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You can gain many benefits from riding your bike consistently, including reduced stress, better sleep, increased fitness, and of course, more fun. While getting on your bike is all you need to do to experience the joys of riding as a new cyclist, following a structured training plan can be an excellent and efficient way to improve your skills. And this plan will help you turn your fun rides into a more regular workout routine.
We’ve designed this six-week beginner cycling plan specifically with newer riders in mind, as well as anyone who wants to add more structure to their cycling and is new to following training plans. Over six weeks, you can expect improvements in hill climbing, increased building aerobic endurance for longer rides, and a confidence boost in your bike handling skills.
How to Follow This Beginner Cycling Plan
Follow the weekly schedule below for rides and workouts. For cross-training days, activities such as running, swimming, or even walking work well. Overall, ensure you maintain an active lifestyle, incorporate warmup and cooldown routines, and prioritize recovery to optimize your fitness regimen.
Bicycling has lots of options for you to use as you incorporate strength training into your routine while following the plan, including workouts like a 10-minute ab routine and beginner full-body exercises.
Most importantly, as you start your 6-week cycling plan, prioritize safety. Wear protective gear (i.e., a properly-fittef helmet) maintain your bike, and gradually increase intensity to avoid injury. Familiarize yourself with traffic laws and cycling etiquette for a safer ride.
How to Determine the Right Level of Intensity
How you feel while you ride is a personal experience, and it’s dependent on a range of factors, such as wind, terrain, and the type of bike you’re riding. However, the majority of cyclists rely on intensity levels to guide their workout routines.
These levels are called “zones” and most of these training rides are in zone 1 and zone 2. Zone 3 rides are great for pushing yourself to new performance abilities, while zone 4 is a more intense effort and difficult to maintain for a long time. While this is a guide to the numbers, you shouldn’t get hung up on them—it’s your effort that matters.
If you need help remembering the details of the rides, screenshot it on your phone or write notes on masking tape and stick it on your bike’s top tube. Then, you will be ready to go as soon as you get on your bike.
6-Week Cycling Training Plan
Week 1:
This week, you will focus on basic bike handling and control.
Week 2:
This week’s workout will help you gain confidence using your gears to control your pedaling cadence and effort. This will enable you to tackle longer rides. For more experienced riders, pushing against bigger gears and spinning rapidly in smaller ones helps you gain strength.
Week 3:
This week’s workout emphasizes bike-handling skills and pedaling at a smooth and steady pace. It will help you feel comfortable coasting through turns smoothly and taking corners like a pro.
Week 4:
At first, it may feel unnatural to ride at 90 or 100 rpm, but before long you’ll notice that a cadence above 80 feels like less work, which is helpful for longer rides. This workout makes those higher-rpm efforts more comfortable and teaches you to use cadence to control your effort.
Don’t sacrifice proper form during this segment of the workout. If you start rocking at the hips or flailing at the knees, lower your cadence until you’re in control, then try again.
Week 5:
This week’s workout challenges your lungs and legs to withstand the challenges of maintaining a steady effort and gets you ready to meet the demands of longer, harder rides.
Week 6:
Standing while cycling allows your legs to rest and helps you tackle steep hills because you’re putting all your weight into your pedals. This action also elevates your heart rate because your upper body has to support your torso and keep you balanced. This week’s workout will enhance both your fitness level and riding proficiency.
This article was adapted from Bike Your Butt Off!: A Breakthrough Plan to Lose Weight and Start Cycling (No Experience Necessary!).
David Lipscomb is the Bicycling membership coach and owner of CIS Training Systems in New York City.
