The 30-Day “Return to Riding” Plan is designed for cyclists coming back after time away from the bike. Whether your break was due to injury, illness, burnout, life commitments, or loss of routine, this program provides a safe, structured and supportive way to restart riding.

This plan focuses on rebuilding habits, confidence and consistency rather than chasing fitness numbers. Every session is clearly explained so riders always know what to do, how hard to ride, and how they should feel at the end.

Who this plan is for

• Riders returning after weeks, months or years off
• Cyclists feeling nervous about starting again
• Anyone wanting structure without pressure
• Riders rebuilding confidence after injury or illness
• People who want guidance instead of guessing

Works on 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 weekly progression
• No power meters or heart rate zones required

Each workout includes:

• Clear purpose
• Effort guidance based on feel
• Simple pacing instructions
• Recovery cues
• End-of-ride reflection

Training focus

• Easy endurance riding
• Smooth pedalling
• Gentle progression
• Building consistency
• Re-establishing routine

No intensity blocks.
No pressure sessions.
Just smart, sustainable training.

What you’ll gain

By the end of 30 days, most riders report:

• Improved confidence on the bike
• Better breathing control
• Stronger legs
• More consistent riding habits
• Renewed enjoyment

Most importantly, riders rebuild trust in their body and rediscover their identity as a cyclist.

Why this plan works

This program meets riders where they are now — not where they used to be. Progression is slow, sensible and supportive, making it ideal for long-term success rather than short-term motivation.

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