Have a plan

The aim is to track your progress to see how you have improved and how you can be better. For a beginner, it is important not to put too much pressure on yourself when you are starting. You can start with a 16-week goal that will challenge your body and gradually improve your time without feeling demotivated. Based on how much time you have available you can aim to have three days dedicated to resting and four to cycling. For example: 

Cycling training plan

30 min easy ride (Week 1) 

40 min easy ride (week 2) 

20 min easy ride, 20 min tempo pace, 20 min easy (Week 3) 

20 min easy warm up,3 X(10min tempo with 5 min rest), 20min easy recovery(Week 3) 

You can find a perfectly tailored plan for a beginner that aims to achieve a 100 miler at the end of the 16 weeks from our fitness plans. It is vital to strike a balance between your workout and rest time to get the most out of each session. Challenge yourself as you get better at going up hills and down them for a good body workout that boosts your endurance. 

Avoid doing HIT workouts only

Being consistent is crucial. However, avoid making the common mistake of stacking your workout plan with high-intensity sessions. This can hurt your body by placing too much strain in a short space of time, which can lead to an increased chance of sustaining an injury. It will also place a mental toll on you by not being able to achieve unrealistic goals. Always remember to pace yourself and carefully listen to your body.

Include strength training

Winter can have unpredictable weather with it being extremely cold and wet depending on where you find yourself in the country. Some days will not be possible to cycle outside. Therefore, moving towards workouts that can help you stay on track such as strength training will improve your endurance and also bring warmth to each session. Make sure to include:

Squats

Single leg squats

Hip thrusts

Deadlifts

Leg presses

Lunges

Stretches in the form of yoga

Make sure that you always include workouts outside of cycling that target different muscle groups in your body to build endurance and overall performance. A healthy diet can improve your progress and give you the necessary energy to sustain you through each session. Remember to stop any workouts should you feel any discomfort or sharp pain.