Beginner cyclist training plan

jamboambo1

Just wondering if anyone could post a training plan for a beginer cyclist.
You see ones for running ie 5k running plan etc.
What would be a good one for a cyclist who is new to it all and wants to get fit.

Beasty

Not sure if a training plan is sensible when starting out. You really need to get a feel for what you can do, which may give you a better idea of what to aim for

To start off with, you should simply get out on the bike. Try and get it into your daily routine (could you commute by bike for example?). Build up your weekly distance. You'll find you start to get quicker, and find the hills easier.

Once you're comfortable with riding the bike for an hour or two you could consider joining a club, and getting out on weekly spins. Then you'll get a better idea of how you compare with other cyclists, the sort of things they do, and perhaps start formulating some objectives of your own (perhaps targetting certain sportives - I did it with the Wicklow 200 in mind for example). Then with those objectives in mind, ask around (including on here) for ideas of how you might achieve them

seamus

As Beasty says, when you start out it's more about just getting your ass into the saddle and putting time in on the saddle. You will naturally get better just by cycling.

Running would have five "core" distances that people train towards: 5k, 10k, half marathon, full marathon.

The cycling "equivalent" of these would be 25k, 50k, 100k, 200k. However, it's not exactly the same. Someone doing a couch-to-5k running programme takes weeks to get to the point where they can do the full 5k without stopping to walk.
Someone coming from zero fitness to cycling could realistically do 25km nonstop within ten days of first sitting on a bike. The effort required is different.

Cycling to work is by far (IMO) the best way to get started using cycling for fitness. Because it's part of your routine you don't need to schedule extra time to do it and thus you're less likely to skip it.

Once you get to the point where your legs don't feel that tired at the end of the week, you can look at going out for an hour or two hours at the weekend.

Cookie_Monster

IMO your best bet is just to have a weekly distance to aim for, you can do it anyway you want and can quickly judge what your capable of and what will keep you pushing.

So aim for say 50 a week for a couple of weeks and see how easy / hard it is to do. 10km x 5 shouldn't be too difficult.

Then up this to 60 or 75 or whatever, a couple of weekday rides and a longer one at the weekend etc.

Should see you right