What Does a Cycling Program Look Like?
If you have not been active, especially with cycling, start out with no resistance during the warm-up period, and keep the resistance very low for several weeks (see table 3.8). This strategy helps to reduce soreness in your thighs. If you are outdoors, keep to relatively flat areas for the first few weeks. Start with a low intensity, based on your lack of previous activity. Your cool-down can also be done with no resistance and a slower pedaling rate. Sitting may not be comfortable at first, so start with two to three shorter exercise periods per day (although the example shows a 15-minute session) until you adjust to the seat. Proper position on a cycle If you have been cycling already, you can begin at a slightly higher intensity, but start and end your warm-up with no resistance. Because the cycling motion is very different from that of walking, your muscles work differently; if you have been active but not with cycling, you must go through an adjustment period. Finally, if you are
