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Cycling training for beginners

If you are a cycling novice and signed up to a fun ride or this is your first charity cycle please use the training plan below as a guideline. Depending of your age, gender and amount of physical activity you do each week you need to listen to your body.

If it’s to easy, go harder, if it’s to hard do less. The trick with any training plan is to build up how much time you spend exercising and enjoy it it!

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest day 5 mile cycle Rest day 5 mile cycle Rest day 7 mile cycle Rest day
2 Rest day 6 mile cycle Rest day 6 mile cycle Rest day 8 mile cycle Rest day
3 Rest day 7 mile cycle Rest day 7 mile cycle Rest day 9 mile cycle Rest day
4 Rest day 8 mile cycle Rest day 8 mile cycle Rest day 10 mile cycle Rest day
5 Rest day 9 mile cycle Rest day 9 mile cycle Rest day 11 mile cycle Rest day
6 Rest day 10 mile cycle Rest day 10 mile cycle Rest day 12 mile cycle Rest day
7 Rest day 11 mile cycle Rest day 11 mile cycle Rest day 13 mile cycle Rest day
8 Rest day 12 mile cycle Rest day 12 mile cycle Rest day 14 mile cycle Rest day

 

Please Note
All cycles should be conducted at a comfortable pace (Heart Rate 115 to 130 BPM) and if you haven't trained for a while or have an injury Always consult a doctor before embarking on a new training program.

Cycling training for beginners