\/p>\r\n<div class=\"wp-block-image\">\r\n<h3 align=\"center\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/aftershokz-xtrainerz-safe-headphones\/\">Aftershokz XTrainerZ Headphones &#8211; Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming<\/a><\/h3>\r\n<\/div>\r\n<p style=\"text-align: center;\"><a href=\"http:\/\/www.amazon.com\/gp\/product\/B001W93YDS\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B001W93YDS&amp;linkCode=as2&amp;tag=avejoecyc0e-20&amp;linkId=JHQKY4QN5K3LVKQU\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"11577\" data-permalink=\"https:\/\/averagejoecyclist.com\/body-by-bike-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?fit=216%2C216&amp;ssl=1\" data-orig-size=\"216,216\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Interval training\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Interval training&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?fit=216%2C216&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?fit=216%2C216&amp;ssl=1\" class=\"aligncenter wp-image-11577 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg\" alt=\"Interval training\" width=\"216\" height=\"216\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"11577\" data-permalink=\"https:\/\/averagejoecyclist.com\/body-by-bike-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?fit=216%2C216&amp;ssl=1\" data-orig-size=\"216,216\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Interval training\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Interval training&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?fit=216%2C216&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?fit=216%2C216&amp;ssl=1\" class=\"aligncenter wp-image-11577 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?resize=216%2C216&#038;ssl=1\" alt=\"Interval training\" width=\"216\" height=\"216\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?w=216&amp;ssl=1 216w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/body-by-bike.jpg?resize=100%2C100&amp;ssl=1 100w\" sizes=\"(max-width: 216px) 100vw, 216px\" \/><\/noscript><\/a><strong>Enjoy your rides!<\/strong><\/p>\r\n<h2>Further Reading<\/h2>\r\n<h3>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/reasons-bike-interval-training\/\">7 Reasons to Do High Intensity Interval Training (HIIT) on Your Bike \u2013 and How To Do It<\/a><\/h3>\r\n<h3>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/garmin-enduro-smart-watch-cyclists\/\">Garmin Enduro Smartwatch<\/a><\/h3>\r\n<h3>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/strength-training-improves-speed-and-quality-of-life\/\">Science Shows that Strength Training Improves Your Cycling Speed and Your Long-Term Quality of Life<\/a><\/h3>\r\n<h3>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/hydration-for-cyclists\/\">5 Things You Need to Know about Hydration for Cyclists<\/a><\/h3>\r\n<h3>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\">Stop Doing Crunches! 10 Minute Core Workout for Cyclists<\/a><\/h3>\r\n\n<table id=\"tablepress-43\" class=\"tablepress tablepress-id-43 tbody-has-connected-cells\">\n<tbody>\n<tr class=\"row-1\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/strong><\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Check Out Our Most Popular Posts!<\/h3><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td colspan=\"3\" class=\"column-1\"><div id=\"metaslider-id-25127\" style=\"max-width: 750px; margin: 0 auto;\" class=\"ml-slider-3-99-0 metaslider metaslider-flex metaslider-25127 ml-slider ms-theme-default nav-hidden nav-hidden\" role=\"region\" aria-label=\"Top posts AJC\" data-width=\"750\">\n    <div id=\"metaslider_container_25127\">\n        <div id=\"metaslider_25127\">\n            <ul class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-42801 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:36:22\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/3-views-of-Garmin-Edge-540-vs-840-3-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42801 msDefaultImage\" title=\"3 views of Garmin Edge 540 vs 840 (3)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>The New Garmin Edge 840 vs. 540: What's the Difference, and Which is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45253 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 21:00:38\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Garmin-Edge-1040-vs-1050-on-handlebars-copy.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 1050 vs 1040 on handlebars\" class=\"slider-25127 slide-45253 msDefaultImage\" title=\"Garmin Edge 1040 vs 1050 on handlebars copy\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1050 vs 1040 - What's the Difference, and Which One is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43285 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-25 14:17:30\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/PH-man-road-bike-forest-road.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"When you&#039;re enjoying a fast bike ride in a beautiful setting, having an easy-to-use bike computer really does enhance the experience, Garmin Edge 540 vs 840 vs 540\" class=\"slider-25127 slide-43285 msDefaultImage\" title=\"PH man road bike forest road\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 840 vs 1040 - Complete Comparison with Chart Showing Differences and Similarities<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42800 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:32:40\"><a href=\"https:\/\/averagejoecyclist.com\/shokz-openrun-pro-vs-shokz-openrun\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/10\/Post-header-Joe-and-Maggie-wearing-Shokz-OpenRun-Mini-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"review of Shokz OpenRun Mini headphones\" class=\"slider-25127 slide-42800 msDefaultImage\" title=\"Post header Joe and Maggie wearing Shokz OpenRun Mini headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Shokz OpenRun vs. OpenRun Pro Bluetooth Bone Conduction Headphones: What's the Difference?<\/div><\/div><\/div><\/li>\n            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href=\"https:\/\/averagejoecyclist.com\/can-average-cyclists-do-zwift-workouts\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Joe-on-Zwift-bike-12-oct-2023-with-105-proof-copy-1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"I fell in love with Zwifting instantly. In seemingly no time, I had completed my first 100 miles, and was totally hooked\" class=\"slider-25127 slide-43107 msDefaultImage\" title=\"Joe on Zwift bike 12 oct 2023 with 105 proof copy (1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Average Cyclists Do Zwift Workouts?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42685 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:58:32\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-840-vs-830\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/Garmin-Edge-830-840-and-830-solar-post-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42685 msDefaultImage\" title=\"Garmin Edge 830 840 and 830 solar post header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 840 vs. 830: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42798 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:28:50\"><a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/08\/Erectile-Dysfunction-01-smaller-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The root of the problem is that when you cycle, you spend a lot of time with all your body weight bearing down on a small but sensitive part of your anatomy\" class=\"slider-25127 slide-42798 msDefaultImage\" title=\"Erectile Dysfunction 01 smaller\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42684 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:56:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-530\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/540-Bike-computer-near-sea.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 540 vs 530 - What&#039;s the difference?\" class=\"slider-25127 slide-42684 msDefaultImage\" title=\"540 Bike computer near sea\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 530 - What's the difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42794 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:23:28\"><a href=\"https:\/\/averagejoecyclist.com\/review-of-the-mojawa-run-plus-bone-conduction-headphones\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/Post-header-Joe-floating-in-pool-with-Mojawa-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"What better way to relax your body after a bike ride than getting into the water!\" class=\"slider-25127 slide-42794 msDefaultImage\" title=\"Post header Joe floating in pool with Mojawa headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Review of the Mojawa Dual Function Headphones: Bluetooth Open Ear for Cycling, and MP3 for Swimming<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-41082 ms-image \" aria-roledescription=\"slide\" data-date=\"2022-12-01 11:35:16\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1030-plus-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/11\/Post-header-1040-vs-1030-Plus1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"They look the same - but there are quite a lot of differences!. Garmin edge 1030 plus vs 1040 bike computers\" class=\"slider-25127 slide-41082 msDefaultImage\" title=\"Post header 1040 vs 1030 Plus(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1040 vs 1030 Plus: What\u2019s the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-35727 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-09-13 16:39:34\"><a href=\"https:\/\/averagejoecyclist.com\/best-garmin-edge-bike-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/09\/slide-all-garmin-edge-bike-computers-compared1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"All Garmin Edge Bike Computers Compared\" class=\"slider-25127 slide-35727 msDefaultImage\" title=\"slide all garmin edge bike computers compared(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>ALL GARMIN EDGE BIKE COMPUTERS COMPARED. 130 Plus vs Explore 2 vs 530 vs 830 vs 1030 Plus vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33696 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:45:41\"><a href=\"https:\/\/averagejoecyclist.com\/best-cheap-bike-computers-under-100\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/7-cheap-bike-computers-on-a-handlebar-header1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-33696 msDefaultImage\" title=\"7 cheap bike computers on a handlebar header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Cheap Bike Computers under $75 \u2013 Includes Budget Wireless Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37594 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-15 18:45:51\"><a href=\"https:\/\/averagejoecyclist.com\/7-of-the-best-budget-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/7-budget-bike-computers-post-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-37594 msDefaultImage\" title=\"7 budget bike computers post header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Budget Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37535 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-09 17:46:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-dog-bike-baskets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/Dog-bike-basket-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best dog bike baskets\" class=\"slider-25127 slide-37535 msDefaultImage\" title=\"Dog bike basket header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Carriers to Take Your Dog on Bike Rides<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-34577 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-07-27 15:05:43\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030-plus\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/07\/530-vs-830-vs-1030-plus-header-min.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"This graphic shows you the relative sizes of the 530 (left), 1030 Plus (center), and 830 (right)\" class=\"slider-25127 slide-34577 msDefaultImage\" title=\"530 vs 830 vs 1030 plus header-min\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 Plus vs 1040 Bike Computers: In-Depth Comparison with Reviews and Videos<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33276 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-23 15:42:22\"><a href=\"https:\/\/averagejoecyclist.com\/best-road-bike-saddles-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/Best-road-bike-saddles-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Best road bike saddles\" class=\"slider-25127 slide-33276 msDefaultImage\" title=\"Best road bike saddles header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32893 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-08 08:05:11\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/7-best-bike-computers-header-41.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-32893 msDefaultImage\" title=\"7 best bike computers header 4(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32445 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-03-09 12:27:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-waterproof-cycling-jackets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/11\/9-of-the-best-waterproof-cycling-jackets-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don&#039;t overheat your core\" class=\"slider-25127 slide-32445 msDefaultImage\" title=\"9 of the best waterproof cycling jackets header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Cycling Jackets for Men and Women<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-30917 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-07-25 16:27:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/07\/Garmin-Edge-530-vs-830-vs-1030-header-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The Garmin Edge 830 on Maggie&#039;s bike\" class=\"slider-25127 slide-30917 msDefaultImage\" title=\"Garmin Edge 530 vs 830 vs 1030 header 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-31341 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-08-26 22:13:15\"><a href=\"https:\/\/averagejoecyclist.com\/great-bikes-amazon\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/woman-bike-and-dog-at-sunset-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Get a new bike, and then get outside and have fun!\" class=\"slider-25127 slide-31341 msDefaultImage\" title=\"woman bike and dog at sunset 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25151 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-12 16:10:32\"><a href=\"https:\/\/averagejoecyclist.com\/compare-best-waterproof-bike-panniers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Bridgestone-MB2-classic-mountain-bike-on-trestle-bridge-on-Lochside-Bridge-700x300.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25151 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Bike Panniers Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25163 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-13 19:30:07\"><a href=\"https:\/\/averagejoecyclist.com\/best-baby-and-child-bike-seats\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/man-cycling-from-Tsawwassen-with-child-1-750-closer-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25163 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Child Bike Seats Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33689 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:25:47\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/Bike-lock-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best bike locks\" class=\"slider-25127 slide-33689 msDefaultImage\" title=\"Bike lock header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike locks Compared. Find the Best Bike Lock For You!<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42799 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:30:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-headphones-safe-cycling-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/Post-header-Joe-and-Maggie-safest-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42799 msDefaultImage\" title=\"Post header Joe and Maggie safest headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Best Safe Headphones for Cyclists Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45252 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 20:57:16\"><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Piriformis-muscle-seen-from-behind-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Piriformis muscle seen from the front header\" class=\"slider-25127 slide-45252 msDefaultImage\" title=\"Piriformis muscle seen from the front header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Piriformis Syndrome in Cyclists - How to Prevent and Cure It<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45526 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-03-08 16:15:36\"><a href=\"https:\/\/averagejoecyclist.com\/are-garmin-edge-bike-computers-worth-it\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/03\/keen-cyclists.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"If you are you a really keen and serious cyclist, aspiring to train hard and become fitter and faster, then it is possible that a Garmin Edge bike computer would be a good choice for you\" class=\"slider-25127 slide-45526 msDefaultImage\" title=\"keen cyclists\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Are Garmin Edge Bike Computers Worth It?<\/div><\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Did you enjoy this post or find it helpful? If so, please support our blog!<\/h3><br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43266 alignleft\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Table-Picture-Joe-on-bike-in-desert-with-Adidas-bike-shirt-Nov-2023.jpg?resize=170%2C160&#038;ssl=1\" alt=\"\" width=\"170\" height=\"160\" \/><br \/>\nWe write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. <a href=\"http:\/\/amzn.to\/2hqcg9Q\">We are proudly affiliated with Amazon,<\/a> which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the <strong>only way<\/strong> we earn any income. Plus, it costs you nothing at all - a real win\/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. Except that it is Amazon who tosses the coins, not you!<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the USA:<\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/www.amazon.ca\/b?_encoding=UTF8&amp;camp=15121&amp;creative=330641&amp;linkCode=ur2&amp;node=2406106011&amp;site-redirect=&amp;tag=avejoecyc-20\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in Canada:<\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/www.amazon.co.uk\/b?_encoding=UTF8&amp;camp=1634&amp;creative=6738&amp;linkCode=ur2&amp;node=324144011&amp;site-redirect=&amp;tag=avejoecyc-21\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the UK:<\/a><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-43 from cache -->\r\n\n<table id=\"tablepress-23\" class=\"tablepress tablepress-id-23\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><center><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\">Critical Content: How to Get Bike Fit: Complete Bike Training Plan<\/a><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><center><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?resize=301%2C201&#038;ssl=1\" alt=\"stationary-bikes-s\" width=\"301\" height=\"201\" class=\"aligncenter size-full wp-image-17093\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?w=301&amp;ssl=1 301w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?resize=150%2C100&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?resize=250%2C167&amp;ssl=1 250w\" sizes=\"(max-width: 301px) 100vw, 301px\" \/><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-23 from cache -->\r\n\n<table id=\"tablepress-34\" class=\"tablepress tablepress-id-34\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Our Best Posts about Getting Fitter with Cycling<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_18201\" aria-describedby=\"caption-attachment-18201\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-18201 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=280%2C150&#038;ssl=1\" alt=\"Complete Bike Fit Training Plan\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18201\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\" target=\"_blank\" rel=\"noopener noreferrer\">Complete Bike Fit Training Plan<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><p style=\"text-align: center;\"><a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-38192\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?resize=280%2C174&#038;ssl=1\" alt=\"\" width=\"280\" height=\"174\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?resize=250%2C155&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><br \/>\n<a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\" target=\"_blank\" rel=\"noopener\"><strong>Complete Guide to Stretching for Cyclists<\/strong><\/a><\/p><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_18194\" aria-describedby=\"caption-attachment-18194\" style=\"width: 281px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18194\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?resize=281%2C150&#038;ssl=1\" alt=\"Average Joe Cyclist's Beginner Cyclist Training Plan Part 1\" width=\"281\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?w=281&amp;ssl=1 281w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?resize=250%2C133&amp;ssl=1 250w\" sizes=\"(max-width: 281px) 100vw, 281px\" \/><\/a><figcaption id=\"caption-attachment-18194\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">Average Joe Cyclist's Beginner Cyclist Training Plan Part 1<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_18195\" aria-describedby=\"caption-attachment-18195\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-2-interval-training\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18195\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?resize=280%2C150&#038;ssl=1\" alt=\"Average Joe Cyclist's Beginner Cyclist Training Plan Part 2\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18195\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-2-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">Average Joe Cyclist's Beginner Cyclist Training Plan Part 2<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_27377\" aria-describedby=\"caption-attachment-27377\" style=\"width: 214px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-27377\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?resize=214%2C150&#038;ssl=1\" alt=\"Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging\" width=\"214\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?w=214&amp;ssl=1 214w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?resize=150%2C105&amp;ssl=1 150w\" sizes=\"(max-width: 214px) 100vw, 214px\" \/><\/a><figcaption id=\"caption-attachment-27377\" class=\"wp-caption-text\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\">Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_18200\" aria-describedby=\"caption-attachment-18200\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18200\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=280%2C150&#038;ssl=1\" alt=\" How to get fitter and healthier in just 30 minutes a week\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18200\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to get fit in just 30 minutes a week<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_19852\" aria-describedby=\"caption-attachment-19852\" style=\"width: 217px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/ow.ly\/RYD0305FdXi\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-19852\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/lateral-lunge-table1.jpg?resize=217%2C150&#038;ssl=1\" alt=\"5 Best Core Exercises for Cyclists\" width=\"217\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/lateral-lunge-table1.jpg?w=217&amp;ssl=1 217w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/lateral-lunge-table1.jpg?resize=150%2C104&amp;ssl=1 150w\" sizes=\"(max-width: 217px) 100vw, 217px\" \/><\/a><figcaption id=\"caption-attachment-19852\" class=\"wp-caption-text\"><strong><a href=\"http:\/\/ow.ly\/RYD0305FdXi\" target=\"_blank\" rel=\"noopener noreferrer\">5 Best Core Exercises for Cyclists<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_19576\" aria-describedby=\"caption-attachment-19576\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/how-to-use-perceived-rate-of-exertion-to-get-fit\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-19576 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=280%2C151&#038;ssl=1\" alt=\"How to Use Perceived Rate of Exertion to Get Fit\" width=\"280\" height=\"151\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=150%2C81&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=250%2C135&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-19576\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/how-to-use-perceived-rate-of-exertion-to-get-fit\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Use Perceived Rate of Exertion to Get Fit<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_20503\" aria-describedby=\"caption-attachment-20503\" style=\"width: 214px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/why-stretching-is-important-for-cyclists\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-20503 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Maggie-stretching-table1.jpg?resize=214%2C150&#038;ssl=1\" alt=\"Maggie stretching table\" width=\"214\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Maggie-stretching-table1.jpg?w=214&amp;ssl=1 214w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Maggie-stretching-table1.jpg?resize=150%2C105&amp;ssl=1 150w\" sizes=\"(max-width: 214px) 100vw, 214px\" \/><\/a><figcaption id=\"caption-attachment-20503\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/why-stretching-is-important-for-cyclists\/\">Muscle Stretching: The Cyclist\u2019s Secret Skill \u2013 Why Stretching is Important for Cyclists<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_23005\" aria-describedby=\"caption-attachment-23005\" style=\"width: 151px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/guide-for-fat-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-23005\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?resize=151%2C150&#038;ssl=1\" alt=\"A Guide for Fat Cyclists\" width=\"151\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?w=151&amp;ssl=1 151w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?resize=150%2C149&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?resize=100%2C100&amp;ssl=1 100w\" sizes=\"(max-width: 151px) 100vw, 151px\" \/><\/a><figcaption id=\"caption-attachment-23005\" class=\"wp-caption-text\"><a href=\"https:\/\/averagejoecyclist.com\/guide-for-fat-cyclists\/\"><strong>A Guide for Fat Cyclists<\/strong><\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-34 from cache -->\r\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 2705px; left: 20px;\">Save<\/span> <span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 2705px; left: 20px;\">Save<\/span> <span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 4467px; left: 231px;\">Save<\/span> <span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 2734px; left: 20px;\">Save<\/span> <span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 5916px; left: 273px;\">Save<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Phase 2 of our Beginner Cyclist Training Plan builds on the gains you made in Phase 1, allowing you to quickly improve your fitness and speed. In Phase 1 of the Beginner Cyclist Training Plan you built up the ability to cycle for one hour continuously at an easy pace. In Phase 2 you will start to include high intensity interval training (HIIT) in your workouts. This will cause increased calorie burn, fight stress, and help you to get fit faster. Recent research also shows that high intensity interval training is the most effective exercise to fight aging.<\/p>\n","protected":false},"author":1,"featured_media":18139,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[2399],"tags":[1019,508,821],"class_list":{"0":"post-39428","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-training-plans","8":"tag-beginner-cyclist-training-plan","9":"tag-cyclist-training-plan","10":"tag-interval-training","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Average Joe Cyclist\u2019s Beginner Cyclist Training Plan: Phase 2 - Interval Training &#8226; 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