Beginner Cycling Training Plan

Thinking about cycling & beginner cycling training plan but not sure how or what you need? Cycling not only increases your fitness, flexibility, strength, and joint mobility, but it can also improve your posture and strengthen your bones. It’s an excellent fat-buster, especially around the stomach, and even lowers your disease risk. Additionally, it is good for your mental health. Cycling has proven to reduce anxiety, depression, and stress. Last but not least, it works for all your major muscle groups, is low impact, and most importantly, is fun.

What do you need to start cycling?

No prizes for this, but the first thing you need is a bike. However, you should be pretty aware of which bike to buy. There are different types, and they all make a difference, so consider how you will use your bike before you buy one. Here are the main types of bikes you need to know:

  • Road bike
  • Mountain bike
  • Hybrid bike
  • Cruiser
  • Touring bike
  • Fold-up bicycle
  • E-bike

Items you don’t need to begin with

The products you can buy as a cyclist are seemingly endless. But it’s important to realize that you don’t need to spend a fortune or get everything at once when you’re starting. People who think you need them (including bike shop vendors) don’t, at least not immediately.

  • Power Meter: Training with power is surprisingly effective, and a power meter is invaluable. But you can take a practice run before investing in one.
  • See power meter for the heart rate monitor.
  • Anything made of carbon fiber is pricey, strong, and lightweight. Go for it if you want a carbon bike frame, wheels, or other components! More economical options like aluminum will do all you need if you don’t.

Why is structured training essential?

Most cycling training can categorize under two categories. It is unstructured training and structured training. Any workout or riding that aims to improve overall fitness but lacks a defined goal or structure is considered unstructured training. Unstructured training is a fantastic way to spend some time on the bike and build up necessary fitness, but it’s not the greatest or most effective method to go faster. When you want to achieve your peak performance, focus on certain goals, or develop long-term fitness, an organized training program is the most efficient approach.

Through training phases made up of targeted exercises, structured training focuses on particular abilities and goals. In this approach to training, structured exercise is the core of the movement, and the structured training plan is the overall organization of training. A season-long training plan usually includes three different training phases. They can be classified as an important stage, a building stage, and a specialized setting. Each phase lasts four to six weeks and helps build a specific type of fitness through a strategic organization of workouts and training weeks.

All exercises in the beginner cycling training plan are tailored to your current fitness level and help ensure that your training plan is not too challenging or accessible. The workouts gradually get harder and more specialized as you go through the process, keeping your training interesting and helping you build strength. This method of training is appropriate for everyone thanks to its progressive design. (regardless of how fit they were in the beginning). But some strategies are more suitable for beginners than others.

Beginner Cycling Training Plan

Beginner Cycling Training Plan

Week 1

Sunday

Warm-up: 5min

Session: 3h 30min long ride with 4× 10sec flat sprints

Intensity: Zone 1 on the flat, zone 3-4 on hills, all out on sprints

Instructions: This is your weekly long ride incorporating flat sprints from a rolling start. Use moderate gear such as 53×17/16 and go steady on the hills.

Monday

Rest day

Tuesday

Warm-up: 5min

Session: 1h 30min steady ride with 5-6× 10sec flat sprints

Intensity: Zone 1 on the flat, zone 3 on hills, all out on sprints

Instructions: Steady ride with flat sprints from a rolling start. Use moderate gear such as 53×17/16. Go easy on the hills and smash the sprints

Wednesday

Rest day

Thursday

Warm-up: 5min

Session: 1h 15min steady ride with 5-6× 4min intervals

Intensity: Zone 1 on the flat, zone 3 on hills, zone 5-6 on the intervals

Instructions: Steady ride with aerobic power intervals. Strike them and try to maintain a consistent effort across each interval. These should hurt

Friday

Rest day

Saturday

Warm-up: 10min

Session: 1h 30min medium-intensity endurance training

Intensity: Zone 3 on the flat, zone 4-5 on hills

Instructions: Medium-intensity endurance training will give you a solid tempo session for quality endurance work. Pedal smoothly, stay in an aero position, and drink regularly.

Week 2

Sunday

Warm-up: 5min

Session: 3h 30min long ride with 4× 10sec flat sprints

Intensity: Zone 1 on the flat, zone 3-4 on hills, all out on sprints

Instructions: This is your weekly long ride incorporating flat sprints from a rolling start. Use moderate gear such as 53×17/16 and go steady on the hills.

(Same session as Sunday Week 1)

Monday

Rest day

Tuesday

Warm-up: 10min

Session: Endurance training with 4× 10sec flat sprints

Intensity: Zone 2 on the flat, zone 4 on hills, all out on sprints

Instructions: Core endurance ride with flat sprints from a rolling start. Use moderate gear such as 53×17/16 and aim for a consistent pace on the flat.

Wednesday

Rest day

Thursday

Warm-up: 5min

Session: 1h 15min steady ride with 5-6× 4min intervals

Intensity: Zone 1 on the flat, zone 3 on hills, zone 5-6 on the intervals

Instructions: Steady ride with aerobic power intervals. Strike them and try to maintain a consistent effort across each interval. These should hurt

(The same session as Thursday Week 1, but try to add one more interval)

Friday

Rest day

Saturday

Warm-up: 10min

Session: 2h steady ride

Intensity: Zone 1 on the flat, zone 3-4 on hills

Instructions: Steady ride on as much flat terrain as possible. Don’t go hard today. Practice eating and drinking while you ride

In the zone

Training zones are essential here. So please don’t ignore them. You will need a heart rate monitor to measure them accurately. But here’s how they work, as defined by Stern as far back as 2000…

The Recovery Zone is a straightforward effort at 40-60bpm above your maximum heart rate. Use this for cool-downs and easy spins on days off.

1 Zone: Endurance workout at 45 to 50 beats per minute under your maximum heart rate

2 Zone: Endurance session at 40-45bpm below your maximum heart rate

3 Zone: Endurance workout at 30 to 40 beats per minute below your maximal heart rate

4 Zone: Intense exertion with a heart rate that is 25 to 30 beats per minute (bpm) over your maximum and slightly below your lactate threshold

5 Zone: Intense exertion at 15-25bpm over your maximal heart rate and just beyond your lactate threshold

6 Zone: Maximal exertion is 0–15 beats per minute (bpm) under your maximum heart rate.

7 Zone: Fastest possible speed at or just under your maximal heart rate

Cycling tips for beginners

There are a few things that are not immediately obvious to cycling beginners. So here are some top tips to note before you get started:

  • Keep your tires pumped up. It makes cycling more manageable and reduces your chances of getting a puncture.
  • As mentioned earlier, always have a puncture repair kit (inner tube, Allen key, tire lever, and pump) with you.
  • Invest in some eyewear. It protects your eyes from bugs, rain, stones, and glare. You’d be surprised how many bugs your eyes can get if you don’t watch them.
  • Buy and use mudguards, especially when biking to work.
  • For longer bike rides, make sure you’re fueled and hydrated. Energy bars, pieces of cake, sweets, and bananas are excellent energy sources for long rides and will keep you feeling energized.

Road cycling tips for beginners

Regarding road cycling, there are a few other things to consider and tips that will come in handy.

  • If you ride a road bike, you should consider wearing a helmet. You will travel at a faster speed than most other types of bikes, and you will share the road with vehicles. More than half of cycling deaths are due to head injuries.
  • Make sure you choose the correct riding position. It makes a massive difference in how comfortable you are and, as a result, how long you can ride.
  • If you use clip pedals, try to get into the habit of clipping early and with the same foot each time. Clip pedals increase your power and speed. They are just getting used to it.
  • If riding in a group, learn how to ride in a group. You’ll use your energy more efficiently, resulting in longer, faster rides. The social aspect will also encourage you to cycle more often.
  • When cornering, always keep your outside pedal in the lowest position and apply downward pressure. Your bike’s grip on the ground is improved.
  • Make sure your understanding of high-speed coding is current. You will also benefit from reading more about route placement techniques.

Cycling workouts for beginners

Beginner Cycling Training Plan. Cycling workouts for beginners

The first cycling interval workout for beginners is called Tempo. It is a moderately difficult aerobic intensity interval, which means it is harder than your cruising endurance speed but not so difficult that you can only talk in brief phrases. To incorporate Tempo into your training, build up time intensity. These intervals should be extended, starting at least 15 minutes and progressing to 60 minutes. Typically, athletes complete one long break during a tempo workout. For example, you could run 60 minutes and insert a 20- or 30-minute tempo interval. Compared to 60 minutes of walking at an endurance speed, a 60-minute walk with tempo breaks results in a more significant aerobic stress.

The second cornerstone segment to integrate into your training is termed SteadyState. These 10-20 minute intervals target your maximum sustained power output or lactate threshold power. Without a heart rate sensor or power meter, if your breathing is deep but labored (can’t control stillness!), you can say you’re at an appropriate intensity and can only speak in short phrases. Cornerstone Lactate Threshold Interval Training is 10 minutes of SteadyState intervals with 5 minutes of easy spinning recovery.

Sports nutrition for cycling training

As you increase your weekly caloric expenditure, you must ensure that your calorie intake is sufficient to meet your needs. The great majority of Americans consume more calories than they need, and a significant error people make is to boost their calorie intake more than they need when they start training. 500 calories per hour is an acceptable caloric expenditure while riding at a moderate endurance speed. Starting a strong interval training program can increase that for an athlete to 750–800 calories per hour. To start customizing your sports nutrition, use the following recommendations as a starting point.

  • Hydration is king. Staying hydrated is a priority because sweating helps regulate core temperature, maintain blood volume to deliver oxygen to working muscles, and aid digestion. Hydration feeds nutrition. Your hydration status determines whether your nutritional strategy has a chance of being effective.
  • Sixty minutes or less of exercise does not require extra calories. You begin training sessions with 1600-2000 calories of stored carbohydrate energy in your body and tens of thousands of calories worth of fat. You have enough easily accessible power for a 60-90 minute workout.
  • Consume carbohydrates during exercise longer than 90 minutes. Performance decreases as carbohydrate stores deplete, as carbohydrates are the body’s preferred fuel for high-intensity efforts. For improved performance on long rides, aim to consume about 20-30% of your hourly caloric expenditure, primarily carbohydrates. Aim to eat 100–180 calories each hour if you are riding an endurance bike for three hours and anticipate burning 500–600 calories every hour.
  • Fill up your water bottles and carry around some calories. Sports drinks are great, but combining fluids with calories can have disadvantages. When you separate the two, water in your bottles or electrolyte drinks and food in your jersey pockets, you can increase fluid intake in response to high temperatures or increase your stomach without overloading your stomach with too many calories. Read more about hydration/nutrition for hot weather.
  • Off the bike, a healthy diet is rich in fruits and vegetables, lean proteins, and natural fats. Protein needs are not significantly increased by cycling training, so the majority of cyclists should be able to meet their needs through meals and snacks rather than supplements. The most important aspect is getting enough energy. Significant calorie restriction to lose weight when you begin training often prevents your body from creating the positive adaptations that will improve your fitness and performance.

Tips for cycling success

Beginner Cycling Training Plan.

Here are some of the crucial guidelines to bear in mind before beginning on the 100-mile challenge.

  • Start small and gradually work your way up.
  • Cycling nonstop for four to five hours is to be expected.
  • Aim to ride at a modest intensity.
  • Decide your itinerary carefully, and plan where you will rest.
  • Get enough sleep before taking this, please.
  • Start early in the morning. Never try to ride at night.
  • the weather, please. If the weather prediction is unfavorable, avoid riding that day.
  • Find other cyclists to join you. Miles has no issue traveling with the business.
  • Make sure to share your strategy and route with relatives and friends.
  • Establish a start and finish time.
  • Plan exactly where you will be cycling

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