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      • Garmin Edge 130 Plus vs Garmin Edge Explore vs Garmin Edge 530 vs Garmin Edge 830 vs Garmin Edge 1030 Plus
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  • Bike Computers
    • Garmin Edge Bike Computers
      • Garmin Edge Bike Computers Compared
        • Garmin Edge 130 Plus vs Garmin Edge Explore vs Garmin Edge 530 vs Garmin Edge 830 vs Garmin Edge 1030 Plus
        • Garmin Edge 530 vs 830 vs 1030 Plus Bike Computers: In-Depth Comparison, Reviews and Videos
        • Garmin Edge 1030 Plus vs Garmin Edge 1030. What’s NEW About the Garmin Edge 1030 Plus?
        • Garmin Edge 530 vs 830 vs 1030 GPS Bike Computers: Full Review and Comparison of GPS Bike Computers with Navigation
        • Garmin Edge 1030 Plus vs. 130 Plus Bike Computers: Premium vs. Cheap
      • Garmin Edge vs. Wahoo Bike Computers
        • Garmin Edge 530 vs Wahoo ELEMNT Bolt
        • Wahoo ELEMNT Bolt vs Garmin Edge 130 Plus Bike Computers: In-Depth Comparison, with Videos
        • Garmin Edge 520 Plus vs Wahoo ELEMNT
        • Garmin Edge 520 vs. Wahoo ELEMNT
    • 7 of the Best Budget Bike Computers
    • Quick Links to our Best Posts about Bike Computers
    • Best Cheap Bike Computers Under $65, 2020 – Includes Budget Wireless Computers
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    • 7 of the Best Bike Computers, 2020 – from Budget to Premium
  • Health Benefits
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      • Video: 3 Exercises for Cycling Knee Pain
      • 5 Great Strength and Conditioning Exercises for Cyclists
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    • Cycling and Strength
      • How Cycling Can Help You to Stay Strong as You Age
        • How Strength Training Can Boost Your Cycling Speed and Quality of Life
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      • How I Became a Bike Commuter and Shed Stress Immediately
      • One in Three Cyclists Experience Reduced Stress Levels
    • Cycling and Aging
      • Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging
      • Study Shows that Cycling Really Does Fight Aging
      • How Cycling Can Help You to Stay Strong as You Age
        • How Strength Training Can Boost Your Cycling Speed and Quality of Life
        • 5 Great Strength and Conditioning Exercises for Cyclists
        • Top 7 Strength Building Exercises for Cyclists
        • What Is the Function of Myelin in the Body?
    • Kids biking
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A Blog for Average People who LOVE to ride bikes!

Average Joe Cyclist

A Blog for Average People who LOVE to ride bikes!

  • Cycling Training Plans
    • Our Most Successful Cycling Training Plans
      • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1
      • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training
      • How to Get Bike Fit: Complete Bike Training Plan
      • Average Joe Cyclist’s Beginner’s Bike Training Plan
      • Top 7 Strength Building Exercises for Cyclists
    • Average Joe Cyclist’s Beginner’s Bike Training Plan
      • Top 10 Tips on How to Avoid a Sore Butt from Cycling
    • How to Get Bike Fit: Complete Bike Training Plan
    • Workouts and Stretching for Cyclists
      • How to Prevent Cycling Knee and Hip Pain – Complete Guide to Stretching for Cyclists
      • Updated Video: 3 Hip Stretches to Cure Cycling Hip Pain
      • Stop Doing Crunches! 10 Minute Core Workout for Cyclists
      • 5 Best Core Exercises for Cyclists
      • Muscle Stretching: The Cyclist’s Secret Skill – Why Stretching is Important for Cyclists
      • The 10 Best Stretches for Cyclists
    • How to Protect Your Testosterone Levels from Over-Training
    • 7 Reasons to do High Intensity Training (HIT) on Your Bike – And How to Add Interval Training to Your Cycling
      • Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging
      • Research shows Amazing Benefits of Sprint Intervals in Cycling
    • 7 Top Tips to Help You Keep Mountain Biking after Age 40
      • How Cycling Can Help You to Stay Strong as You Age
  • Indoor Cycling Training
    • 7 of the Best Budget Indoor Bike Trainers, 2021
    • 5 of the Best Smart Indoor Trainers for Effective Indoor Training
    • How to Set Up a Zwift Indoor Training System on Any Budget
    • What is a Smart Turbo Indoor Trainer?
  • Cycling with Dogs
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  • Lose Weight!
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      • How Cycling to Lose Weight Saved Phil’s Life – Heartwarming Video
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    • Cycling Nutrition
      • Best Matcha Tea for Cyclists: My Matcha Life
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      • How Protein Helps your Post Bike Ride Recovery
      • 5 Best Protein Supplements for Exercise Recovery and Health
    • Cycling Training Plans
      • How to Set Up a Zwift Indoor Training System on Any Budget
      • Average Joe Cyclist’s Beginner’s Bike Training Plan
      • Our Most Successful Cycling Training Plans
      • How to Get Bike Fit: Complete Bike Training Plan
      • 7 Reasons to do High Intensity Training (HIT) on Your Bike – And How to Add Interval Training to Your Cycling
    • Cycling and Health
  • Tips & How-Tos
    • How to Prevent & Cure Cycling Knee Pain
      • How to Cure Cycling Knee Pain with a Miraculous, Cheap Cure
      • How to Prevent Cycling Knee and Hip Pain – Complete Guide to Stretching for Cyclists
      • Video: 3 Exercises for Cycling Knee Pain
      • 7 Ways to Prevent Cycling Knee Pain
      • 5 Doctor’s Tips to Start Cycling Again after Knee Replacement Surgery
    • Bike maintenance
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    • How to Set Up a Zwift Indoor Training System on Any Budget
    • How to Get Your Bike Ready for Safe Winter Cycling
    • How to Pick the Right Size Bike – Complete Bike Frame Size Guide
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      • 7 of the Best Waterproof Bike Panniers, 2020 – for Better Bike Commuting and Touring
      • Top 10 Tips on How to Avoid a Sore Butt from Cycling
      • How Women Cyclists Can Prevent Saddle Soreness and Associated Issues
        • How to Choose the Right Bike Saddle
      • 9 of the Best Road Bike Saddles, 2021
      • The 7 Biggest Mistakes People Make When They Try to Start Bike Commuting
      • Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?
      • Best Commuter/Bike Touring Panniers: Two Wheel Gear Classic 2.0 Garment Pannier Review
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      • Our Top Tips to Keep You Warm and Dry for Fall and Winter Cycling
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    • Benefits of Being a Bike Commuter
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      • What Is the Function of Myelin in the Body?
      • Research shows that cycling makes your brain grow!
      • 5 Ways that Cycling Boosts Your Brain Function
    • Bike Maintenance
      • How to Get Your Bike Ready for Safe Winter Cycling
      • How To Clean Your Bike Chain the Easy Way
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    • Cycling Infrastructure
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      • 3 Reasons Why We Need Separated Bike Lanes
      • Research reveals a surprising benefit of separated bike lanes
      • Montreal Cycling, Part 3: Separated Bike Lanes – What Other Cities can Learn from Montreal
      • Cycling and the Post-Covid Transformation
    • Safety for Cyclists
      • How to Use Bike Reflectors to Be More Visible
      • 7 of the Best Bike Lights for Night Riding and Commuting, 2021
You are here: Home / Archives for Cycling Training Plans

5 Benefits of Cross Training for Cyclists

March 19, 2021 by Average Joe Cyclist Leave a Comment

Cross training offers many benefits for cyclists, and this post focuses on five of those benefits, which include improving your strength and mobility
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Cross training offers many benefits for cyclists, and this post focuses on five of those benefits. Did you know that one of the best ways to become a better cyclist actually involves getting off the bike? In fact, we’re talking specifically about cross training. Cross training has long been praised for its positive effects on cyclists and many other endurance athletes.

How to Create a Resistance Band Workout for Cyclists

February 21, 2021 by Average Joe Cyclist Leave a Comment

Plank Modification with Resistance Band
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Try this great Resistance Band Workout for Cyclists. Right now is a great time to find effective ways to improve your cycling by working out at home. Strength training for your cycling will increase your mobility, flexibility, and power on your bike. In this post we share some excellent exercises that you can do at home. All you need are some resistance bands (for some of these exercises) and some suitable footwear.

Quick Links to Our Best Bike Training Plans

October 4, 2020 by Average Joe Cyclist Leave a Comment

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This post will help you to quickly find the best bike training plan for your needs. Over the years we have published so many posts, it is hard to remember all of them! However, we can see which are our most popular posts. So in this post, for your convenience, we highlight just the most popular and successful cycling training plans.

3 Ways to Use an Electric Bike to Get Fit

March 12, 2020 by Average Joe Cyclist

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Did you know that you can use an electric bike to get fit? This post describes 3 different ways that you can use an ebike to get fit and healthy. Turns out, an ebike provides excellent ways for you to get fit.

New Video: 3 Hip Stretches to Cure Cycling Hip Pain

August 2, 2019 by Average Joe Cyclist

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A very common complaint from cyclists is cycling hip pain. This post has a video showing three simple hip stretches that almost miraculously cured my own debilitating and very painful cycling hip pain.

7 Reasons to do High Intensity Training (HIT) on Your Bike – And How to Add Interval Training to Your Cycling

January 15, 2019 by Average Joe Cyclist

7 Reasons to do Interval Training on Your Bike
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Riding a bike is a great way to get fit. Just getting on a bike and riding it somewhere will give you exercise, and exercise is always good. So, if you want to get fitter and healthier, and fight aging, riding a bike will help. However, like everything, you can work hard, or you can work smart. And it turns out that interval training on a bike is the smart way to get fitter faster, burn more calories, fight stress and aging, and control blood sugar levels. Read our post to learn more about the exciting benefits of interval training on your bike. It includes the top 7 reasons to do interval training on your bike!

Our Most Successful Cycling Training Plans

December 31, 2018 by Average Joe Cyclist

Our Most Popular Cycling Fitness Plans
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This post will help you to pick the perfect cycling training plan, as it includes links to our most popular and successful bike training plans. Whether you are a complete beginner, an intermediate cyclist, or even quite advanced, we have a plan for you!

The 10 Best Stretches for Cyclists

September 5, 2018 by Guest Author

10 best stretches for cyclists
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Many cyclists suffer from lack of flexibility and poor posture, and many of us suffer injuries. Stretching is the best way to combat these problems. This post explains the 10 best stretches for cyclists, and shows how they target the key parts of a cyclist’s body. Start with 10 minutes a day, 4-5 times a week and you will very quickly start seeing and feeling improvements. As a bonus, you will also be able to cycle more efficiently!

Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging

December 26, 2017 by Average Joe Cyclist

Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging. stationary bikes - get fit fast
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Yet another study has shown the extraordinary benefits of interval training (also known as HIIT) to fight aging. Specifically, it showed the most impressive anti-aging results in older people who did high intensity interval training on stationary bikes. Aging is inevitable, but you can start using interval training on a stationary bike today to fight aging!

Updated Video: 3 Hip Stretches to Cure Cycling Hip Pain

September 19, 2017 by Average Joe Cyclist

Saqib demonstrates 3 stretches to cure cycling hip pain
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A very common complaint from cyclists is cycling hip pain. This post has a video showing three simple hip stretches that almost miraculously cured my own debilitating and very painful cycling hip pain.

5 Great Strength and Conditioning Exercises for Cyclists

August 2, 2017 by Average Joe Cyclist

5 Great Strength And Conditioning Exercises For Cyclists
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Here are 5 Great Strength and Conditioning Exercises for Cyclists, all demonstrated with videos. Doing these 5 exercises at least twice a week will make you a stronger, more powerful and efficient cyclist!

How to Protect Your Testosterone Levels from Over-Training

February 18, 2017 by Average Joe Cyclist

This post describes 3 warning signs of over-training that you should look out for. It also includes 4 tips to prevent over-training and boost testosterone levels. Testosterone is critical for recovery
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Over-training can lower testosterone levels. Lower testosterone levels decrease your body’s ability to repair and recover, so your fitness improvements may slow down or even stop. This post describes the warning signs of over-training that you should look out for. It also includes 4 tips to prevent over-training and boost testosterone levels.

Muscle Stretching: The Cyclist’s Secret Skill – Why Stretching is Important for Cyclists

January 29, 2017 by Average Joe Cyclist

Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr
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In this post, Guest Author Jamie Singer explains the science behind why stretching is important for cyclists. Learn how stretching can help you to reduce pain and cycle much more efficiently.

Top 7 Strength Building Exercises for Cyclists

December 30, 2016 by Average Joe Cyclist

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
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Here’s a video featuring the top 7 strength building exercises for cyclists. These exercises can all be done in the comfort of your own home. Get strong in the winter so you can enjoy a great summer on your bike! The exercises require minimal equipment, with most of them requiring only a yoga mat. Just three of these ten-minute workouts per week will help you to improve your cycling efficiency and power.

Average Joe Cyclist’s Beginner’s Bike Training Plan

December 28, 2016 by Average Joe Cyclist

The off road West Dyke Trail is completely safe for the whole family
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A Beginner’s Bike Training Plan that is suitable for new cyclists, based on principles of rest, moderation, consistency – and eventually, interval training. Following this beginner’s bike training plan will enable you to dramatically increase your fitness, strength, and cardiovascular health. It can also help you to lose weight. Post includes advice for heavier people starting out on a bike training plan.

5 Best Core Exercises for Cyclists

October 29, 2016 by Maggie

Plank exercise - core workout
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Videos of the 5 best core exercises that will strengthen all of your core muscles, helping to make you a faster and stronger cyclist, and helping you to accelerate and climb hills. And you can get them done in 10 minutes! Post includes videos of core exercises to help you do them right.

How to Use Perceived Rate of Exertion to Get Fit

October 9, 2016 by Average Joe Cyclist

Try to make your training bike rides as much fun as possible. This will help you to stick to your training plan
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If you’re planning to get fit, or maybe even want to train to do a charity bike ride, consider how you are going to monitor the intensity of your workouts. The Rate of Perceived Exertion (RPE) is the easiest way to measure exercise intensity – and it’s free! This post shows you how to use perceived rate of exertion to get fit.

Yes we can! Inspiration and advice to get cycling fit and do a gran fondo

September 1, 2016 by Average Joe Cyclist

You don't have to clip into your pedals if that makes you uncomfortable - or makes you fall over! best ways to prevent cycling knee pain
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A year ago, I accepted that I will never actually do an epic charity bike ride such as the Ride to Conquer Cancer. But recently, all that has changed, and I have now resolved that I will do next year’s BC Ride to Conquer Cancer. Here’s how I came to be inspired to do this. I hope this post will inspire you too. Also includes links to useful training advice and other inspirational cycling posts.

Never give up! Story and Video of Georgia Simmerling – #GoGeorgiaGo

July 11, 2016 by Average Joe Cyclist

Georgia Simmerling zooming through the city on her Look bike - note the Two Wheel Gear pannier!
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George A. Custer said it best: “It’s not how many times you get knocked down that count, it’s how many times you get back up.” Georgia Simmerling – two-time Winter Olympian and five-time Ski Cross World Cup medalist – epitomizes this winning spirit and inspires us all to get back up and keep going (and cycling)!

Research shows Amazing Benefits of Sprint Intervals in Cycling

April 30, 2016 by Average Joe Cyclist

Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging. stationary bikes - get fit fast
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Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits. This means it is possible to get fit in much less time than was previously thought. It is possible to get just as fit in 30 minutes a week as in two and a half hours per week. This breaks down to three 10-minute workouts, as compared to three 50-minute workouts. No, it’s not another crazy get fit fad, and you don’t have to buy anything – it’s simply more proof of the enormous benefits of sprint interval training (i.e. exercise sessions that include very short bursts of very intense effort).

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Welcome to Average Joe Cyclist!

Average Joe CyclistWelcome to our blog! I’m Joe Goodwill, an average cyclist, and I write a blog for people like me. People who love cycling but will probably never win any races, and who don’t necessarily look good in Lycra! I also write the Electric Bikes Blog and Average Joe's RV Living Blog. To find our most popular posts, check out our Start Here page.

Mrs Average Joe Cyclist - MaggieHi! I'm Maggie Neilson (aka Mrs. Average Joe Cyclist). Joe and I have done a lot of cycling, and we share what we have learned on this blog . We also write reviews of cycling products and trails! Get to know us better HERE.

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