Cycle Racing

How to start training for cycling as a beginner?

The cycling community continues to develop with veterans hanging out the wheels while beginners start to get into cycling. As coaches, we believe teaching basic sports science as much as it helps athletes benefit from modern sport science. Our connection to bicycles is growing through life, which includes defining a set of goals and training. The transition from a cyclist to a trainer is not necessarily scary.

12-week training plan for cyclists | Get fit this summer with our training plan

This contest is now closed by bikeradar. Published: 20 June 2019 @ 12 a.m. A great way to stay inspired and inspired. It is also best to follow training plans. In Motocross our goal is usually to aim towards an extended distance. It can vary depending upon the fitness level from 30 to 100 miles – whatever you realistically believe you can do.

Cycling Training Plans

Custom adaptive cycling training programs enhance your strengths, improving your ability to do well during races and compete against your competitors. PR your event with truly personalized coaching tailored specifically for you and your performances.

Get active and ride faster by taking part in our training program for reducing the chance of Alzheimers disease and enhancing their wellbeing by taking a bike ride. This 10-week fitness plan will help you build a better body and build strength.

Become fuel-efficient

The water is replaced with drinkable fluid and the drinks provide energy. Suffering an ‘bonk’ in our bodies when they don’t have the nutrients needed to function properly can cause ill health. Give drinks which contain 5-75% carbohydrates. This is an isotonic level because there’s a similar amount of liquid to the body’s fluids and therefore is very absorbable quickly. Some people choose hypotonic drinks with low carb content. You learn by experimenting and preparing yourself. Make sure that your beverage has electrolytes (such as sodium) which are very important. This speeds up your delivery of liquid into your body and should be a priority for longer trips.

Muscle strength

Lactic acid occurs when the intestines rely on glucose and metabolize them to fuel cells resulting in lactate in the blood and is affected by muscle performance. You just have to remember that the point where lactate accumulates faster than it can be distributed is the lactate threshold (LT). Increasing these thresholds or developing functional threshold powers will help speed up the ride. Working with your muscles is also important for gaining more force in every pedalstroke as well as improving your resiliency. We recommend frequent and intensive training intervals focusing on strength or endurance work.

Cycling training plan for endurance

These plans are designed to give a cyclist the confidence to travel long distances or for longer weekends, with at least a maximum of five hours. The 10 Week Plan is based on strengthening your muscles and improving cardiovascular endurance that increases strength in the face of fatigue and increases endurance. The second half of the program involves reducing intensity training to boost metabolism to utilize fat and then increasing elongated exercise to enhance overall performance. You must commit about eight-10 hours each week to complete the program and also include an occasional off-road cross-training.

Your first month of training for cycling

Beginners cycling without regular riding should increase weekly riding time by 10% each day for 3-6 weeks. Take the day off for rest – no training – for the next seven days. Almost every athlete is capable of exceeding their weekly maximum time spent in training in just two months. Especially athletes with regular ride habits have been successful during this transition. Give more weekend trips. You could increase the training volume in the form of increasing the length of each ride, but many athletes with career or family goals have difficulty gaining up to 60-90 minutes on weeknights.

Your first three months of cycling training

If an athlete is not able to train enough hours to achieve maximum fitness, they may need to go longer. Work load is a product of intensity and volumes. To expand / reduce workloads without increasing volumes they must be intensified. This is when the interval is required. Intervals can help increase workload and increase performance by alternating between high intensity recovery periods with lower intensity. Intervals are either long or short, moderately difficult, crossed-eye difficult, or anything between the two. The intensity of effort is inversely correlated with time required.

How to complete it?

It’s achievable but difficult to complete this program on-the-road. For different reasons it can be difficult. A perfectly planned training tour could be compromised by varying weather conditions. Alternatives to that would include a Turbo Trainer or even a customised session with a trainer. Since the workouts are more dependent on heart rate than power, there is no requisite need for a turbo to complete this exercise. If you have an inexpensive rear wheel turbo, you can do the trick and you can use more room to store your items. This kind of trainer starts at around £500.

Cycling training plan for beginners

Our beginner plan focuses on individuals new to sport and who are interested in taking on challenging activities to improve overall fitness. The aim is for you to reach an average speed around 3 hours. The first week will start with low-intensity workouts, which can be built up in the second phase and long or higher-intensity workouts. You will need about 6 to 8 hours of daily physical activity, which includes a few sessions off the bicycle to build muscles and reduce the chances of injury. Get started today: Cycling Training Plan for Beginners.

How it works

The plans are divided into high-intensity exercises that include sprints or intervals as well endurance-style sessions such as prolonged rides, stable rides and endurance sessions. These target multiple physiological mechanisms and target multiple physiological functions,” Stern added. Earlier people thought you had to concentrate on a single area of physiology, namely aerobic power. It’s possible to focus on a number of items simultaneously. During the weekends longer trips have to be done while longer harder workouts are held at weekends.

Sports nutrition for cycling training

When you increase your daily calories, you must ensure that you consume a balanced diet. Most Americans ingest over 200 calories a day, which is an enormous mistake and many of them are able to increase calorie intake when training. At an endurance pace, 500 calories per hour would be good calories for cycling. The hardest interval exercise for aspiring athletes may increase this by about 900 calories. Describe these suggestions and how to personalise your workout nutrition.


  • Rob Cornet has been cycling since he was a young child and never stopped. He has raced professionally and now spends his time writing about cycling on his blog. He has ridden in some of the biggest races in the world and has seen first-hand the doping that takes place in the sport. He is an advocate for clean cycling and hopes to see the sport change for the better.