New to Cycling : Here Are Top Beginner Cycling Training Plan You Should Put to Practice

beginner cycling training plan

A BEGINNER CYCLING TRAINING PLAN is the best place to start from if you want to get more from cycling. It helps boost fitness and confidence levels of a cyclist, and if it is followed through, anyone can become skilled in a short amount of time.


Without mincing words, you need a BEGINNER CYCLING TRAINING PLAN because with continue practice comes mastery.

Looking at men like Fausto Coppi, Bernard Hinault, Peter Sagan, Eddy Merckx and Miguel Indurain, these men have at least two things in common - they are experienced, and renowned professional cyclists and they were beginners at a point, just like any other new cyclists.

If you're new to cycling and wish to explore the adventurous world of cycling, this is a good decision because your mental and physical well-being will be enhanced in the process.

If you're new to cycling, then it's best to start with a simple plan to get the ball rolling. The renowned cyclists mentioned above did not suddenly attain that height, they followed a plan, and they became proficient in the end. The result is what the whole world can see, their adept cycling skills.


  • Aspiring and Potential Cyclists
  • Beginner Cyclist
  • Parents and Guardians


Getting prepared: In your quest to launch into the world of cycling, it is important to invest in a good and reliable bike. Before you get a bike, do the following:

Get Familiar With Bike Size and Type

Bikes exist in various shapes and sizes such as (S, M, L, XL). Search and read a little about bicycles before you purchase because there are different kinds, and you need to most appropriate bike if you want to enjoy cycling.

For example, there are Road racers. They are quite light, fast and thrilling to drive. However, racers can be challenging to handle because they have skinny tires and thin handlebar. On the other hand, there are Touring bikes, designed for an extended ride while Hybrid is very easy to handle, built for daily use and perhaps, the best option for beginner cyclists.

Get Familiar With Bicycle Parts

If you will be buying a bike newly or servicing it in preparation for cycling, it is critical that as part of a BEGINNER CYCLING TRAINING PLAN, you have a good idea of components and how to get these components easily.

Knowing how to get replacement parts for your bike with ease will save you time and resources when you begin cycling because wear and tear would affect your bike at some point. You also do not want to be stranded in the middle of nowhere when you could easily do some basic things.

It is good that you know that some parts such as brakes, handlebar and seat tube may not need more than washing and oiling. Other components such as wheels, chain and brake require that you attend to them more often. You may need to clean and oil them more or even change a part yourself.

Some other parts such as brake callipers, tyres may require a visit to your repairer, but it does not cost much to fix them once in a while when it becomes necessary.

As a new cyclist, invest in accessories and tools such as crash helmet and cycling attires which would make your cycling experience fun indeed.


Now that you are familiar with your bike, your BEGINNER'S CYCLING TRAINING PLAN should cover the way you would start your cycling sessions. In doing this, you would need the following:

Master the Art of Body Placement

This vital part of cycling allows you to handle your bike correctly and comfortably. You should, therefore, learn about the necessary adjustments to the seat to ensure your correct positioning.

For example, your bike seat should come up to your hips. This will make pedalling easy and prevent injuries to your knee. Angle adjustment is another consideration you should have. Your seat angle will make it easy for you to switch positions when going up or down a hillside.

You should equally learn to pedal with the top part of your foot and not the feet-fingers. This will help you transfer the necessary force and prevent injuries.

You May Need to Draw a Timetable

Your cycling timetable should cover weeks or months and should spell out the days of the week, activities to be done (short ride, Long ride, hill-climbing) Kilometres to be covered etc.

For example, in the first week, devote time to cycling daily for about 30 minutes on a smooth road. By the second week, you can move higher to cycling for an hour. By the third week, you can make it an hour and thirty minutes long. By the time you are in the fourth week, going for two hours should not be a problem for you on a daily basis.

By the time you have consistently practised for about four weeks, some of the things earlier mentioned about bike parts and functionality would have become a reality for you.

At this point, you may want to rest and focus on work out sessions. By the time you resume after a week, your cycling should advance, and you might want to ride on and descend from a hill.

Cycling up and down a hill should not scare you. All you need is to be careful about bumps and perhaps gravel. In ascending a hill, engage your gears in the low mode so you could have a high tempo. 


As part of a BEGINNER CYCLING TRAINING PLAN, fitness building is important and should be provided for. To do this efficiently, take note of the following:

Be Easy on Yourself

There are stages in everything so as you start, take it easy and never attempt to do much than is necessary.

Ensure You Cycle Constantly

Cycling constantly, will not only help you to get familiar with the task and bike, your fitness would also be built.

Take Time to Rest

As eager as you are to master the art of cycling, you need to build rest into your BEGINNER CYCLING TRAINING PLAN, because your body should not be overworked if it will perform optimally.

Be Wise in Your Choice of Routes

As you start, avoid high hills and adventurous task. Cycle on quiet routes and gradually, you would eventually be able to ride anywhere.

If you can, get yourself one or two cyclists with whom you can ride and practice. It will bring fun and help you a great deal.


As a new cyclist, your BEGINNER CYCLING TRAINING plan should include some of the following activities:
Involvement in workout sessions.

Drinking lots of water which your body needs every 10 minutes will refresh you.

Do not eat a full meal when you are about two hours from riding. If hungry, fruit consumption would do.

As you begin cycling, make provisions for something to eat intermittently (20 to 30 minutes' interval) especially if you would engage in long riding.

Always endeavour to confirm the pressure of your bike's tires. Do this by pressing it. If the tires are soft, you may need to add air.


Cycling is one of the most adventurous and exciting activities that you would ever partake in, its impact on your health and mental wellbeing is so tremendous. To cap it all, it is not difficult to master, especially if you have an appropriate BEGINNER CYCLING TRAINING plan like this and you follow it.

So, get prepared and hit the roads with your bike. Happy Cycling!

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