6 Week Cycling Training Plan For Beginners

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Cycling Training Plan For Beginners

Are you a beginner cyclist looking for the perfect training plan to get you on track? 

I have designed a six week cycling training plan for beginners. 

This plan is perfect for building your skills, endurance, and overall fitness as you gradually increase the intensity of each ride. 

With this plan, you can progress from novice to intermediate in only six weeks!

Not only will it get your legs working harder than ever, but it will also help strengthen your lungs and cardiovascular system by having you push slightly out of your comfort zone each day. 

With the right amount of focus and dedication at every step, this training plan could be just the thing to kickstart your road cycling today!


1-Getting Started 

This plan is for beginners who want to take a start in cycling.

Taking up cycling may sound exhausting at the start for beginners especially, but it is really a fun activity once you develop a habit of it. 

That’s why I’ve created this 6-week cycling training plan for beginners. It contains all the information you need to get started and stick with it for the full six weeks. 

You’ll find exercises specifically tailored to help build endurance, as well as technique tips so that you can progress quickly and safely.

With this plan, even if you’re starting from scratch, you’ll be able to make consistent progress over time and be riding with confidence.

This plan can be tailored as well to your skill level and goals, giving you the best chance to take a start. 

2-Learning the right technique

The most important part to learn cycling at the start is learning the right technique for optimum benefits. 

Through a combination of building physical strength and learning about proper posture, cadence, and pacing for rides, cyclists can gain better control over their body and bicycle. 

Doing so can make all the difference from a painful experience on the bike to an enjoyable one. 

Additionally, advanced skills like quickly shifting gears and smoothly maneuvering around tight turns that look impossible at first can become second nature with proper instruction and practice. 

3-Building Stamina

With patience and continuous practice, your stamina will develop.  

This helps you challenge yourself without putting too much strain, ensuring you stay motivated and don’t get overwhelmed. 

With dedication, you will slowly increase your endurance and see progress in both speed and strength as you begin to build stamina. 

Strategy for Cycling Training Plan

1-Set your goal

No matter your motivations for cycling, having a goal is the key to staying focused on your plan. 

It’s important to set a goal that’s achievable but also pushes you out of your comfort zone. 

Think about what event you want to complete, like if you just want to enjoy the outdoors or if you’re aiming to compete in a tournament. 

Writing your goal down and placing it somewhere you’ll see it often will help keep your momentum going. 

What’s more, being realistic with yourself right from the start can help ensure you won’t quickly lose attention due to an unattainable goal.

2-Learn the right technique

While you may be tempted to hop on immediately, take the time to perfect your technique. 

Learning how to ride with a relaxed posture and smooth pedaling reduces your risk of injury. 

Training your skills helps you save energy and become an even more skilled cyclist – from tackling descents, winding corners, and bad weather conditions. 

Invest in long chill rides to ensure you’re focused on technique. 

Also, remember some basics, such as relaxing your upper body and keeping your head up with your feet flat while riding. 

Take some care to measure your sit bone width so that you buy a saddle exactly suited for your build.  Even if you get it right most of the time, a wrong saddle fit can hurt you in the end. 

3-Rest Periods

Rest plays a crucial role in staying in shape, but often it’s undervalued and overlooked. 

Remember that you don’t gain fitness on the days when you actively work out; you gain fitness during recovery periods. 

To make sure your body gets the chance to heal and grow, it is important to schedule at least one day off a week or more if you have pushed yourself particularly hard during a previous workout session. 

By having regular days of rest each week, you will maximize your progress and continue to get fitter over time.

4-Drink Enough

Cycling is a great workout, and it’s important to stay adequately hydrated while doing any kind of exercise. 

Pre-hydrating with 350ml to 500ml of water before getting on your bike can help you remain ahead of dehydration while cycling. 

Keep in mind that professional cyclists hydrate differently according to the conditions; for instance, they will only drink 300-400ml an hour on cold days, but during summer stage races consume 1 liter per hour. 

Also, remember too much water intake can, unfortunately, result in hyponatremia, which could result in decreased performance and illness as well in severe case, so it’s best not to overdo it.

5-Slow and consistent

Consistency is key when beginning any new activity or hobby, especially with bicycling. 

Starting out slow and steady will give you a good foundation as you slowly build up to longer rides and, eventually higher speeds. 

While some days may feel like a drag and require more motivation than usual, the results from sticking with it are well worth your time and effort. 

Not only will you be able to experience all the benefits bicycling brings, such as improved cardiovascular health and physical strength, but also you’ll get to know yourself better as you push through challenging rides and discover what kind of cyclist you really want to become in the long run. 

Execution: The Plan

 Level 1 Plan for Leisurely & Moderate Rides 

Week-130 Min Strength Exercises30 min BikeRestCycling 40 minsRestLong Ride 90 mins30 Min Walk, 15 Min Running
Week-235 Min Strength Exercises35 min BikeRestCycling 50 minsRestLong Ride 90 mins40 Min Walk, 20 Min Running
Week-340 Min Strength Exercises40 min BikeRestCycling 50 minsRestLong Ride 90 mins50 Min Walk, 25 Min Running
Week-445 Min Strength Exercises45 min BikeRestCycling 50 minsRestLong Ride 90 mins60 Min Walk, 30 Min Running
Week-550 Min Strength Exercises50 min BikeRestCycling 60 minsRestLong Ride 90 mins60 Min Walk, 40 Min Running
Week-660 Min Strength Exercises60 min BikeRestCycling 60 minsRestLong Ride 90 mins60 Min Walk, 40 Min Running
6 Week Cycling Plan For Beginners-Level 1

Level 2 Plan for Leisurely & Moderate Rides


Week-115 Mins Moderate Cycling, Followed By 5 Mins fairly hard and 5 mins vigorous ride15mins on bike 15 mins strength exercisesRest15mins on bike 15 mins strength exercisesRestLong Ride 90 mins30 Min Walk, 30 Min Running
Week-215 Mins Moderate Cycling, Followed By 5 Mins fairly hard and 5 mins vigorous ride20 mins on bike 20 mins strength exercisesRest20 mins on bike 20 mins strength exercisesRestLong Ride 2 hrs40 Min Walk, 40 Min Running, 20 Min Swimming
Week-320 Mins Moderate Cycling, Followed By 10 Mins fairly hard and 5 mins vigorous ride25 mins on bike 25 mins strength exercisesRest25 mins on bike 25 mins strength exercisesRestLong Ride 2 hrs40 Min Walk, 40 Min Running, 30 Min Swimming
Week-420 Mins Moderate Cycling, Followed By 10 Mins fairly hard and 5 mins vigorous ride30 mins on bike 30 mins strength exercisesRest30 mins on bike 30 mins strength exercisesRestLong Ride 2.5 hrs60 Min Walk, 60 Min Running, 30 Min Swimming
Week-5Strength Exercises30 mins on bike 30 mins strength exercisesRest30 mins on bike 30 mins strength exercisesRestLong Ride 2.5 hrs60 Min Walk, 60 Min Running, 30 Min Swimming
Week-620 Mins Moderate Cycling, Followed By 15 Mins fairly hard and 10 mins vigorous ride30 mins on bike 30 mins strength exercisesRest30 mins on bike 30 mins strength exercisesRestLong Ride 3 hrs90 Min Walk, 90 Min Running, 30 Min Swimming
6 Week Cycling Plan For Beginners-Level 2


What strength exercises should you practice as mentioned in your above cycling plan

1- 3 Way Calf Raise

When you want to tighten and tone your lower body, 3 way calf raises are a great exercise. 

Doing 15 repetitions per stance will help build strength and give definition to your calves. Start by standing with feet hip-width apart with toes pointed out, and lift heels as high as possible before carefully lowering yourself back down. Then, switch your feet to pointing forward and repeat another 15 times. Finish up with toes pointed in for the last set of 15 reps. 

This exercise is an easy way to target the muscles in your calves without taking up too much time or space.

2- Skipping

If you’re looking for an easy way to get decent exercise and have a little extra fun while you’re at it, skipping with a rope is just the thing for you. 

Best of all, it can be done anytime, anywhere – all you need is a jump rope.

3- Squad And Overhead Press

To get the most out of them, make sure you take the time to do it correctly: feet slightly wider than hip-width, sit back and lower your hips towards the floor, keeping your heels on the floor and a straight back. 

Push up through the whole foot as you stand up as tall as you can. Make sure to focus on form over quantity; repetitions should be done slowly and on each muscle group, not just going through them quickly. 

Common Mistakes to Avoid

1-Not taking enough rest

Taking a few days off can make all the difference when it comes to training efforts. 

Quality rest allows the body to repair and adapt to the physical stress placed on it, allowing you to move forward and prevent burn-out. 

Consider setting aside a few days, no training, and just rest. 

Get adequate sleep, hydrate well, stay active, and take this time as an opportunity for mental freshness as well. 

Doing this will ensure that you’re recovering properly from your cycling training sessions in order to get optimal results and keep progressing toward your fitness goals!

2-Going too fast in the start

Starting out too quickly can cause more stress and frustration in the long run. 

Oftentimes, taking on too much at the beginning of cycling can be overwhelming and unproductive, leading to missed deadlines and a lack of personal satisfaction. 

Building patience and perseverance are important for staying focused, organized, and ultimately successful in cycling. 

Working on a consistent schedule and focusing on quality rather than quantity can help avoid becoming overwhelmed by any undertaking. 

Doing so helps eliminate burn-out while providing incentives to maintain progress as well as motivation to strive for success.

Tips for improvement

  • Maintaining a proper pedal rate or cadence is essential for cyclists of all levels. For new cyclists, it is important to remember to keep your pedal rate between 50-70rpm. As you become more experienced, you can increase your pedal rate to between 70-90rpm; doing this while keeping your speed consistent will ensure a smoother and more comfortable ride. 
  • Active recovery days should include a different activity if you want to stay healthy and avoid injuries. Some activities to try are swimming or the cross trainer—activities that use different muscles while still strengthening them. This helps you train smarter and more effectively.
  • When cycling on uneven terrain, it’s important to keep an eye out for obstacles and other hazards that can impact your ride. Cycling downhill on these kinds of paths requires a special maneuver to keep the pedals level and free of any obstructions. Make sure to keep the pedals flat when coming downhill, but make sure to raise the pedal on the side you are going into so you don’t become stuck in any ruts.
  • When it comes to mastering your cycling skills, one of the most important things you should keep in mind is to ensure that you keep your head up and your eyes focused ahead. This allows you to get a better sense of the road conditions and anticipate any shifts in gear that may be required, as well as any dangers that could lie ahead. 

Sum up

If you’re looking to get into road cycling, this training plan is a great place to start. Gradually increasing the intensity of each ride will help you build your skills and endurance while staying fit overall. 

Set a goal, learn the right technique, rest properly, and stay hydrated to see success.

With focus and dedication, you can be on your way to becoming a road cyclist today!


How often should you ride for each week?

I recommend taking 4-5 rides per week for the best results. 

If you are young, taking 4-5 rides of cycling will not be strenuous on your body and will make sure that you reap the benefits without suffering from fatigue or overexertion. When you find yourself struggling with motivation or tiredness, you can reduce the number of rides to 2-3.

How long does it take to recover from the ride?

Recovering from a bike ride doesn't have to be a lengthy process. Based on my experience, taking two days off each week while cycling is an effective way to ensure that the body gets recovered. 

After just two or three regular rides, the muscles will become accustomed to the effort required, and only one day of rest should be sufficient enough before you can start cycling again.

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