May is typically a beautiful month, and it just so happens to be National Bike Month, which makes it the perfect time to get your bike tuned up and use it to get fit! According to Statista, over 66 million cycle in the US, and the purchase of bikes outpaces the personal automobile two to one. Biking is growing in popularity because it’s eco-friendly, easy on the joints, familiar, and social. Not to mention: It packs a powerful calorie punch! So grab your helmet and follow our 4-week cycling training plan to increase your fitness level, decrease your waistline, and cross the finish line of a 25-mile ride.
This Cycling Training Plan consists of three different types of cardio workouts, two cross training workouts, and two Active Rest days. You can tackle many of these indoors or out, but learn more about them here before taking off!
Cardio for Cyclists
Hopefully, you’ll be able get on a bike for your cardio. A stationary bike will make it easier for you to control the intensity for your ride, but your outdoor bike will provide more time in the saddle, resulting in the long rides feeling better! The choice is yours. If you opt for a stationary bike, it would be best to find an indoor cycling bike (with a flywheel, non-motorized) and if possible, with a wattage meter. If you must, an upright bike would be a good substitute and a recumbent would be the least desirable option. Each week you will be asked to complete:
- Endurance Cardio – A 30-minute, steady state workout at a challenging intensity.
- Interval Cardio – A 30-minute, mixed intensity workout with 3 sets of intervals.
- Long Ride – A progressive cardio workout to slowly increase your time in the saddle over four weeks; if you are not currently able to complete 60 minutes on a road bike, start where you feel comfortable and gradually increase your time and distance each week. Be sure to receive a proper bike fit and tune-up, refresh your memory on bicycle traffic laws, and protect yourself with a helmet, gloves, and pads (if needed) before hitting the road!
Cross Training for Cyclists
Beyond getting cardio in on your bike, you’ll need to cross train. Cyclists need to strengthen, stretch, and prep muscles to meet the demands of the sport. While cycling is primarily a lower body activity, the upper body requires attention as well, to offset the posture endured on a bike. And even though cycling is easy on the joints, never underestimate how hard your body is working to balance and maneuver on a bike. Our cross training workouts will help you stay injury-free!
- Strength – Our 40-minute strength workout focuses on full body, functional movements that will strengthen you from head to toe. Be sure to warm up and stretch after. If you have time for additional, light cardio on these days, choose an alternative form of cardio (other than biking).
- Core + Restore – Our 40-minute core and restore workout will help offset the posture required for long distance riding.
Active Rest Days
Your body will need rest while training. We have scheduled in two days of active rest. Feel free to move these days around to match your schedule.
Interactive Cycling Training Plan
Use our interactive tool to get an overall guide regarding what you should be doing and for how long, and click on any day to get the actual workout or learn more about the category (as in, what is “Active Rest“?). Any day is a great day to start this 4-week plan! See a preview below.
*Everyone’s starting point and abilities are different, so do what you can to begin and then build from there. You’ll be progressing in no time!