Whether you’re aiming to feel leaner and stronger, boost your stamina, or simply enjoy the great outdoors, cycling can be your ticket to a healthier and more fulfilling lifestyle. That said, if you’re new to cycling or have never managed to establish a regular riding habit, it can be tricky to know where to start. Today, we’ll provide a detailed, accessible guide to summer cycling training plans tailored for beginners.
Why choose cycling for fitness?
Before diving into the training plans, let’s briefly explore why cycling is a fantastic fitness option for people of all ages and abilities:
Low-impact exercise: Cycling is gentle on the joints, making it suitable for those with different mobility levels and athletic histories. Unlike running, it reduces the risk of injuries commonly associated with high-impact activities.
Cardiovascular health: Regular cycling improves cardiovascular fitness, enhancing heart and lung function. Say hello to better overall health and reduced risk of chronic diseases.
Weight management: Cycling burns a significant number of calories. A moderate ride, combined with a balanced diet, can help you manage your weight effectively.
Mental health benefits: Combining physical activity and being outdoors helps reduce stress, anxiety, and depression, promoting overall mental well-being. Cycling can be done alone or with a group, so you can adapt your program according to your social battery on any given day.
Flexibility and convenience: Related to the point above — cycling can be easily integrated into your daily routine. Whether commuting to work or taking a leisurely ride in the evening, it offers flexibility that suits busy schedules.
Getting started: Essential gear and safety
Before you start your cycling journey, having the right gear and understanding basic safety measures is crucial.
Bicycle selection: Choose a bike that fits your needs—we have plenty of guides to help steer you in the right direction. In general, though, a hybrid bike offers a good balance for road and off-road cycling for beginners. Ensure the bike is the right size for your height and has been properly adjusted.
Helmet and comfy clothes: Never ride without a helmet. It’s a non-negotiable piece of safety equipment that can protect you from serious injuries. We also suggest you invest in padded cycling shorts and a moisture-wicking jersey to seriously enhance comfort during rides (you won’t regret this!). Proper cycling gloves can help prevent blisters and improve grip.
Hydration: Always carry water, especially on longer rides. We recommend a hydration pack or water bottle cage attached to your bike.
Basic repair kit and road safety: Equip yourself with a repair kit, including a spare tube, tyre levers, and a pump. Knowing how to fix a flat tyre can save you from being stranded. In addition, you should familiarise yourself with cycling rules and regulations in your area. Use bike lanes where available, and always signal your intentions to other road users.
Beginner training plans: Building your summer cycling routine
Alright, now let’s get to the good stuff! If you’re looking to get serious about cycling this summer, these are some tried and true training plans to help you make consistent progress while avoiding injury.
Here are three detailed training plans tailored for beginners: a 4-week, 8-week, and 12-week plan.
4-Week Beginner Training Plan
Objective: Establish basic fitness and build endurance for 30-minute continuous rides.
Week 1: Start with a 15-minute ride at a comfortable pace on Day 1, focusing on maintaining a steady cadence. Rest or perform light stretching on Day 2. On Day 3, ride for 20 minutes, incorporating 5 minutes of moderate effort, then rest on Day 4. Day 5 involves another 15-minute ride, focusing on smooth gear changes and balance, followed by rest or light exercise on Day 6. Conclude the week with a 20-minute easy ride on Day 7, enjoying the scenery and relaxing.
Week 2: Begin with a 20-minute ride on Day 1, including two 5-minute segments at moderate effort, then rest on Day 2. Increase the ride to 25 minutes on Day 3, maintaining a consistent cadence, and take a rest on Day 4. Day 5 includes a 20-minute ride with a 3-minute hard effort hill or resistance interval, followed by rest on Day 6. Finish the week with a 25-minute easy ride on Day 7.
Week 3: On Day 1, ride for 25 minutes with three 5-minute moderate effort segments, and rest on Day 2. Ride for 30 minutes at a steady pace on Day 3, then take a rest on Day 4. Day 5 features a 25-minute ride, including three 3-minute sessions on a moderate incline or with higher resistance, followed by rest on Day 6. End the week with a 30-minute easy ride on Day 7.
Week 4: Kick off with a 30-minute ride on Day 1, incorporating four 5-minute moderate effort intervals, and rest on Day 2. Ride for 35 minutes at a steady pace on Day 3 and rest again on Day 4. On Day 5, ride for 30 minutes, including two 5-minute high resistance or hill segments, followed by rest on Day 6. Conclude with a 35-minute easy ride on Day 7.
8-Week Intermediate training plan
Objective: Build upon basic fitness to achieve consistent 60-minute rides with varying intensities and terrains.
Weeks 1-2: Follow the structure of the 4-week plan, increasing each ride by 5 minutes. Focus on extending your endurance and incorporating more moderate effort intervals.
Weeks 3-4: Start with a 30-minute ride on Day 1, featuring three 7-minute moderate effort intervals, followed by rest on Day 2. Increase to a 35-minute steady ride on Day 3, and rest or light activity on Day 4. Day 5 involves a 30-minute ride with four 4-minute high-intensity intervals, and rest on Day 6. Wrap up the week with a 35-minute ride on varied terrain, including flats and gentle hills, on Day 7.
Weeks 5-6: Begin with a 35-minute ride on Day 1, including four 7-minute moderate effort intervals, and rest on Day 2. Day 3 features a 40-minute steady ride, followed by rest on Day 4. On Day 5, ride for 35 minutes, incorporating three 5-minute high-effort hill climbs or resistance intervals, then rest or cross-train on Day 6. Finish with a 40-minute easy ride on Day 7.
Weeks 7-8: On Day 1, ride for 45 minutes with four 8-minute moderate to high-intensity intervals, and rest on Day 2. Ride steadily for 50 minutes on Day 3, and rest on Day 4. Day 5 includes a 45-minute ride with four 5-minute hard effort hill or resistance intervals, followed by rest on Day 6. Conclude with a 50-minute easy ride on Day 7.
12-Week advanced beginner training plan
Objective: Progress to consistent 90-minute rides, preparing for longer distances and varied terrains.
Weeks 1-4: Follow the 8-week plan, gradually extending rides by 5-10 minutes as comfortable. Emphasise building endurance and integrating longer moderate effort intervals to increase fitness levels.
Weeks 5-8: Start the week with a 45-minute ride on Day 1, featuring five 8-minute moderate to high-intensity intervals, followed by rest on Day 2. Day 3 involves a 60-minute steady ride and rest or light cross-training on Day 4. On Day 5, ride for 45 minutes with five 5-minute high-effort intervals or hills, then rest on Day 6. End the week with a 60-minute easy ride on Day 7.
Weeks 9-12: Kick off with a 60-minute ride on Day 1, incorporating six 8-minute moderate to high-intensity intervals, and rest on Day 2. Increase to a 70-minute steady ride on Day 3, followed by rest on Day 4. On Day 5, ride for 60 minutes with five 6-minute high-effort hill climbs or resistance intervals, and rest on Day 6. Conclude with a 70-minute easy ride on Day 7.
These structured plans provide a progressive approach to cycling fitness. Each week builds on the previous one, allowing you to see gradual and sustainable improvements in endurance and strength.
