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Cycling Training Schedule: How to Design One That's Best for You

written by: Finn Orfano • edited by: KJ Fitness,Ink • updated: 6/29/2011

Whether training for a marathon or just to trying to get up the hill in your neighborhood on a bicycle, a cycling training schedule can help you accomplish your fitness goals.

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    As a child, riding a bicycle was easy as pie. If you were like the average kid, you would ride your bicycle everyday to school, little league practice, or just to the neighborhood park. As an adult, it is much more difficult, and there are many dangers involved such as straining a muscle, or not being prepared for the ride back! Creating and maintaining a cycling training schedule is the best way to ensure that you are on the right track for success.

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    Using a monthly calendar can help you determine where you want to be in said amount of time. If you want to be able to ride your bike through a twenty-six mile course in five months, get a big red marker out and circle that day with smiley faces and stars next to it. Being able to visualize the date of your goal reaching moment with a cycling training schedule will put into perspective how much room you do not have for slacking off. Make smaller goals and do the same thing, which will help you eventually reach the big one.

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    For the first week, start out doing what you are comfortable with. Note if you felt any strains or any pain in your joints and bones. If not, continue the next day, increasing the difficulty little by little. By the end of the week you will be much more familiar with your strength and endurance, which will give you a good idea on what exactly to focus on.

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    If your focus is speed, or endurance, in your cycling training schedule, pencil in about a week doing what you did for the first goal. Document on your calendar how far you traveled on which day, noting how you felt and any breakthroughs that you experienced. By this time, you should be comfortable with your gears and body to know when to react to what type of course you are faced with.

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    Now that you know how far you can go and how far you want to go for each individual small goal, plan cycling into your daily routine. Account for how long the journey will be each day and make sure you allot time for small meals before and after your cycling adventures.

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    Just as with running, start out timing yourself doing small amounts in the beginning, adding time as you get going. Not one person can hop on a bicycle and ride it for miles upon miles without creating a cycling training schedule that allows them to figure out what their body can handle, and what you need to practice on to get better. Remember to document the good and the bad, and eventually you will inch your way to being prepared for your ultimate goal. Stick to your schedule and listen to what your body needs from you.