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Beginner Cycling Program Training Plan
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- Week 1Expand
- Time: 30m
- 10’ warm up and then 10x30” at 100 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.
- Time: 30m
- 30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 48m
- 15’ warm up. Then 4x4’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5' cool down.
- Time: 30m
- 30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 30m
- TRAINER: Warm up 10'. After WU, alternate 20-60" with 1 leg off the pedals and up on a chair. Get a total of 5' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'.
- Time: 45m
- Long aerobic day – ride from 45-75’, as you feel.
- Week 2Expand
- Time: 38m
- 10’ warm up and then 15x30” at 100 rpms with 1’ recovery between sets. Cool down 5' after the last rep.
- Time: 40m
- 40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 52m
- 15’ warm up. Then 4x5’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy cool down for 5'.
- Time: 30m
- 30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 35m
- TRAINER: 10' warm up. After WU, alternate 30-60" with 1 leg off the pedals, and up on a chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'
- Time: 55m
- Long aerobic day – ride from 55-75’, as you feel.
- Week 3Expand
- Time: 33m
- 10’ warm up and then 10x45” at 105 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.
- Time: 40m
- 40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 56m
- 15’ warm up. Then 4x6’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy cool down for 5'.
- Time: 40m
- 40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 35m
- TRAINER: Warm up 10'. After WU, alternate 45-60" with 1 leg off the pedals, and up on a chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'.
- Time: 1h 00m
- Long aerobic day – ride from 60-80’, as you feel.
- Week 4Expand
- Time: 36m
- 10’ warm up and then 12x45” at 105 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.
- Time: 45m
- 45’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 1h 00m
- 15’ warm up. Then 4x7’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5' cool down.
- Time: 40m
- 40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 35m
- TRAINER: Warm up 10'. After WU, alternate 50-75" with 1 leg off the pedals, and up on a chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down 10'.
- Time: 1h 10m
- Long aerobic day – ride from 70-85', as you feel.
- Week 5Expand
- Time: 25m
- 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x3’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 15 pushups, 10 step ups (each leg). After reps 2 and 4 you will do: 10 Lunges (5 each leg), leg lifts 12-15 reps), unstable push ups – 8 on an unstable surface. Once you are done, spin easy for 5’.
- Time: 1h 00m
- 60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!
- Time: 35m
- 15’ warm up. Then 3x5’ at 87-92 RPMS. Your effort is 7/10 or Zone 3 HR. Recovery is 5’ easy spinning. Easy cool down.
- Time: 45m
- 45’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 20m
- 10’ warm up and with 3x1’ at 100 rpms.
- Main set is 10x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 8 Bench push-ups, 5 squat jumps, 10 ab crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 10 ab crunches, 10 step-ups (5 each leg).
- 5’ easy spin to cool down.
- Time: 1h 30m
- Long aerobic day – ride from 60’-90’.
- Week 6Expand
- Time: 36m
- 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x4’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 20 pushups, 12 step ups (each leg). After reps 2 and 4 you will do: 12 Lunges (6 each leg), 2 x leg lifts 15-20 reps), unstable push ups – 2x8 on an unstable surface. Once you are done, spin easy for 5’.
- Time: 1h 00m
- 60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!
- Time: 53m
- 15’ warm up. Then 3x6’ at 87-92 RPMS and a moderate-hard effort (7 or 8/10 effort or Zone 3 / 4 HR). Recovery is 5’ easy spinning. Easy cool down for 5'.
- Time: 45m
- 45’ easy spin, Keep the effort conversational and the cadence between 85-92 RPMS.
- Time: 23m
- 10’ warm up and with 3x1’ at 100 rpms. Main set is 8x60” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 12 Bench push-ups, 8 squat jumps, 20 ab-crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 10 ab crunches, 10 step-ups (5 each leg) and another jump rope 1’. Cool down for 5'.
- Time: 1h 30m
- Long aerobic day – ride from 60’-90’.
- Week 7Expand
- Time: 40m
- 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x5’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 25 pushups, 16 step ups (each leg). After reps 2 and 4 you will do: 16 Lunges (8 each leg), leg lifts 2x 20 reps), 2x10 unstable pushups. Once you are done, spin easy for 5’.
- Time: 1h 00m
- 60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!
- Time: 53m
- 15’ warm up. Then 3x6’ at 87-92 RPMS at 8/10 effort. Recovery is 5’ easy spinning between sets. Easy 5' cool down.
- Time: 45m
- 45’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS. Within the 45’ spin, make sure you do 10x1’ at 100 rpms with 1’ recovery – all in a very light gear.
- Time: 21m
- 10’ warm up and with 3x1’ at 100 rpms.
- Main set is 12x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 15 Bench push-ups, 10 squat jumps, 25 ab-crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 10 ab crunches, 10 step-ups (5 each leg).
- 5’ easy spin to cool down.
- Time: 1h 30m
- Long aerobic day – ride from 60’-90’.
- Week 8Expand
- Time: 44m
- 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x6’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 30 pushups, 20 step ups (each leg). After reps 2 and 4 you will do: 16 Lunges (8 each leg), leg lifts 2x 25 reps), 2x12 unstable pushups. Once you are done, spin easy for 5’.
- Time: 1h 00m
- 60’ easy spin, keep the effort conversational and the cadence between 87-92 RPMS. Tighten up the cadence even more this week. Nothing under 87 cadence!
- Time: 1h 04m
- 15’ warm up. Then 4x6’ at 87-92 RPMS at 8/10 effort. Recovery is 5’ easy spinning between sets. Easy cool down.
- Time: 45m
- 45’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS. Within the 45’ spin, make sure you do 10x1’ at 100 rpms with 1’ recovery – all in a very light gear.
- Time: 23m
- 10’ warm up and with 3x1’ at 100 rpms.
- Main set is 15x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 18 Bench push-ups, 10 squat jumps, 25 ab-crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 20 ab crunches, 10 step-ups (5 each leg).
- 5’ easy spin to cool down.
- Time: 1h 30m
- Long aerobic day – ride from 60’-90’.
- Week 9Expand
- Time: 30m
- 15’ warm up and with 5x1’ at 100 rpms. Main set is 10x30” with 30” recovery at a 9/10 effort. Once you are done, spin easy for 5’.
- Time: 1h 00m
- 60’ easy spin, keep the effort conversational and the cadence between 90-92 RPMS. Tighten up the cadence even more this week. Nothing under 90 cadence!
- Time: 50m
- 15’ warm up. Then 3x5’ at 87-92 RPMS. Your effort is 8.5/10 or Zone 4-5a HR. Recovery is 5’ easy spinning. Easy 5' cool down.
- Time: 45m
- 45’ easy spin, keep the effort conversational and the cadence between 88-92 RPMS.
- Time: 49m
- 10’ warm up including 3x1’ at 100 rpms. Main set is 2x12’ at moderate-hard effort. Spin easy for 5’ in between 12’ efforts. 5’ easy spin to cool down.
- Time: 2h 00m
- Long aerobic day – ride from 90’-120’.
- Week 10Expand
- Time: 35m
- 15’ warm up including 5x1’ at 100 rpms. Main set is 15x30” with 30” recovery at a 9/10 effort. Once you are done, spin easy for 5’.
- Time: 1h 15m
- Up to a 75’ easy spin, keep the effort conversational and the cadence between 90-92 RPMS. Tighten up the cadence even more this week. Nothing under 90 cadence!
- Time: 53m
- 15’ warm up. Then 3x6’ at 87-92 RPMS. Your effort is 8.5/10 or Zone 4-5a HR. Recovery is 5’ easy spinning. Easy 5' cool down.
- Time: 1h 00m
- 45-60’ easy spin, Keep the effort conversational and the cadence between 88-92 RPMS.
- Time: 55m
- 10’ warm up including 3x1’ at 100 rpms. Main set is 2x15’ at moderate-hard effort. Spin easy for 5’ in between 15’ efforts. 5’ easy spin to cool down.
- Time: 2h 00m
- Long aerobic day – ride from 90’-120’.
- Week 11Expand
- Time: 40m
- 15’ warm up including 5x1’ at 100 rpms. Main set is 20x30” with 30” recovery at a 9/10 effort. Once you are done, spin easy for 5’.
- Time: 1h 30m
- Up to a 90’ easy spin, keep the effort conversational and the cadence between 90-92 RPMS. Tighten up the cadence even more this week. Nothing under 90 cadence!
- Time: 56m
- 15’ warm up. Then 3x7’ at 87-92 RPMS. Your effort is 8.5/10 or Zone 4-5a HR. Recovery is 5’ easy spinning. Easy 5' cool down.
- Time: 45m
- 45’ easy spin, keep the effort conversational and the cadence between 88-92 RPMS. Within the 45’ spin, make sure you do 10x1’ at 100 rpms with 1’ recovery – all in a very light gear.
- Time: 1h 06m
- 10’ warm up including 3x1’ at 100 rpms. Main set is 3x12’ at moderate-hard effort. Spin easy for 5’ in between 12’ efforts. 5’ easy spin to cool down.
- Time: 3h 00m
- Long aerobic day – ride from 90’-180’.
- Week 12Expand
- Time: 35m
- 15’ warm up including 5x1’ at 100 rpms. Main set is 15x30” with 30” recovery at a 9/10 effort. Once you are done, spin easy for 5’.
- Time: 1h 00m
- Up to a 60’ easy spin, keep the effort conversational and the cadence between 90-92 RPMS. Tighten up the cadence even more this week. Nothing under 90 cadence!
- Time: 50m
- 15’ warm up. Then 3x5’ at 87-92 RPMS. Your effort is 8.5/10 or Zone 4-5a HR. Recovery is 5’ easy spinning. Easy 5' cool down.
- Time: 45m
- 45’ easy spin, keep the effort conversational and the cadence between 88-92 RPMS. Within the 45’ spin, make sure you do 10x1’ at 100 rpms with 1’ recovery – all in a very light gear.
- Time: 55m
- 10’ warm up including 3x1’ at 100 rpms. Main set is 2x15’ at moderate-hard effort. Spin easy for 5’ in between 15’ efforts. 5’ easy spin to cool down.
- Time: 1h 30m
- Long aerobic day – ride from 60'-90’.
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Wk #1 | Monday 30m | Tuesday 30m | Wednesday 48m | Thursday 30m | Friday | Saturday 30m | Sunday 45m | Week Total 3h 33m |
Wk #2 | Monday 38m | Tuesday 40m | Wednesday 52m | Thursday 30m | Friday | Saturday 35m | Sunday 55m | Week Total 4h 10m |
Wk #3 | Monday 33m | Tuesday 40m | Wednesday 56m | Thursday 40m | Friday | Saturday 35m | Sunday 1h 00m | Week Total 4h 24m |
Wk #4 | Monday 36m | Tuesday 45m | Wednesday 1h 00m | Thursday 40m | Friday | Saturday 35m | Sunday 1h 10m | Week Total 4h 46m |
Month 1 totals
swim
bike
16h 53m 
run
strength
-----
sport
-----Wk #5 | Monday 25m | Tuesday 1h 00m | Wednesday 35m | Thursday 45m | Friday | Saturday 20m | Sunday 1h 30m | Week Total 4h 35m |
Wk #6 | Monday 36m | Tuesday 1h 00m | Wednesday 53m | Thursday 45m | Friday | Saturday 23m | Sunday 1h 30m | Week Total 5h 07m |
Wk #7 | Monday 40m | Tuesday 1h 00m | Wednesday 53m | Thursday 45m | Friday | Saturday 21m | Sunday 1h 30m | Week Total 5h 09m |
Wk #8 | Monday 44m | Tuesday 1h 00m | Wednesday 1h 04m | Thursday 45m | Friday | Saturday 23m | Sunday 1h 30m | Week Total 5h 26m |
Month 2 totals
swim
bike
20h 17m run
strength
-----sport
-----Wk #9 | Monday 30m | Tuesday 1h 00m | Wednesday 50m | Thursday 45m | Friday | Saturday 49m | Sunday 2h 00m | Week Total 5h 54m |
Wk #10 | Monday 35m | Tuesday 1h 15m | Wednesday 53m | Thursday 1h 00m | Friday | Saturday 55m | Sunday 2h 00m | Week Total 6h 38m |
Wk #11 | Monday 40m | Tuesday 1h 30m | Wednesday 56m | Thursday 45m | Friday | Saturday 1h 06m | Sunday 3h 00m | Week Total 7h 57m |
Wk #12 | Monday 35m | Tuesday 1h 00m | Wednesday 50m | Thursday 45m | Friday | Saturday 55m | Sunday 1h 30m | Week Total 5h 35m |
Month 3 totals
swim
bike
26h 04m run
strength
-----sport
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Print Beginner Cycling Training Program - Month 1
This plan is specifically created with the overweight person in mind who is looking for a no-impact weightloss plan to start losing the pounds and getting fit. After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program.
Of course if you are not overweight, but have no fitness now, you can certainly start with this plan too to start getting fit and then transfer to a triathlon training plan once this plan is completed.
Any weight loss program that involves exercise should also involve balanced nutrition as well. Just because you are working hard at exercise it doesn’t give you a license to stuff yourself with Twinkies when you are done with a workout. Keep that in mind, next time you step off your bike and your choice is an apple or a handful of potato chips. Always think about how the food you are ingesting will help you get to your goal body composition, and if its not going to help you reach your goals, then don’t eat it! It sounds simple, but it’s a hard rule to execute.
Some useful nutrition articles:
Ok, let’s start off with the first month of training – we’ll hit on basically 3 types of workouts this month:
Aerobic
Skills – one leg pedaling, high rpm spinning
Muscular Endurance
An aerobic workout will focus on getting your HR up while you are still able to maintain a conversational effort.
Skills such as one leg pedaling involve pedaling with one leg clipped into your pedals, and one leg not clipped in. You’ll find out right away that one leg is definitely doing a lot of the work when both legs are clipped into your pedals. High RPM (Revolutions Per Minute) spinning will focus on getting you to spin above your normal cadence and getting your heart rate above aerobic for a few seconds at a time. These type of drills will improve your efficiency and help you become better at pedaling because you’ll be wasting less energy.
*If you don't have a trainer, just do the total time riding normally at 85-92 RPM's. If you don't have clip-less pedals and shoes, just do the total time riding normally at 85-92 RPM's.
Our last type of workout we’ll have on our schedule is a Muscular Endurance workout, and these workouts involve pedaling at a lower cadence to improve our strength. By using the big chain ring in the front of the bike, you’ll be forced to pedal slower and with a more focused pedal stroke.
Before beginning this plan, please see:
Key:
WU = warm up
CD = cool down
RPMs = Revolutions Per Minute
‘ = minutes
“ = seconds
ILT = isolated leg training – spinning with one leg, while the other leg is unclipped from pedals.
Month 1 - WEEK 1
Monday
30
10’ warm up and then 10x30” at 100 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.
Tuesday
30
30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Wednesday
48
15’ warm up. Then 4x4’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5' cool down.
Thursday
30
30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Friday
0
Off day – cross train – walk, hike, swim.
Saturday
30
TRAINER: Warm up 10'. After WU, alternate 20-60" with 1 leg off the pedals and up on a chair. Get a total of 5' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'.
Sunday
45
Long aerobic day – ride from 45-75’, as you feel.
Total Time = 3hr 33min
Monday, Wednesday, Saturday, Post Workout:
10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form do ONE set!
Tuesday, Thursday, Sunday, Post Workout:
2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do ONE set!
Month 1 - WEEK 2
Monday
38
10’ warm up and then 15x30” at 100 rpms with 1’ recovery between sets. Cool down 5' after the last rep.
Tuesday
40
40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Wednesday
52
15’ warm up. Then 4x5’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy cool down for 5'.
Thursday
30
30’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Friday
0
Off day – cross train – walk, hike, swim.
Saturday
35
TRAINER: 10' warm up. After WU, alternate 30-60" with 1 leg off the pedals, and up on a chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'
Sunday
55
Long aerobic day – ride from 55-75’, as you feel.
Total Time = 4hr 10min
Monday, Wednesday, Saturday, Post Workout:
10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form, do TWO sets!
Tuesday, Thursday, Sunday, Post Workout:
2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do TWO sets!
Month 1 - WEEK 3
Monday
33
10’ warm up and then 10x45” at 105 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.
Tuesday
40
40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Wednesday
56
15’ warm up. Then 4x6’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy cool down for 5'.
Thursday
40
40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Friday
0
Off day – cross train – walk, hike, swim.
Saturday
35
TRAINER: Warm up 10'. After WU, alternate 45-60" with 1 leg off the pedals, and up on a chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'.
Sunday
60
Long aerobic day – ride from 60-80’, as you feel.
Total Time = 4hr 24min
Monday, Wednesday, Saturday, Post Workout:
2 SETS: 15 push-ups, 25 crunch sit ups, 15 body weight squats, and 12 lunges, each leg. Keep good form and if you feel good, do THREE sets!
Tuesday, Thursday, Sunday, Post Workout:
2 SETS: 2 minutes jump rope, 15 steps up, 12 reverse lunges, 12 dips and 20 crunch sit ups – if you feel good, do THREE sets!
Month 1 - WEEK 4
Monday
36
10’ warm up and then 12x45” at 105 rpms with 1’ recovery between sets. Cool down for 5' after the last rep.
Tuesday
45
45’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Wednesday
60
15’ warm up. Then 4x7’ at 55-65 RPMS. Recovery is 3’ easy spinning between sets. Easy 5' cool down.
Thursday
40
40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
Friday
0
Off day – cross train – walk, hike, swim.
Saturday
35
TRAINER: Warm up 10'. After WU, alternate 50-75" with 1 leg off the pedals, and up on a chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down 10'.
Sunday
70
Long aerobic day – ride from 70-85', as you feel.
Total Time = 4hr 46min
Monday, Wednesday, Saturday, Post Workout:
2 SETS: 15 push-ups, 30 crunch sit ups, 15 body weight squats, and 15 lunges, each leg. Keep good form and if you feel good, do THREE sets!
Tuesday, Thursday, Sunday, Post Workout:
2 SETS: 3 minutes jump rope, 20 steps up, 15 reverse lunges, 15 dips and 25 crunch sit ups – if you feel good, do THREE sets!
Beginner Cycling Program - Month 2
Head Coach Mike Ricci and his coaches provide the support for BT's Online Coaching option - an add-on to any Silver or Gold Membership.
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