Note: Make sure the pedals of the stationary bicycle or wheeled bicycle have toe clips and straps mounted on the pedals in order to prevent your feet from slipping off the pedals while cranking high RPMs, and on the stationary bike, do not use those plastic straps that are mounted on the studs on the pedals, because those plastic straps would break at high RPM. You would need to wear a helmet while your feet are strapped in the pedals on the wheeled bicycle on the road.

If you are training on a stationary bicycle:

On the 1st part of the training on a stationary bicycle:

1) Crank around 100 to 120 RPM in the lowest resistant setting for 3 to 5 minutes.

2) Crank around 80 RPM or higher no more than 120 RPM in the medium resistant setting, and then crank until you have reach 10 minutes into training time.

3) Crank in intervals of high cranking speed of 180 RPM or 70% of the highest RPM that you could crank in the lowest resistant setting, and when you start breathing hard, then slow down cranking speed, and when you catch your breath, and start back cranking high RPM again.

4) Crank in intervals of top RPM cranking speed for 10 seconds or until you start breathing hard in the lowest resistant setting. When you start breathing hard, then slow down cranking speed, and when you catch your breath, and start back up cranking top RPM again.

5) Crank in intervals of top RPM cranking speed for 10 seconds or until you start breathing hard in the higher resistant setting no higher than the medium resistant setting. When you start breathing hard, then slow down cranking speed, and when you catch your breath, and start back up cranking top RPM again.

So do those interval low resistant top RPM cranking speed training 3 to 5 times or more during the time of 1st part of the bike training.

Note: You could have the option to do the on foot training method after the 1st part of the bicycle training, and then start on the 2nd part of the bicycle training after the on foot training method.

On the 2nd part of the training on a stationary bicycle:

6) Ride in the highest resistant setting that you could crank over 60 RPM for a long period of time, and do it for 5 or 15 minutes.

Note: Be careful not to set the resistant setting too high to where you could not crank over 60 RPM for a long period of time, or else it would cause heavy muscle fatigue or injuries, and then it would take a few days to recover on the heavy muscle fatigue, and it could take several weeks to recover from an injury.

7) Then after riding at the highest resistant setting that you could crank over 60 RPM for a long period of time for 5 to 15 minutes, then start the rolling hill training method.

8) Then do intervals of the highest resistant training that you could crank above 60 RPM for 10 to 30 seconds every 2 to 5 minutes intervals. After those seconds are up, then go back down to lowest resistant setting that would allow you legs to recover, and then set up to the higher resistant setting that you could crank over 60 RPM for a long period of time, and then repeat this step

So do those interval high resistant training cranking over 60 RPM 3 to 5 times or more during the time of 2nd part of the bike training.

Do this bike training method 3 to 4 times a week, and allow at least 1 day of rest between workout days, and 2 days of rest between workout weeks.

If you are training on a wheeled bicycle:

On the 1st part of the training time on a wheeled bicycle:

1) Crank around 100 to 120 RPM in the the lowest gear setting for 3 to 5 minutes.

2) Crank around 80 RPM or higher no more than 120 RPM in the medium range gear, and then crank until you have reach 10 minutes into training time.

3) Crank in intervals of high cranking speed of 180 RPM or 70% of the highest RPM that you could crank in the lowest gear setting, and when you start breathing hard, then slow down cranking speed, and when you catch your breath, and start back cranking high RPM again.

4) Crank in intervals of top RPM cranking speed for 10 seconds or until you start breathing hard in the lowest gear setting. When you start breathing hard, then slow down cranking speed, and when you catch your breath, and start back up cranking top RPM again.

5) Crank in intervals of top RPM cranking speed for 10 seconds or until you start breathing hard in a higher gear setting no higher than the medium gear range. When you start breathing hard, then slow down the cranking speed, and when you catch your breath, and start back up cranking top RPM again.

So do those interval top RPM cranking speed training 3 to 5 times or more during the time of 1st part of the bike training.

Note: You could have the option to do the on foot training method after the 1st part of the bicycle training, and then start on the 2nd part of the bicycle training after the on foot training method.

On the 2nd part of the training time on a wheeled bicycle:

6) Ride in the highest gear that you could crank over 60 RPM for a long period of time, and do it for 5 or 15 minutes.

Note: Be careful not to set the gear setting too high to where you could not crank over 60 RPM for a long period of time, or else it would cause heavy muscle fatigue or injuries, and then it would take a few days to recover on the heavy muscle fatigue, and it could take several weeks to recover from an injury.

7) Then after riding at the highest gear setting that you could crank over 60 RPM for a long period of time for 5 to 15 minutes, then start the rolling hill training method.

8) If you ride your bike on rolling hill terrain, climb the hill in the highest gear that you could crank above 60 RPM to the top of the hill, and then let your legs rest on the downhill recovery, and repeat this step.

(A) Or if you ride your bike flat or even terrain, do intervals of the highest gear training that you could crank above 60 RPM for 10 to 30 seconds every 2 to 5 minutes invervals. After those seconds are up, then shift down to a lowest gear that would allow you legs to recover, and then shift to the highest gear that you could crank over 60 RPM for a long period of time, and then repeat this step. So do those interval high gear training cranking over 60 RPM 3 to 5 times or more during the time of 2nd part of the bike training.

Do this training method 3 to 4 times a week, and allow at least 1 day of rest between workout days, and 2 days of rest between workout weeks.

This training method would help improve running abilities, throwing power, swimming abilities, cycling abilities, punching, kicking, baseball bat swing, tennis racket swing, golf swing, volley ball serve, and skating speed. So that concludes the bicycle training method.

After the bike training, then start the weight training. See the weght training method at this link:

Weight Training Method

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