How to start a cycling routine for beginners to kickstart your cycling fitness today

Are you wondering how to start a cycling routine for beginners?

You’re in the right spot! In this guide, I’ll walk you through how to craft a cycling routine that fits seamlessly into your life.

I’ll share easy-to-follow plans for both 3-day and 4-day workout routines, plus tips to help you stay motivated and enjoy every ride.

Whether you’re a runner looking for running tips or a cyclist searching for cycling advice, this site is here to help you elevate your fitness game.

HOW TO START A CYCLING ROUTINE FOR BEGINNERS

Building a new habit takes time and consistency. Here’s how to start your cycling routine for beginners:

Set clear goals

Before you hit the road, it’s time to get clear on your cycling goals. Whether you’re aiming to ramp up your fitness or dive into a new hobby, having defined goals will keep you on track and motivated.

Looking to kickstart your cycling journey? This Cycling Training Plan for Beginners ($8) is designed to guide you through those crucial first weeks on the bike.

Let’s talk about some examples of cycling goals.

Short-Term Cycling Goals For Beginners

Ride consistently: Start with 2-3 bike rides a week to get comfortable moving a few times a week.
Go longer: Got a total weekly distance you stick to? Aim to gradually extend your total weekly distance by 10-20% each week.
Set a time goal: Challenge yourself to do your usual ride faster and work on getting faster with experience.
Try a month-long challenge: Commit to riding for 15 minutes a day for a month to build your endurance.

Medium-Term Cycling Goals for Beginners

Join a local event: Sign up for a 20-50 mile event or charity ride. It’s a great motivator and helps keep you focused.
Hone your skills: Work on essential cycling skills like braking, turning, and climbing hills.

Long-Term Cycling Goals for Beginners

Set a long-distance challenge: Aim for a 100-mile ride within a year!

If you’re wondering, “How do I ride longer distances without burning out?” come check out my post on long-distance cycling where I share all the essentials of endurance cycling training to help get you on the right track!
Boost your performance: Track your progress and set goals to improve metrics like average speed, such as increasing your speed by 1 mph over a few months.

Build a sustainable cycling routine

Now that you’ve set your sights on a goal, let’s build a routine to help you crush it.

Here’s your next step:

Create a weekly schedule: I know this tip isn’t new or groundbreaking, but it’s a classic for a reason: it works.

Like you schedule meetings and coffee dates, set aside specific times for your bike rides.

Maybe it’s Monday, Wednesday, and Friday mornings before work, or Tuesday and Thursday evenings after dinner.

The trick is to find what works with your schedule, so it becomes a natural part of your life, making it easier to stick with your goals and enjoy the ride.
Start small: Consistency is your best friend here. Short, regular rides trump cramming in one long workout each week. Even just a few minutes a day can add up, helping you build a solid habit that sticks.
Mix it up: Keep things fresh by exploring new routes and mixing up your cycling speed and distance.

This variety isn’t just for fun—it’s essential for your progress. These new challenges keep things interesting, your body adapting, and helping you avoid plateaus, so you’ll stay excited and motivated about cycling.

Ready to dive in? Here are your beginner-friendly 3-day and 4-day cycling routines to get you started.

3-Day cycling schedule for beginners

If you’re just starting, a 3-day workout routine is a great way to ease into cycling without feeling overwhelmed. Here’s a detailed plan:

Week 1-2

Day 1: 20-minute easy ride at a comfortable pace.
Day 2: Rest or light stretching to avoid stiffness.
Day 3: 20-minute easy ride.
Day 4: Rest.
Day 5: 20-minute easy ride.
Day 6: Rest or light stretching.
Day 7: Rest.

Week 3-4

Day 1: 30-minute moderate ride.
Day 2: Rest or light stretching.
Day 3: 30-minute moderate ride.
Day 4: Rest.
Day 5: 30-minute moderate ride
Day 6: Rest or light stretching.
Day 7: Rest.

4-day cycling schedule for beginners

Once you’ve built some endurance with the 3-day routine, you can challenge yourself with a 4-day workout routine.

Week 1-2

Day 1: 20-minute easy ride at a comfortable pace.
Day 2: Rest or light stretching.
Day 3: 20-minute easy ride.
Day 4: Rest or light stretching.
Day 5: 20-minute easy ride.
Day 6: Rest.
Day 7: 20-minute easy ride.

Week 3-4

Day 1: 30-minute moderate ride.
Day 2: Rest or light stretching.
Day 3: 30-minute moderate ride.
Day 4: Rest or light stretching.
Day 5: 30-minute moderate ride.
Day 6: Rest.
Day 7: 30-minute moderate ride.

Are you looking for more? Inside the Cycling Training Plan for Beginners ($8), you’ll find this flexible training, targeted strength moves, and motivational tips to keep you on track. This cycling workout plan helps you build endurance, prevent injuries, and stay motivated.

Now, let’s dive into 5 more tips to boost your cycling routine

1. Get the right cycling gear: It’s essential for your comfort and safety and you can dive into my post on must-have cycling gear for a smoother, more enjoyable ride.

2. Plan your routes: As a new cyclist, I wanted to find bike-only trails to practice my road bike skills before graduating to busier roads. So how did I find the road bike trails near me? And, more importantly, how can you find bike trails near you?

Check out this guide on the best bike trails near you to discover new routes.

3. Brush up on cycling traffic laws: These laws are all about making sure everyone on the road, whether on two wheels or four, stays safe and sound.

When cyclists and drivers stick to the rules, traffic becomes predictable and smooth on the road, cutting down confusion, helping traffic flow better, and keeping roads safer for everyone.

Want to know more? Dive into this post on the 9 rules of the road for cyclists.

4. Warm up and cool down: Every time you get on your bike, whether it’s a casual ride with friends or a heart-pounding workout, deserves a strong start and smooth finish.

And the secret to this lies in two essential things: your warm-up and cool-down.

By doing these things, you’ll protect yourself against common cycling injuries, optimize your performance, and prime your body and mind for the road.

Check out this post on the magic of warm-up and cool down routines for cyclists.

5. Get a bike fit: If you’re experiencing discomfort during or after your rides—like nagging pains in your saddle area, knees, or strain in your neck, shoulders, and wrists—this post is for you.

We’ll explore essential bike fitting tips and adjustments you can make yourself to transform those cycling aches into a smoother, more enjoyable experience.

CYCLING TRAINING PLAN FOR BEGINNERS

CYCLING WORKOUT PLAN FOR BEGINNERS

Are you ready to start riding your bike and need help getting started? This cycling training plan is perfect for beginners looking to get rolling with confidence.

That’s because inside, you’ll find:

Flexible training: Start with the 3-day plan and gradually build up to the 4-day schedule as you gain confidence and endurance. These adaptable routines are designed to boost your endurance and keep you moving forward.
Strength training moves: Cycling isn’t just about the legs; it requires strength and stability throughout your whole body. That’s why this plan gives you strength training moves that complement your cycling routine.
Motivational tips: Everyone faces motivation hurdles now and then, and that’s okay. That’s why you’ll get practical motivation advice to keep you going.

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