2 weeks - bike workout for my first ever 200kms Ride To Conquer Cancer

Here it is! My next 2 week workout program. It has been personally designed for me as I attempt my first ever 200kms bike ride in Brisbane 17th-18th August for the Ride To Conquer Cancer event. For those that would like to donate, my next ride is now scheduled for Sydney 12th-13th October.
Would love your support here.

2 week Ride To Conquer Cancer training program

Week One

Monday: Day of rest
Tuesday: Spin class and core stability session
Wednesday: 1 hour cycle at 140-150bpm
Thursday: 1 hour cycle at 140-150bpm and strength session (see below for exercises)
Friday: Intervals 10 minute warm up* 20 seconds full sprint with 30-40 seconds rest. Repeat 5 times.
10 minute warm down*
Saturday: Rest
Sunday: Fun ride or FYM workout


Week Two


Monday: Day of rest
Tuesday: Spin class and core stability session
Wednesday: 1 hour cycle at 140-150bpm and strength session (see below for exercises)
Thursday: 1 hour cycle at 140-150bpm
Friday: Rest
Saturday: Ride 100kms
Sunday: Ride 100kms

Strength sessions performed x 3 sets

Dumbbell squat to curl to overhead press exercise 12 reps
Dumbbell walking lunges 12 reps
High box step ups 20 reps each leg continuous
Dumbbell jump squats 10 reps

Written by Jarah Breese who is a High Performance Athlete Trainer and majoring in Exercise Physiology and Masters in High Performance Science. Jarah was part of the Australian Mountain Bike Team racing around the world, so I am totally grateful our paths have crossed.


Please feel free to follow if you too would like lean legs and buns of steel! Ha! You know what I mean.  I will be following my FYM program for the warm up and warm down sessions. It will be interesting to see how I go with my 200km program. Please ensure you get your Doctors okay with this program. If you have any past medical or injuries please never over train and listen to your body. You can read more about my disclaimer here.

What has been something you have never done before that required a lot of preparation?

So here we go! I hope you too have set your own personal goal for our 31 day water August challenge as we increase our water throughout the day. Have you been drinking plenty of water?

Much love and friendship,
Dani xxx

August 31 day water challenge and my squat results

Another challenge is here!!!

31 day water challenge - Fitness Food And Style 

Click here for your printable version

Please print out and have it handy on your fridge, at the office, inside your pantry door, inspiration board etc… so you can keep accountable as I know, I have been hopeless with my water intake over the winter months here in Australia.

The other challenge I thought we could set ourselves is a couple of personal ones. As you all know I have my BIG Ride To Conquer Cancer event coming up in Brisbane, so I will share my “bike ride” fitness regime that a High Performance Athlete Trainer created for me. 

My other goal is to get more upper body strength. So I will be trying to do a variety of push ups, pull type exercises and planks. For more information on the various challenges, click on the links or go to my challenges tab and choose what you would like to do here. Whatever you choose, please take a before and after picture so you can see your progress. 

July results – no added sugar and 50 squats challenge

My results for our July no added sugar and 50 squats every second day aren’t jaw dropping by any means but I just wanted to show you how a month of at least squatting can improve your tush a little. Excuse the 2nd underwear picture but it was the only time I could get my little one to take a picture and I couldn't find my swimmers which is why I wanted to do a real comparison for those that wanted the same bottoms, light or time of day. Sometimes these things are not possible in my day, so please forgive me.

Fitness Food And Style 31 day squat challenge - results 

It’s not a huge difference (as you know, I am no fitness model. I am just a regular Mum of 4 kids trying to fit in fitness at any opportunity I can). I missed a few days of squats due to being fatigued with my cycling training and I have also been pretty hopeless with my no added sugar meals. So those 2 combinations, if they are not working in conjunction with one another won’t improve our body shape.

Work in progress is all I can say.

Please list your 2 goals for our August challenge and ensure you subscribe to my blog so you don’t miss a post this month.

Much love and friendship,

Dani