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      • Garmin Edge Bike Computers Compared
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Average Joe Cyclist

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  • Cycling Training Plans
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    • How to Get Bike Fit: Complete Bike Training Plan
    • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1
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    • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 3 – Preparing for Your First Race
    • 7 Reasons to do High Intensity Interval Training (HIIT) on Your Bike – and How to Do It
    • Top 7 Strength Building Exercises for Cyclists
    • Science Shows HIIT on a Bike is the Best Exercise to Fight Aging – And We Show You How to Do it!
    • Workouts and Stretching for Cyclists
      • Complete Guide to Stretching for Cyclists
      • Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists
      • Updated Video: 3 Hip Stretches to Cure Cycling Hip Pain
      • 5 Benefits of Cross Training for Cyclists
    • How to Protect Your Testosterone Levels from Over-Training
    • Research shows Amazing Benefits of Sprint Intervals in Cycling
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      • Aftershokz XTrainerZ Headphones – Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming
      • Best Budget Bright Bike Headlight – Lumintrail Review
    • Benefits of Being a Bike Commuter
      • Survey Shows London Bike Commuters are Happier and More Productive
      • What Is the Function of Myelin in the Body?
      • Research shows that cycling makes your brain grow
    • Bike Maintenance
      • How to Get Your Bike Ready for Safe Winter Cycling
      • How To Clean Your Bike Chain the Easy Way
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      • Inspirational Video: How to Fix a Bike Flat – with No Hands
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      • 3 Reasons Why We Need Separated Bike Lanes
      • Research reveals a surprising benefit of separated bike lanes
      • Montreal Cycling, Part 3: Separated Bike Lanes – What Other Cities can Learn from Montreal
      • Cycling and the Post-Covid Transformation
You are here: Home / Archives for Cycling Training Plans

How to Get Bike Fit: Complete Bike Training Plan

January 2, 2023 by Average Joe Cyclist Leave a Comment

Every body starts somewhere - and with enough determination, you could become one of the smiling competitors in a cycling event
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This is a complete bike training plan that is suitable for new cyclists who want to get fit, build muscle, and burn calories. It is based on principles of rest, moderation, consistency – and progressive overload and interval training. Following this bike training plan will enable you to dramatically increase your fitness level, strength, and cardiovascular health.

7 Reasons to Use a Power Meter on Your Bike

March 18, 2022 by Average Joe Cyclist 2 Comments

Using a power meter could help you to get out front of the pack
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This post presents our top 7 reasons to use a power meter on your bike. Prices are dropping on power meters worldwide, making this a great time to get started with power meters. But why would you get one? Well Joe Friel, elite cycling coach and author of The Cyclist’s Training Bible, calls the power meter the most effective tool for increasing speed on the bike. Friel highly recommends that if you are a cyclist who is looking to improve, you should use a power meter. In this post, we explain why.

Our Most Successful Cycling Training Plans

January 8, 2022 by Average Joe Cyclist

Our Most Popular Cycling Fitness Plans
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This post will help you to pick the perfect cycling training plan, as it includes links to our most popular and successful bike training plans. Whether you are a complete beginner, an intermediate cyclist, or even quite advanced, we have a plan for you! We have cycling training plans that will take you from complete beginner, to competing in your very first bike race. Use this post to pick a plan that will empower you to achieve your health and fitness goals, and to to live your very own cycling dream.

Beginner Cyclist Training Plan, Phase 3 – Getting Ready for Your First Race

January 3, 2022 by Average Joe Cyclist

Including more intense HIIT is really going to take you to the next level of fitness. Beginner Cyclist Training Plan, Phase 3
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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.

Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training

January 2, 2022 by Average Joe Cyclist

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Phase 2 of our Beginner Cyclist Training Plan builds on the gains you made in Phase 1, allowing you to quickly improve your fitness and speed. In Phase 1 of the Beginner Cyclist Training Plan you built up the ability to cycle for one hour continuously at an easy pace. In Phase 2 you will start to include high intensity interval training (HIIT) in 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 to fight aging.

Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1

December 31, 2021 by Average Joe Cyclist

The journey to fitness is a marathon, not a sprint. Remember to take it easy, and get plenty of rest in between training rides
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The Average Joe Cyclist Beginner Cyclist Training Plan is a really simple plan that is suitable for new cyclists. Phase 1 of this plan requires just 3 training days per day, but it will enable you to see impressive fitness gains really fast. Phase 1 will get you to the point where you can comfortably cycle for up to an hour at a time – and ready for the next, more ambitious step.

Why Stretching is Crucial for Cyclists

December 30, 2021 by Guest Author

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In this post, we explain the science behind why stretching is crucial for cyclists. Learn why your muscles get sore, and how stretching can help you to reduce pain and cycle much more efficiently.

Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists

December 29, 2021 by Maggie

Swimmer exercise - Core workout
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Videos showing complete core workout. There’s a lot more to building core strength than doing crunches – in fact, you should STOP doing crunches! Here’s a simple but effective core workout that will help you build strong core muscles – making you a better cyclist, and reducing back pain and injuries.

7 Reasons to do High Intensity Interval Training (HIIT) on Your Bike – and How to Do It

November 25, 2021 by Average Joe Cyclist

7 Reasons to do Interval Training on Your Bike
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Riding a bike is a great way to get fit. Just getting on a bike and riding it somewhere will give you exercise, and exercise is always good. So, if you want to get fitter and healthier, and fight aging, riding a bike will help. However, like everything, you can work hard, or you can work smart. And it turns out that interval training on a bike is the smart way to get fitter faster, burn more calories, fight stress and aging, and control blood sugar levels. Read our post to learn more about the exciting benefits of interval training on your bike. It includes the top 7 reasons to do interval training on your bike!

Top 7 Strength Building Exercises for Cyclists

November 10, 2021 by Average Joe Cyclist

Winter is a good time to take a break from cycling and do some different kinds of exercise. Click here for our video about the 7 top strength building exercises for cyclists
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Here’s a video featuring the top 7 strength building exercises for cyclists. These exercises can all be done in the comfort of your own home. Get strong in the winter so you can enjoy a great summer on your bike! The exercises require minimal equipment, with most of them requiring only a yoga mat. Just three of these ten-minute workouts per week will help you to improve your cycling efficiency and power.

5 Great Strength Exercises for Cyclists

November 6, 2021 by Average Joe Cyclist

5 Great Strength And Conditioning Exercises For Cyclists
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Here are 5 great strength exercises for cyclists, all demonstrated with videos. Doing these 5 exercises at least twice a week will make you a stronger, more powerful and efficient cyclist!

Science Shows HIIT on a Bike is the Best Exercise to Fight Aging – And We Show You How to Do it!

November 4, 2021 by Average Joe Cyclist

Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging. stationary bikes - get fit fast
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Yet another study has shown the extraordinary benefits of interval training (also known as HIIT) to fight aging. Specifically, it showed the most impressive anti-aging results in older people who did high intensity interval training on stationary bikes. Aging is inevitable, but you can start using interval training on a stationary bike today to fight aging!

The 10 Best Stretches for Cyclists

August 18, 2021 by Guest Author

10 best stretches for cyclists
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Many cyclists suffer from lack of flexibility and poor posture, and many of us suffer injuries. Stretching is the best way to combat these problems. This post explains the 10 best stretches for cyclists, and shows how they target the key parts of a cyclist’s body. Start with 10 minutes a day, 4-5 times a week and you will very quickly start seeing and feeling improvements. As a bonus, you will also be able to cycle more efficiently!

Complete Guide to Stretching for Cyclists

July 27, 2021 by Average Joe Cyclist

Prevent cycling knee pain by stretching your hamstrings after every ride
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Every cyclist needs a complete guide to stretching, to prevent cycling knee and hip pain, and injuries in general. This post explains why cyclists need to stretch, describes the focus areas that cyclists need to prioritize, and introduces you to the most important stretches you need to do to prevent pain. Cycling knee and hip pain in particular is a major concern for many cyclists. The stretches in this post are an easy way to prevent cycling knee pain and hip pain. We also include some basic exercises, if you want to be even more proactive! This post also includes two videos to show you how easy these moves actually are.

How Much Aerobic, Anaerobic, and HIIT Cycling Training Should You Do?

July 5, 2021 by Average Joe Cyclist

One of the most motivating things in the world is to see how your efforts are paying dividends in the form of real progress in speed, fitness, and power on your bike
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This post plus video explain the differences between aerobic, anaerobic and HIIT cycling training. We also suggest how much of each kind of training you should be doing to achieve your own specific cycling training goals.

5 Benefits of Cross Training for Cyclists

March 19, 2021 by Average Joe Cyclist

Cross training offers many benefits for cyclists, and this post focuses on five of those benefits, which include improving your strength and mobility
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Cross training offers many benefits for cyclists, and this post focuses on five of those benefits. Did you know that one of the best ways to become a better cyclist actually involves getting off the bike? In fact, we’re talking specifically about cross training. Cross training has long been praised for its positive effects on cyclists and many other endurance athletes.

How to Create a Resistance Band Workout for Cyclists

February 21, 2021 by Average Joe Cyclist

Plank Modification with Resistance Band
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Try this great Resistance Band Workout for Cyclists. Right now is a great time to find effective ways to improve your cycling by working out at home. Strength training for your cycling will increase your mobility, flexibility, and power on your bike. In this post we share some excellent exercises that you can do at home. All you need are some resistance bands (for some of these exercises) and some suitable footwear.

3 Ways to Use an Electric Bike to Get Fit

March 12, 2020 by Average Joe Cyclist

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Did you know that you can use an electric bike to get fit? This post describes 3 different ways that you can use an ebike to get fit and healthy. Turns out, an ebike provides excellent ways for you to get fit.

New Video: 3 Hip Stretches to Cure Cycling Hip Pain

August 2, 2019 by Average Joe Cyclist

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A very common complaint from cyclists is cycling hip pain. This post has a video showing three simple hip stretches that almost miraculously cured my own debilitating and very painful cycling hip pain.

Updated Video: 3 Hip Stretches to Cure Cycling Hip Pain

September 19, 2017 by Average Joe Cyclist

Saqib demonstrates 3 stretches to cure cycling hip pain
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A very common complaint from cyclists is cycling hip pain. This post has a video showing three simple hip stretches that almost miraculously cured my own debilitating and very painful cycling hip pain.

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Welcome to Average Joe Cyclist!

Welcome to our blog! I’m Joe Goodwill, an average cyclist, and I write a blog for people like me. People who love cycling but will probably never win any races, and who don’t necessarily look good in Lycra! I also write the Electric Bikes Blog and Average Joe's RV Living Blog. To find our most popular posts, check out our Start Here page.

Hi! I'm Maggie Neilson (aka Mrs. Average Joe Cyclist). Joe and I have done a lot of cycling, and we share what we have learned on this blog . We also write reviews of cycling products and trails! Get to know us better HERE.

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