6 Weeks To Better Bicycling

Kick some butt with the increased endurance you’ll gain from this specific six-week cycling plan. Unless otherwise noted,. each workout can be done on a local road with minimal traffic, in the park, on an off-road mountain bike trail, on the stationary bike or in an indoor cycling class–your choice.

WEEK 1

Start slowly–allow your body to adapt to the new activity. Begin a log of your workouts to chart progress.

Tuesday: 30 minutes of moderate cycling, indoors or out.

Thursday: 30 minutes of moderate cycling.

Saturday: 60 minutes of moderate biking outdoors.

WEEK 2

Step up the pace to four times a week and add one round of interval training.

Monday: 30 minutes of moderate cycling.

Wednesday: 30 minutes of intervals. Find a hill outdoors with minimal auto traffic. After warming up for a few minutes, head uphill and coast back down. Make your climbs more difficult by pedaling harder each time you head back up. Be sure to cool down and stretch after doing intervals.

Friday: 30 minutes of moderate cycling.

Saturday or Sunday: 60 minutes of moderate biking outdoors.

WEEK 3

Add some longer workouts to your schedule.

Monday: 30 minutes of moderate cycling.

Wednesday: 45 minutes of moderate cycling.

Friday: 45 minutes of intervals.

Saturday or Sunday: 90 minutes of moderate biking outdoors.

WEEK 4

Spin into stronger workouts–and add more intervals.

Monday: 30 minutes of moderate cycling.

Wednesday: 45 minutes of more strenuous cycling. Try to add 10% more miles than you did during Wednesday’s workout last week in the same amount of time. Pick up a bike computer at your local cycling shop to keep track of miles, speeds and times ridden.

Friday: 45 minutes of intervals. Try to fit 20% more intervals than you normally do into this time by riding harder and faster uphill.

Saturday or Sunday: 90 minutes of moderate biking outdoors.

WEEK 5

Keep up the pace.

Monday: 30 minutes of moderate cycling.

Wednesday: 45 minutes of more strenuous cycling, including the 10% more miles you added last week.

Friday: 45 minutes of intervals, including the 20% you added last week.

Saturday: 30 minutes of slow and easy recovery cycling.

Sunday: 90 minutes of moderate biking outdoors.

WEEK 6

Measure your progress from Week 1. You’ve come a long way! Now you’re ready to test your mettle at a charity bike event or other cycling race in the beginner class. Keep up the good work.

Monday: 30 minutes of moderate cycling.

Wednesday: 45 minutes of more strenuous cycling, including the 10% more miles you’ve added.

Friday: 45 minutes of intervals, including the 20% you’ve added.

Saturday: 30 minutes of slow and easy recovery cycling.

Sunday: 90 minutes of moderate biking outdoors.

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