This 8-week training plan is designed for beginner cyclists who are ready to get off the couch and start improving their fitness. Perfect for those with a sedentary lifestyle, this plan will gently ease you into a consistent cycling routine. With an average of one hour of cycling per day, and some longer sessions lasting up to 1.5 hours and occasionally up to 2.5 hours, this plan balances effort and recovery.
A typical week includes five days of structured workouts and two days of rest, ensuring you have ample time to recover and adapt to the increasing demands on your body. The workouts are tailored to gradually build your endurance, strength, and confidence on the bike, starting at a very reasonable pace to avoid overwhelming you.
This plan is your first step towards a healthier, fitter you. It’s designed to be manageable yet effective, providing a solid foundation for future cycling endeavors.
Follow this plan, stay consistent, and watch your fitness improve week by week.
I am a highly motivated & number oriented cycling coach from San Diego, CA. I specialize in training junior and amateur athletes with personalized training plans. With over 20 years of racing experience in various categories, multiple coaching licenses, certifications, and continuing education.
Some of my trained-athletes achievements include:
- 2019 15-16 CA State Champion
- 2019 Women 30-39 CA Series Champion
- 2018 Rim Nordic Series Champion on Expert M 30-39, Sports W 30-39, Beginner W 30-39