Cycling Training Plan for Beginners – Enjoy Cycle Ride

If you have a deep passion for biking then this article is for you. In this article, we have elaborated cycling training plan for beginners. Hope this approach will be highly beneficial for every inexperienced cyclist who Love mountain bikes ride.

Your desires must shout on you when you watch other cyclists pass quickly mocking you for not to reach on their level, right? Only your dedicated effort and a perfect guideline can make you meet with the goal you want to achieve.

Here, we have sectioned our plans and organized them nicely. This can turn you to be a great performer in it.

Some points to consider Before you Get ready

“Are you ready to read out the plans?”  “Well, before that, some essential factors should not be overlooked.”

Check if your bike is okay:

For beginner level cyclists, this factor is very much crucial. Check the brakes, chains and other gears for your safety.

Otherwise, it would add extra pressure and drain your energy level badly. After all who would like to bear sticking gears or sounding chains?

Is it fit for riding?

Your bike should fit you nicely so that it could be comfortable for making professional riding. You can hire for a bike fitter. He will help you by doing the right measurements to make it suitable for you.

Decorate your journey with comfortable gears:

There are some unavoidable mongoose bike components you need to gather before you start learning cycling training plan for beginners.  Biking helmet, water bottle, torch light, and padded shorts are included to fulfill this learning. 

Moreover, you need a comfortable dress up that suit for the ride.  Also, for smooth leg paddles, well fitted and good quality shoes are important to have.

Increase the nutrition level and your body fitness:

If you are lack of energy, this full proof plan is just like a shocking for you. Also, check the nutrition level you have. As it requires physical energy, you should hydrate yourself and eat balanced diets.

Best cycling Plans for the beginners

In this segment of the article, we are going to introduce you with the best cycling training plan you should know as a beginner. Consequently, we have parted it in to 8 weeks. “What should you do in every week?

“Well, we have highlighted them precisely to let you learn easily. Let’s proceed with the progress.

Week 1: Build your confidence and get ready mentally

Foundation is the most important thing to get immense success with the cycling training plan. On the first week, make your mind to initiate it on any state. No matter if it is on flat road or in busy traffic hour, you must have a strong mind set to overcome the pressure.

Be sure of your comfortable level. Just make the right body positioning with the cycle. When needed, make it adjust with the fitness.

Week 2: Boost your energy

Did you notice any issues happened in week 1? Then fix it as much as possible. If you feel less energetic then hydrate your body by drinking at least 8 glasses of water on regular basis. Of course, take nutritional food.

For additional energy, take water bottle or energy drinks with you. After every ride, drink the water supplements. It will ensure enough electrolytes and carbohydrate in your body.

Week 3: Learn Pedaling techniques

At the 3^rd week, concentrate on this section. This is not a walk in the park at all. It requires a lot of concentration and dedication to learn pedaling.

To improve in this part, you have to practice pedal stroke, cadence and perfect pushing down using the pedals properly.

Make your knee position straight ahead. Go for 80 rpm cadence for natural pedaling. The pedal stroke is not efficient enough when you find bouncing in the saddle at times.

If you try for a slow cadence, then make an approach for 60 rpm. Another thing you can do by adding cross-training practice session at this week.

For an example, you can go for swimming or running for 15-20 minutes. This is going to boost your pace and make it adjust with the riding.

Week 4: Take a break

Meanwhile, you have learnt riding. When you reach on the mid way, you need a short break for retaining the energy you lose. Make sure you eat something and hydrate the body after each break.

Refuel your strength by eating carbohydrate enriched foods, fruits etc. Definitely, it will manage the riding in a smooth way.

Week 5: Refresh your mood

By the time you have worked really hard. Now relax your mood by doing something easy. Just like as cardiovascular exercises, meditation or yoga. Of course, it works nicely to refuel your stagnant energy.

Week 6: Practice riding up hills

In this week, it’s a challenge for you to focus on the hard work.  Take approach on riding the hills. Slowly, make some effort of RPE approximately for 7 times. This will make your pace good enough for climbing the hills.

Make sure that you are maintaining high cadence while doing it. Try to be relaxed and happy. Never take any pressure at the initial stage.

Week 7: Improve your practice session

Carefully pace it till you are not reaching at RPE 8. Keep the eyes straight on the route. Learn where to break. If needed use handlebars to do it easily. Make smooth traction.

Week 8: Stick to your learning guide

Practice will improve your knowledge. Check the gears, break or chains. By the time, there are chances to worn out. Repair them if needed. Also, monitor your energy level and fitness as it requires repeating the whole training for learning.

Final words

At the final note, we expect you to be happy with the guideline. In fact, this cycling training plan for beginners will upgrade your learning session in future. Just practice it and be a professional rider and if you don’t have bike then you can choose quality bike to buy for you.