Beginner Cycling Training Plan

7 January 2021

'from 10 minutes to 20km'

When starting out cycling for the first time it’s important to ease yourself in gently. While you might be eager to start cycling like a pro, it’ll take time to get to that level. More importantly, throwing yourself straight into an intense training routine can actually take some of the fun out of cycling - especially if you injure or strain yourself in the process. When you’re first getting started with cycling as a hobby, your main goal should be to find a routine appropriate to your fitness level - and of course one you enjoy riding.

With that in mind, we’ve put together an eight-week fitness plan to ease you into a regular, yet enjoyable cycling routine.

This plan aims to take you from novice rider to intermediate over the course of the eight weeks, finishing in a 20km ride. If that sounds daunting, don’t worry. Our fitness plan involves increasing the intensity and length of your rides incrementally - helping you to push your limits without going too far, too fast.

In our plan you will cycle every other day with a rest day in-between and then go for a longer ride on the weekend either Saturday or Sunday. Before you begin, plan out which days will work best for you. In many cases, the ideal would be to ride on a Tuesday, a Thursday and a Saturday or Sunday, as this always leaves you with a rest day between rides without you having to switch your days. However, you might find that a different pattern works better for you alongside your existing commitments to work, studies and home. The most important thing is that the routine works for you - both in terms of fitting in with your schedule and giving your body enough time to rest and recover between rides.

Where you cycle is up to you. If you live near any dedicated cycle routes or trails, these are good options as beginner riders are expected and accommodated for. Alternatively, you could try using a route-planning app such as Komoot or Garmin connect if you have a GPS-enabled device.

If this is your first time on two wheels we suggest you plan a route that is mostly flat, allowing you to build your fitness levels as you go. On the other hand, perhaps this training plan marks your return to cycling after a break. If this is the case and you’re looking to get your fitness levels back up to scratch, you might want to plot out a more varied route with challenging climbs and interesting descents.

We’d also recommend that you pick a location you more or less know. You don’t have to have travelled every inch of the route, but if you know the local area, that can make it easier to know where you can stop for rests and fill up water bottles. It also means you’re less likely to get lost! Alternatively, if you’d prefer a change of scenery, consider taking a trip out there before you start training on the route so you can begin to familiarise yourself with the area.

beginner cycling training plan

Beginners cycling training plan

As you can see, this training plan is simple enough, but completing it can take you from total cycling beginner to a competent cyclist with a 20km ride under your belt in just eight weeks.

Want to track your progress? Download our beginner cycling training plan in excel format below so you can mark your progress as you go.

One great way to help you find the time to ride during the week is to block out time for it in your calendar - whether digitally or on paper. This is also a great opportunity to note down the details of your rides, too. For example, as well as blocking in the time to ride, note down the route or location, as well as how long the ride will be. Then, after your ride, you might also like to make a note of what you found easy or difficult along the way. This way, you can look back at your notes towards the end of the eight weeks and see how far you’ve progressed!

Ready to go but missing one essential piece of equipment? Check out our range of bikes perfect for newbie cyclists breaking into the world of two-wheeled fun.