Here are our most popular and successful cycling training plans. We thought we’d let you know about them, in case one of them is a good fit for your fitness goals this year. They include a Beginner Cyclist Training Plan, a Complete Cycling Training Plan, and a Guide for Fat Cyclists. Whether you are a complete beginner or an intermediate cyclist, or even quite advanced, we have a plan for you!
How to Get Bike Fit: Complete Bike Training Plan
This one is an ideal cycling training plan if:
- You want to get very fit within a few months, build lean muscle, shed stress, and burn a lot of calories.
- You ultimately want to achieve a very high level of fitness – and ultimately do some competitive cycling.
- You want a simple, easy-to-follow plan.
This is a complete bike training plan, incorporating all of the principles and techniques you need to get from complete beginner, to competing in your first bike race. It includes a chart for measuring exercise intensity (for those who don’t own a heart rate monitor yet).
Click here for Our Complete Bike Training Plan!
FOR COMPLETE BEGINNERS: Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1
This one is an ideal cycling training plan if:
- You are just getting started with cycling; or
- You have never followed a structured cycling training plan, and want to see how much fitter you could get with a structured plan; or
- You want to gradually train to the point where you can tackle your first charity bike ride.
To get started, you don’t need anything but a bike and a few minutes a day! You will work your way up to three hours per week.
Click here for Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1.
For Intermediate Cyclists: Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training
This one is an ideal cycling training plan if:
- You are already fit enough to cycle for one hour continuously at an easy pace.
- You are ready to take your cycling fitness and ability up to the next level.
In Phase 2 of the Beginner Cyclist Training Plan you begin to incorporate interval training into your workouts. This will cause increased calorie burn, fight stress, and help you to get fit faster. Recent research also shows that high intensity interval training is the most effective exercise for fighting aging.
Click here for Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training.
THE NEXT STEP: Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 3 – Getting Ready for Your First Bike Race
Phase 3 of the Average Joe Cyclist Beginner Cyclist Training Plan shows you how to kick your bike training up a notch. The aim is to increase the demands on your body and keep getting fitter and faster. Phase 3 presents you with a choice of three different methods to up your training level. Once you are into this phase, you will no longer be a beginner cyclist. Not by a long way! Instead, you will be well on your way to your first bike race.
For Plus Size Cyclists: A Complete Guide for Fat Cyclists
This one is an ideal cycling training plan if:
- You carry extra weight, and want to get fitter with cycling (which is an excellent low-impact exercise that will put less strain on your knees than walking or running).
Many people (myself included) spend most of their lives being fat, and this may be healthier than a weight that yo-yos up and down – especially if we get regular exercise, such as cycling. Nonetheless, many fat cyclists experience discrimination, and that is just plain wrong. Everyone has the right to ride a bike; and fat cyclists should not feel pressured to lose weight, or be made to feel that we don’t belong on the bike path.
That said, there are some extra challenges for us plus-sized cyclists, such as finding an appropriate bike and clothing. This post is about how to deal with those challenges, so you can enjoy cycling, regardless of what your scale has to say.
Click here for our Guide for Fat Cyclists
How to Prevent Cycling Knee and Hip Pain – Complete Guide to Stretching for Cyclists
Once you start cycling, it is very possible that your fitness goals will be slowed down by cycling knee pain. This selection of stretches will help you prevent cycling knee pain. It also has some basic exercises, if you want to be even more proactive!
Don’t Let Knee Pain Stop You: How to Cure Cycling Knee Pain with a Miraculous, Cheap Cure
If you have already developed cycling knee pain, this post could help you. It has helped thousands of other people. In fact, it still helps me out from time to time, when I overdo things, and forget to stretch. The post includes a video with three exercises for cycling knee pain.
Extra Motivation: Cycling as a Miracle Health Cure
In case you need some extra inspiration to get started with your fitness training goals, read this post! Many people think that the main health benefit of exercise such as cycling is weight loss. Sure, exercise helps with weight loss, obviously – but weight loss is not the main reason why you should exercise.
The main health benefit of exercise is that exercise will dramatically improve your health throughout your life. In fact, exercise has so many health benefits that the Academy of Medical Royal Colleges (AMRC) declared recently that exercise is a “miracle cure.” Read this post to see some of the amazing health benefits that cycling could bring to your life. The post includes an inspirational video about Phil, who started off being morbidly obese, and literally saved his own life with cycling.
Video: How to Cure Cycling Hip Pain
This popular video shows you how to quickly and efficiently cure hip pain associated with cycling. This is a common complaint among cyclists, but most people can keep it under control with a few simple hip stretches.
I hope one of these cycling training posts helps you to achieve your fitness and cycling goals this year!
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