The 30-Day Women’s Cycling Kickstart Plan is designed specifically for women who are new to cycling, returning after time away, or training for their first event or charity ride. This program provides a safe, structured and confidence-building introduction to cycling without pressure or complexity.

Rather than focusing on performance numbers, this plan prioritises consistency, comfort and skill development. Every session is clearly explained so riders always know what to do, how hard to ride, and what the session should feel like.

Who this plan is for

• Women new to cycling
• Riders training for their first charity or social ride
• Women returning after a break
• Riders who feel unsure how to structure training
• Anyone wanting guidance without intensity

Suitable for road bikes, gravel bikes, hybrids and indoor trainers.

How the plan works

• 30-day structured program
• 2–3 rides per week
• Sessions range from 30–75 minutes
• Gradual progression each week
• No power meters or heart rate zones required

Each workout includes:

• Clear purpose
• Easy-to-follow pacing guidance
• Gear suggestions
• Recovery instructions
• End-of-ride reflection

Everything is written in simple language with no jargon.

Training focus

• Comfortable endurance riding
• Smooth pedalling technique
• Basic pacing skills
• Building confidence
• Creating sustainable habits

No extreme intensity.
No unrealistic expectations.
Just steady progress.

What you’ll gain

By the end of 30 days, most riders notice:

• Longer comfortable rides
• Easier breathing
• Improved confidence
• Better understanding of pacing
• More enjoyment on the bike

Most importantly, riders begin to see themselves as cyclists — not just someone who “goes for a ride.”

Why this plan works

This plan removes guesswork. Riders stop wondering what to do and start following a clear structure that builds fitness safely. Progression is realistic and supportive, making it ideal for beginners and returning riders.