How To Start A Beginner Cycling Training Schedule This Week

A smart beginner cycling plan starts simple: ride a few times, keep most miles easy, and space your hard work so your body adapts. This week, aim for two short intensity sessions and one longer, easy endurance ride, with at least one full rest day. You don’t need a power meter to begin—heart rate and perceived effort work fine. Below, you’ll get a clear weekly cycling schedule, ready-to-ride workouts, and practical tips to prep your bike, fuel well, and progress safely. Use this as a plug-and-play plan and adjust the time to fit your life. It’s a practical cycling training schedule for beginners because it’s realistic, repeatable, and built for steady gains, not burnout. At Hiking Manual, we favor simple, sustainable training and budget-friendly gear so you can stay consistent.

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How to Build a Simple Cycling Training Schedule for New Riders

A simple, sustainable cycling training schedule helps you get fitter without burning out. For most new riders, that means riding three days per week, keeping most effort easy, and gradually increasing time. Start with two 30–60 minute easy rides plus one longer weekend ride, add only 5–10% more time weekly, and include at least one full rest day. Use a clear goal (like completing a 20-mile ride), track your progress, and adjust every four weeks. This approachable structure builds aerobic fitness, confidence, and skills while keeping the focus on safety and enjoyment—core values we champion at Hiking Manual.