Buzz
How's your cycling coming along? If you're just joining our fitness challenge, this September we're getting on our bikes (whether inside or outdoors) for some cycling workouts. If you're enjoying it and want to push yourself further, here are some beginner training plans to consider.
If you're looking for a simple approach to improving, here's a great quote from FuzzyCollege on the r/cycling subreddit summing it up perfectly:
When you start cycling, you get faster just by riding more often. Then, you get faster by riding longer distances, and eventually, when you’re in top shape, you’ll improve by focusing on intensity and adding intervals to your rides.
If you're looking for a more detailed training plan, here are some options to consider:
Cancer Research UK offers a guide for those preparing for a 30-mile charity bike ride. There's a beginner plan for those who haven't cycled recently (starting with three 10-minute rides per week and progressing to a long 45-minute ride). Then, an 8-week plan follows, including off-bike strength exercises, helping you work up to riding about two hours once a week.
Cycling Weekly provides a 12-week plan for beginners who already have some fitness level. The first week includes 60- and 90-minute rides, eventually reaching 3+ hours for the longest weekly ride.
Bicycling presents a 6-week plan suitable for all levels. Every week consists of three 45-60 minute cycling sessions, with the remaining days designated for cross-training, rest, or an easy ride.
Cycling more often and gradually increasing your ride lengths will significantly help you build stronger lungs and legs while improving your comfort on the bike. We'd love to hear how it's going!
