{"id":104387,"date":"2024-11-12T16:55:39","date_gmt":"2024-11-12T14:55:39","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=104387"},"modified":"2024-11-12T16:55:57","modified_gmt":"2024-11-12T14:55:57","slug":"oefenprogram-fiets-beginner-maklik","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/oefenprogram-fiets-beginner-maklik\/","title":{"rendered":"28-dag oefenprogram vir beginner-fietsryers"},"content":{"rendered":"<p><em>28-dag oefenprogram vir beginner-fietsryers deur Salom\u00e9 Delport. Hooffoto:\u00a0<a href=\"https:\/\/www.istockphoto.com\/za\/portfolio\/zozzzzo?mediatype=photography\" target=\"_blank\" rel=\"noopener\">zozzzzo<\/a>\/istock images\u00a0<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>As jy na veertig begin fietsry en taamlik onfiks is &#8211; of net onfiks is! &#8211; moet jy stadig begin. Hier is die oefenprogram wat ek self gevolg het. Die oefenprogram is gebaseer op drie fietstempo\u2019s:<\/p>\n<p><strong>Gemaklikste tempo:<\/strong> Jy ry op jou gemaklikste spoed, in \u2019n gerieflik lae rat. Dit verg min inspanning. Jy kan lank teen hierdie tempo aanhou, en so jou uithouvermo\u00eb opbou.<\/p>\n<p><strong>Middeltempo:<\/strong>\u00a0 Jy ry vinniger en\/of in \u2019n middelsterkte rat. Jy haal diep en egalig asem maar kan gesels. Dit gee jou goeie a\u00ebrobiese oefening.<\/p>\n<p><strong>Maksimum tempo:<\/strong>\u00a0Dit is jou kragbou-oefening, en jy ry op jou hardste. Na \u2019n minuut sweet jy. Jy kan opdraand ry, of in \u2019n ho\u00ebr rat op \u2019n taamlik gelyke pad. Oppas vir hard werk in \u2019n te ho\u00eb rat, omdat jy jou spiere en ligamente kan seermaak. Hou dit vir\u00a0 \u2019n maksimum van \u2019n minuut vol.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/fietsfiks-beginner-toets-jouself\/\" target=\"_blank\" rel=\"noopener\">Hoe fietsfiks is jy as beginner?\u00a0<\/a><\/p>\n<p><strong>Tellings in trapslae of sekondes:\u00a0<\/strong>Die oefenkomponent word in trapslae gegee. Dit behoort eintlik in sekondes of minute te wees. Maar dit is baie lastig om die heeltyd die horlosie dop te hou. Trapslae\u00a0 is gerieflik en akkuraat genoeg. As jy aan die begin baie onfiks is, tel elke trapslag as een sekonde. As jy fikser is tel net jou regterbeen se trapslag as een sekonde.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/fiksheid-fiets-beginner-hartklop\/\" target=\"_blank\" rel=\"noopener\">A\u00ebrobiese fiksheid, kragbou en uithouvermo\u00eb vir fietsryers<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Hoe die oefenprogram werk<\/h4>\n<p>Die oefenprogram werk so:<\/p>\n<ul>\n<li>Jy kry 28 oefenskedules.<\/li>\n<li>Jy doen hulle opeenvolgend.<\/li>\n<li>Jy kan die rusdag vorentoe of agtertoe skuif om in te pas by jou dag vir joga, pilates of strek.<\/li>\n<li>Elke week is effens langer en \u2019n bietjie moeiliker. Aan die einde sal jy \u2019n uur lank kan ry.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Tipiese probleme met jou oefenprogram<\/h4>\n<p><strong>Die dag se skedule is bietjie te taai vir jou op hierdie stadium<\/strong><\/p>\n<p>As jy voel dat \u2019n spesifieke dag \u2019n bietjie te erg is, rus een dag en probeer hom weer. As dit steeds te taai is, begin by die skedule van sewe dae vroe\u00ebr. Gestel jy vind Dag 15 te taai dan begin jy weer by Dag 7 en kyk of dit beter gaan. As dit steeds te swaar is, begin van vooraf en bou weer aan jou fiksheid. Onthou, dis g\u2019n skande om stadiger fiks te word nie. Die beste is om teen jou eie tempo fiks te raak \u2013 sonder beserings en sonder duur fisioterapie. Moet nooit so hard oefen dat jy pynpille nodig het nie.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/fietsry-beginner-vroue-veertig-40\/\" target=\"_blank\" rel=\"noopener\">Die lekkerste roetes vir beginner-fietsryers<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Jy kan nie elke dag ry nie<\/strong><\/p>\n<p>Volg maar net die skedules opeenvolgend, al is dit twee dae uit mekaar.<\/p>\n<p>As jy egter party dae oorslaan, herhaal die oefenskedule waarop jy gestop het. As jy vier of meer dae oorgeslaan het skuif sewe dae terug \u2013 of begin van vooraf.<\/p>\n<p>&nbsp;<\/p>\n<div id=\"attachment_104754\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-104754\" class=\"size-medium wp-image-104754\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2018\/11\/iStock-995353918-500x333.jpg\" alt=\"28-dag oefenprogram vir beginner-fietsers\" width=\"500\" height=\"333\" \/><p id=\"caption-attachment-104754\" class=\"wp-caption-text\">Foto: Tatomm\/istock images<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4>28-dag oefenprogram vir beginners<\/h4>\n<p>Jy begin met \u2019n lekker halfuurtjie per dag. Die idee is dat jy in \u2019n fietsryroetine kom \u2013 \u2019n tyd elke dag waarop jy s\u00ea &#8220;Hierdie tyd is m\u00fd tyd vir fietsry&#8221;.<\/p>\n<p><strong>#rrwenk:<\/strong>\u00a0Die deel van elke sessie waartydens jy oefen is aangedui in sekondes of minute. As jy dit lastig vind om tyd af te tel, tel eenvoudig die hoeveelheid kere wat jy trap. As jy baie onfiks is, tel elke been se trap as een sekonde. As jy meer fiks is tel elke trap met jou regterbeen as een sekonde.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/fiets-veiligheid\/\" target=\"_blank\" rel=\"noopener\">15 goed om na te kyk in die 30 sekondes voor jy op jou fiets klim<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dag 1<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Warm op vir 10 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen vir 15 minute spoed:<\/strong>\u00a0Ry so vinnig as wat jy kan vir 30 trapslae. Ontspan en sak terug na jou ligste tempo vir sestig trapslae. Herhaal hierdie 30-60 ritme tien keer.<\/li>\n<li><strong>Koel af vir 5 minute:<\/strong>\u00a0Ry teen jou middeltempo huis toe, en teen jou ligste spoed vir die laaste minuut of so.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 2<\/strong><\/p>\n<ul>\n<li><strong>Strek<\/strong> <strong>eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Oefen vir uithouvermo\u00eb:<\/strong> Vandag ry jy 30 minute lank teen jou gemaklikste tempo.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 3<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Warm op vir 5 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen vir 21 minute:<\/strong>\u00a0Ry teen jou middelspoed vir 240 trapslae en sak dan terug na jou ligste spoed vir 180 trapslae. Herhaal hierdie 240-180 ritme drie keer.<\/li>\n<li><strong>Koel af vir 5 minute:<\/strong> Fiets huis toe teen enige spoed wat vir jou maklik voel.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 4<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Oefen vir uithouvermo\u00eb:<\/strong> Vandag ry jy 30 minute lank teen jou gemaklikste tempo, om jou uithouvermo\u00eb op te bou.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 5<\/strong><\/p>\n<p>Jou dag vir rek en strek. Doen\u00a0 jou gunsteling soort oefening wat jou spiere strek en al jou groot gewrigte \u2013 polse, elmbo\u00eb, skouers, nek, heupe, rug, knie\u00eb en enkels \u2013 in die rondte rol.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dag 6<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek. Vandag gaan jy aan beenkrag werk.<\/li>\n<li><strong>Warm op vir 10 minute:<\/strong>\u00a0Ry teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen vir tien minute:<\/strong>\u00a0Trap vir sestig keer hard en vinnig met jou een been, terwyl die ander been rus. Herhaal met die ander been \u2013 5 keer per been.<\/li>\n<li><strong>Koel af vir 10 minute:<\/strong>\u00a0Ry teen jou middeltempo huis toe, en teen jou ligste spoed vir die laaste minuut of so.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 7<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Jou pretrit vir die week:<\/strong>\u00a0Vandag ry jy 45 minute lank teen jou gemaklikste tempo, net omdat dit lekker is. Jy bou ook aan jou uithouvermo\u00eb, al voel dit nie soos oefen nie.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Jou oefenprogram vir die volgende sewe dae is 5 minute langer, om meer gewoond aan die saal te raak.<\/p>\n<p><strong>Dag 8<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Warm op vir 10 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen vir 15 minute jou spoed:<\/strong>\u00a0Ry so vinnig as wat jy kan vir 30 trapslae. Ontspan en sak terug na jou ligste tempo vir sestig trapslae. Herhaal hierdie 30-60 tien keer.<\/li>\n<li><strong>Koel af vir 5 minute:<\/strong>\u00a0Ry teen jou middeltempo huis toe, en teen jou ligste spoed vir die laaste minuut of so.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 9<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Oefen vir uithouvermo\u00eb:<\/strong> Vandag ry jy 35 minute lank teen jou gemaklikste tempo.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 10<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Warm op vir 5 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen vir 28 minute:<\/strong>\u00a0Ry teen jou middelspoed vir 240 trapslae en sak dan terug na jou ligste spoed vir 180 trapslae. Herhaal hierdie 240-180 ritme vier keer.<\/li>\n<li><strong>Koel af vir 5 minute:<\/strong>\u00a0Ry huis toe teen enige spoed wat vir jou gemaklik is.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 11<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Oefen:<\/strong> Vandag ry jy 45 minute lank teen jou gemaklikste tempo, om jou uithouvermo\u00eb op te bou.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 12<\/strong><\/p>\n<p>Jou dag vir rek en strek. Doen jou gunsteling soort oefening wat jou spiere strek en al jou groot gewrigte \u2013 polse, elmbo\u00eb, skouers, nek, heupe, rug, knie\u00eb en enkels \u2013 in die rondte rol.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dag 13<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek. Vandag gaan jy aan beenkrag werk!<\/li>\n<li><strong>Warm op vir 10 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Doen kragbou vir 16 minute:<\/strong>\u00a0Trap vir sestig keer hard en vinnig met jou een been, terwyl die ander been rus. Herhaal met die ander been \u2013 8 keer per been.<\/li>\n<li><strong>Koel af vir 10 minute:<\/strong> Fiets teen jou middeltempo huis toe, en teen jou ligste spoed vir die laaste minuut of so.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 14<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Jou tweede pretrit:<\/strong>\u00a0Vandag ry jy 50 minute lank teen jou gemaklikste tempo, om jou uithouvermo\u00eb op te bou.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<div id=\"attachment_104756\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-104756\" class=\"size-medium wp-image-104756\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2018\/11\/iStock-518173888-500x360.jpg\" alt=\"\" width=\"500\" height=\"360\" \/><p id=\"caption-attachment-104756\" class=\"wp-caption-text\">foto: didecs\/istock images<\/p><\/div>\n<p>&nbsp;<\/p>\n<p>Die volgende sewe dae fokus jou oefenprogram op <strong>uithouvermo\u00eb.<\/strong> Jy gaan nou sowat 40 minute per dag fiets ry. As jy teen Dag 21 voel jy is nie fiks genoeg vir die laaste fase nie, herhaal Dag 15 tot Dag 21, en kyk hoe jy vorder. Onthou, die ideale manier van fiks word is om dit teen jou eie tempo te doen &#8211; nie teen iemand anders s&#8217;n nie.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dag 15<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Warm op vir 10 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen vir 25 minute jou spoed:<\/strong>\u00a0Ry so vinnig as wat jy kan vir 30 trapslae. Ontspan en sak terug na jou ligste tempo vir sestig trapslae. Herhaal hierdie 30-60 ritme sestien keer.<\/li>\n<li><strong>Koel af vir 10 minute:<\/strong> Fiets teen jou middeltempo huis toe, en teen jou ligste spoed vir die laaste minuut of so.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 16<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Oefen vir uithouvermo\u00eb:<\/strong> Vandag ry jy 40 minute lank teen jou gemaklikste tempo<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 17<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Warm op vir 5 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen vir 35 minute:<\/strong>\u00a0Ry teen jou middelspoed vir 240 trapslae en sak dan terug na jou ligste spoed vir 180 trapslae. Herhaal hierdie 240-180 ritme 5 keer.<\/li>\n<li><strong>Koel af vir 5 minute:<\/strong> Fiets huis toe teen enige spoed wat vir jou gemaklik is.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 18<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Oefen:<\/strong> Vandag ry jy 40 minute lank teen jou gemaklikste tempo, om jou uithouvermo\u00eb op te bou.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 19<\/strong><\/p>\n<p>Jou dag vir rek en strek. Doen\u00a0 jou gunsteling soort oefening wat jou spiere strek en al jou groot gewrigte \u2013 polse, elmbo\u00eb, skouers, nek, heupe, rug, knie\u00eb en enkels \u2013 in die rondte rol.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dag 20<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek. Vandag gaan jy aan beenkrag werk.<\/li>\n<li><strong>Warm op vir 10 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen en bou krag vir 16 minute:<\/strong>\u00a0Trap vir sestig keer hard en vinnig met jou een been, terwyl die ander been rus. Herhaal met die ander been \u2013 8 keer per been.<\/li>\n<li><strong>Koel af vir 15 minute:<\/strong> Fiets teen jou middeltempo huis toe, en teen jou ligste spoed vir die laaste minuut of so.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 21<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>\u2019n Pretrit &#8211; waarheen?<\/strong>\u00a0Vandag ry jy 55 minute lank teen jou gemaklikste tempo, om jou uithouvermo\u00eb op te bou.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Die laaste sewe dae van jou oefenprogram is die fokus op <strong>kragbou<\/strong>, terwyl jy nou ook 45 minute per dag ry. Jy gaan ook jou eerste uurlange rit aanpak!<\/p>\n<p>\u2019n Herinnering: as jy voel dat \u2019n spesifieke dag \u2019n bietjie te erg is, rus een dag en probeer hom weer. As dit steeds te taai is, begin weer by Dag 22. Die beste is om teen jou eie tempo fiks te raak.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dag 22<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Warm op vir 10 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyk stuk pad.<\/li>\n<li><strong>Oefen vir 30 minute jou spoed:<\/strong> Ry so vinnig as wat jy kan vir 30 sekondes. Ontspan en sak terug na jou ligste tempo vir \u2019n minuut lank. Herhaal hierdie 30s-60s ritme twintig keer.<\/li>\n<li><strong>Koel af vir 5 minute:<\/strong> Fiets teen jou middeltempo huis toe, en teen jou ligste spoed vir die laaste minuut of so.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 23<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Oefen vir uithouvermo\u00eb:<\/strong> Vandag ry jy 45 minute lank teen jou gemaklikste tempo.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 24<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Warm op vir 5 minute:<\/strong> Fiets teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen vir 42 minute:<\/strong>\u00a0Ry teen jou middelspoed vir 240 trapslae en sak dan terug na jou ligste spoed vir 180 trapslae. Herhaal hierdie 240-180 ritme ses keer.<\/li>\n<li><strong>Koel af vir 5 minute:<\/strong> Fiets huis toe teen enige spoed wat vir jou gemaklik is.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 25<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Oefen:<\/strong> Vandag ry jy 45 minute lank teen jou gemaklikste tempo, om jou uithouvermo\u00eb op te bou.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 26<\/strong><\/p>\n<p>Jou dag vir rek en strek. Doen\u00a0 jou gunsteling soort oefening wat jou spiere strek en al jou groot gewrigte \u2013 polse, elmbo\u00eb, skouers, nek, heupe, rug, knie\u00eb en enkels \u2013 in die rondte rol.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Dag 27<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek. Vandag gaan jy aan beenkrag werk.<\/li>\n<li><strong>Warm op vir 10 minute:<\/strong>\u00a0Ry teen jou gemaklikste tempo op \u2019n gelyke stuk pad.<\/li>\n<li><strong>Oefen vir 25 minute:<\/strong>\u00a0Trap vir sestig keer hard en vinnig met jou een been, terwyl die ander been rus. Herhaal met die ander been \u2013 12 keer per been.<\/li>\n<li><strong>Koel af vir 10 minute:<\/strong> Fiets teen jou middeltempo huis toe, en teen jou ligste spoed vir die laaste minuut of so.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dag 28<\/strong><\/p>\n<ul>\n<li><strong>Strek eers:<\/strong> Strek jou bobene, boudspiere, rug en nek.<\/li>\n<li><strong>Jou eerste uurlange rit:<\/strong>\u00a0Vandag ry jy 60 minute lank teen jou gemaklikste tempo, om jou uithouvermo\u00eb op te bou.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/bergfietsry-oorwin-sagte-sand\/\" target=\"_blank\" rel=\"noopener\">Bergfietsry: Oorwin sagte sand<\/a><\/p>\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/fietsry-oefen-vir-steil-opdraandes\/\" target=\"_blank\" rel=\"noopener\">Oefen vir steil opdraandes<\/a><\/p>\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-jouself-fiks-en-sterk\/\" target=\"_blank\" rel=\"noopener\">Oefen jouself fiks en sterk<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>28-dag oefenprogram vir beginner-fietsryers deur Salom\u00e9 Delport. Hooffoto:\u00a0zozzzzo\/istock images\u00a0 &nbsp; As jy na veertig begin fietsry en taamlik onfiks is &#8211; of net onfiks is! &#8211; moet jy stadig begin. Hier is die oefenprogram wat ek self gevolg het. Die [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":149321,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[1836,23664,23684,23685,58037,58038,62641,62680,62792,62793,62819,62820,136,193],"class_list":["post-104387","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-oefenprogram","tag-health","tag-fitness","tag-exercise","tag-fiks","tag-fiets","tag-fiets-vir-beginner","tag-fietsfiks","tag-uithouvermoe","tag-kragbou","tag-fiesry","tag-aerobiese-fiksheid","tag-gesondheid","tag-fiksheid"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>28-dag oefenprogram vir beginner-fietsryers | rooi rose<\/title>\n<meta name=\"description\" content=\"As jy na veertig begin fiets ry en taamlik onfiks is moet jy stadig begin. 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