We’ve created a six-week plan with Olympic cyclist Becky James to help you get started. Most rides are at a moderate intensity which means you should still be able to have a short conversation. As the weeks progress the sessions get slightly longer as your fitness improves. In weeks five and six, some vigorous speed work is introduced to raise your heart rate a little bit higher for short spells. These intervals should make you short of breath and you’ll only be able to speak a few words.
The way the plan is laid out may not fit your schedule exactly so feel free to move the sessions to suit you, making sure you get adequate rest between rides.
Take a look over Becky’s six-week beginner cycling plan and download the PDF to stick on your fridge.
Download Becky's cycling training plan PDF (325 KB).
Becky’s top tips for beginners
- Get your bike checked over by a qualified mechanic at your local bike shop. Especially if it hasn’t been out of the shed for a while.
- If you haven’t ridden for a while or you’re brand new to cycling, you may find that some formal training helps with your confidence. Training takes place across the country.
- Get the essential kit – helmet, lights, inner tube, etc.
- Ride with a friend. Make cycling a social occasion.
- Lay your kit out the night before. Getting your kit ready will make it easier for you to get out of the door in the morning.
- Don’t forget your nutrition. A banana is my favourite snack to take on a ride.
- Don’t over complicate things. At the end of the day, cycling should be fun, easy and accessible, so don’t fret over the latest gadgets, etc.
- Commute. If you’re lucky enough to live close enough to your workplace, make cycling to work part of your plan.
And for more insights from Becky about cycling, how she got into it and her tips for keen cyclists, check out her video interview.
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