Live, Laugh, Ride ... Cycling holidays since 2012

Your VéloRoo Cycling Training Plan

Fitness preparation plan

To get the most out of your cycling holiday experience your current level of riding should be at least 2 hours long and 2-3 times a week, including some hills, covering 50 – 70 km, averaging 20-25 km/h. Although you are breathing deeper, you can still talk about your café stop plans 🙂

OK…lets go!

Week 1
MonRest
TuesCycling (15 mins moderate effort + 5 mins fairly hard) with 5 min recovery in between. Repeat 2 times
WedStrength or Circuit Sessions
ThursSpin Class or 60 mins cycling (20 mins fairly hard)
FriRest
SatLong Ride 2hr
SunLong Ride 3hr
Week 2
MonRest
TuesCycling (20 mins moderate effort + 10 mins fairly hard) with 5 min recovery in between. Repeat 2 times
WedStrength or Circuit Sessions
ThursSpin Class or 60 mins cycling (20 mins fairly hard)
FriRest
SatLong Ride 2.5hr
SunLong Ride 3.5hr
Week 3
MonRest
TuesCycling (20 mins moderate effort + 10 mins fairly hard) with 5 min recovery in between. Repeat 2 times
WedStrength or Circuit Sessions
ThursSpin Class or 60 mins cycling (30 mins fairly hard)
FriRest
SatLong Ride 3hr
SunLong Ride 3.5hr
Week 4
MonRest
TuesCycling (20 mins moderate effort + 10 mins fairly hard) with 5 min recovery in between. Repeat 2 times
WedStrength or Circuit Sessions
ThursSpin Class or 60 mins cycling (40 mins fairly hard)
FriRest
SatLong Ride 3.5hr
SunLong Ride 4hr
Week 5
MonRest
TuesCycling (5 mins moderate effort + 10 mins fairly hard) with 2 min recovery in between. Repeat 3 times
WedStrength or Circuit Sessions
ThursSpin Class or 60 mins cycling (30 mins fairly hard)
FriRest
SatLong Ride 3hr
SunLong Ride 4hr
Week 6
MonRest
TuesCycling (5 mins moderate effort + 10 mins fairly hard) with 2 min recovery in between. Repeat 3 times
WedStrength or Circuit Sessions
ThursSpin Class or 60 mins cycling (45 mins fairly hard)
FriRest
SatLong Ride 3.5hr
SunLong Ride 4.5hr
Week 7
MonRest
TuesCycling (5 mins fairly hard) with 2 min recovery in between. Repeat 6 times
WedStrength or Circuit Sessions
ThursSpin Class or 60 mins cycling (40 mins fairly hard)
FriRest
SatLong Ride 3.5hr
SunLong Ride 4.5hr
Week 8
MonRest
TuesCycling (5 mins fairly hard) with 2 min recovery in between.
Repeat 6 times
WedStrength or Circuit Sessions
ThursSpin Class or 60 mins cycling (30 mins moderate activity)
FriRest
SatLong Ride 3hr
SunLong Ride 4hr

Strength Exercises

v-Sits

Lie down straight, legs extended and arms above your head.
Lift your arms and legs towards each other at the same time as straight as you can then lower back down.
Repeat for 3 sets of 10 repetitions.
Too Easy? Hold the V position for 1-2 seconds before lowering the arms and legs.
Too hard? Lift your arms to your legs & hold them at the top.

Lateral Burpee

From a standing position, drop into a squat with your hands on the ground.
Jump your feet back to a plank position then back to the squat position and jump up to standing.
As you jump up, jump sideways to your left over a mat.
Do another burpee, this time jumping sideways to your right.
Do as many burpees as you can alternating sides for 45 seconds and repeat for 3 sets.
Too easy? Add a press-up from the plank position.
Too hard? Remove the lateral jump with a straight burpee.

Push up Side Plank

Complete a full push up and as you push up to the top, push into a side plank and hold then come back into a push up, and push up to the other side, the harder you push up the harder your core has to work.
Repeat 3 – 5 times each side.
Too easy? Push up harder and faster.
Too hard? Just stick with the press ups.

Squat Hold and Jump

Hold a squat with parallel thighs with strong posture for 5 seconds.
Then jump up, landing with bent knees at the bottom of the squat.
Repeat 3 times for 1min.
Too easy? Hold the squat for 10 seconds then jump.
Too hard? Do 15 seconds of squat jumps, 15 seconds hold, and repeat.

Plank Super Man

In a plank position on your forearms, lift opposite hand and leg off floor whist maintaining a strong straight core – keep your hips down, steady yourself then change.
Repeat 3 times.
Too easy? Hold for 10 seconds in each position.
Too hard? Lift one limb off floor at a time.

Single Leg Squats

Standing on one leg, lower yourself onto a bench and then push back up again through the heel. Try not to collapse onto the bench; touch down lightly and then push up.
Keep your heel pushed into the ground and your core muscles engaged.
Repeat for 3 sets of 10 repetitions each leg.
Too easy? Do the squats free standing without a bench, or use a lower bench.
Too hard? Lower yourself down on one leg and stand up.

Stretches

Stretching post-exercise while muscles are still warm is the best time. Stretches can help increase flexibility, decrease the risk of injury and they are great!! Don’t be shy, get your stretchy time happening after any exercise!

A pole is optional for balance. Hold each stretch for 30 seconds, switch sides. Enjoying it too much? It’s OK to repeat!!

Kneeling Quad

On one knee, drop forward towards the front knee.
The idea is to stretch the quad and hip flexor: relax the hips as much as possible to allow this to happen. It may also help to reach the arm of the leg you’re stretching up and over your head.
Hold for 15-20 seconds and switch sides.
Repeat 2-3 times.

Lying Quad Stretch

Lying on your front, grab hold of one ankle and squeeze the hip into the ground, lifting the knee off if you want to add more stretch.
If you can’t reach your foot use a towel looped around to hold on to it.
Hold for 15-20 seconds and switch sides.
Repeat 2-3 times.

Lying Spinal Rotation

Lie on your back, with knees bent and feet flat on the floor.
Stretch both arms outwards along the floor and slowly drop your knees to one side, taking the head in the opposite direction.
Breathe into the stretch to release all tension from the back and neck and only take your knees as far as you can before the shoulders start pulling off the ground.
Rotate slowly to the opposite side and repeat for 8-10 rotations.

Downward Dog

An all-in-one stretch for the whole back line of the body.
Push through the shoulders so your bottom is pushed back, creating an inverted “V” shape and the stretch can be felt through the back and hamstrings.
Keep your hips high and your heels pushed down.
Hold for 5-10 seconds and repeat 2-3 times.

Calf Stretch

Slowly lean forward over your front leg, but keep your back knee straight and your heel flat on the floor. You should feel this stretch in the big muscle of your calf (gastrocnemius). If you then bend your back knee slightly (keeping the foot flat on the floor) the stretch should be felt lower down your calf (soleus).
Hold for 15-20 seconds.

Side Bend

With arms overhead, hold the elbow of one arm with the hand of the arm.
Keeping the knees slightly bent, gently pull your elbow behind your head as you bend from your hips to the side.
Hold for 15-20 seconds.

Shoulder Blade

On your back with legs bent, pull your shoulder blades together to create tension in the upper back area. (As you do this, your chest should move upward.)
Hold this controlled tension for 4 to 5 seconds and release.

Lying Leg Raises

To stretch out the hamstring – either use a towel or your hands to hold the leg in position – under stretch but not so tight that it’s shaking. Your upper body should remain on the floor with your head and chest relaxed.
Hold the position for 15-20 seconds.

Live. Laugh. Ride.

A word from our clients

Don’t take our word for it - discover why our cycling adventurists have fallen in love with the Occitanie Region of Southern France and the VeloRoo way.

Live, laugh, ride ... et manger. I love to ride, I love to laugh and I love to eat. This was a week of living!! Every ride was spectacular. The scenery was amazing. Julia and Steve assisted in an awesome week of experiencing all the magnificent aspects of riding in France. Their local knowledge made the difference to ensure we had an exceptional experience. Merci beaucoup mes amis!Took South of France Cycling Tour in July 2017
Pyrenees Autumn Challenge
Just came back from the dream vacation with VeloRoo doing the October Pyreness Challenge 2019, and it still feels like a dream! A great friend of mine did the July Pyreness/South of France, and spoke highly of the experience and had no doubt that I would love the route and the VeloRoo experience knowing me and my riding attitude.

It turned out to be better than what I could have asked for. Pre-trip, Julia was super responsive and helpful in providing all the trip information. She also went above and beyond to help find travel logistics on transporting from different parts of Europe to the meeting point of the Pyreness ride. It’s like a Genie helping you find alternatives and solutions on making a trip work! It is really good to be assisted and informed.

We had an intimate group like CyclingStealth11 pointed out, riders from quite a few countries and two non riders. Everyone was a bit anxious about the toughness and possibly other riders being super competitive. It was a relief that with Captain Steve and Neil’s lead, we really focused on “enjoying the climb and view”. The views around Pyreness was just amazing! Every climb is scenic, but scenic in a different way! Steve would pointed out the spots not to miss, I was so thankful when other riders would just stop, and take pictures of the spectacular view! We sing, we laughed, we made jokes, and we climbed (oh and we coffee break, too). We followed Neil like little fans asking of stories. Great hearing everyone’s stories along the way as well! These are special friendships made, that I would like to keep! : ) I already want to go back already while typing these out.

The food and accomodation was great, too! It was nice getting to taste the local specialty. I love being able to try and learn of the local, and embrace the friendliness of the local people from Pyreness area. It is a very unique experience. My mom joined us from Taiwan as a non-rider. She got to see the sights we rode, stopped at great viewing point, and also had a special hike with aforager. This was a special experience to mom at Pyreness even off the bike! Thank you, Julia and Steve for making this work for mom!

Who should consider VeloRoo?
- If you are looking for a great cycling vacation experience that is a little bit more budget friendly
- If you are cool with fully enjoying the view, letting go the baggage, speed, and stats
- If you like an awesome guide, who is more like your family (brother) rather than a scripted tour guide
- If you are not a good planner like me, and can get some help from the amazing Julia
- If you want to have the down to earth local experience, not fancy masseuse/racing crews or personal chef following you

There are also options of routes to consider! So find a route that suits you, and don’t be shy to send the email for more information. It will be an amazing experience whichever VeloRoo tours you decided! Speaking from my earnest experience. : )Took Pyrénées Iconic Climbs Challenge in Oct 2019