Cycling, or biking, or whatever you call it is a great workout activity to improve your physical and mental fitness and master the skill of biking. Whether you’re a novice or a professional who has partaken in competitions previously, you need to do some training to prepare your body for the long-distance, high endurance activity that cycling offers. If you’re planning to train for cycling, it’s important to have an established, efficient workout plan to help you stay motivated, especially for beginners. For tips on how to make a cycling training plan especially for beginners, read the article below for tips and download the sample cycling workout plan templates provided.
10+ Cycling Training Plan Samples
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Importance of a Cycling Training Plan
Having an efficient cycling workout plan can help maximize your time in training and rest days, plus it could also help you set both short and long-term goals to improve and work on your cycling exercise. Having a plan also helps if you want to be more serious in bike training and you wanted to join in competitions such as marathons since it will give you the discipline and guidance on your workout and help you focus on the areas you need to improve.
How to Create a Bike Training Plan Based on Your Preference
Start With a Target Goal
To set a goal, you must set what cycle you want to do. There are various cycles in training periods or periodization, as it officially called in sports. Some of these cycles include macrocycle, which is the overall training period for a competition that lasts up to a year before the competition date and this already includes the preparatory, competitive, and transition phase. There is the mesocycle, which only lasts for 2-6 weeks, and then there is the microcycle which only lasts for a week.
Your target goal depends on the cycle you are in and what you’re training for. For example, in your mesocycle, your target goal is to improve your aerobic endurance. To improve endurance, you train yourself for two weeks. Identify at least 2-3 ultimate target goals for the season. The ultimate goals are what you are really working towards. Then include 3-5 smaller targets to prepare yourself to progress and reach your ultimate goals. Once you have listed down your target goals, add these goals to your calendar to help you keep on track.
Plan Your Training Weeks
After setting up your cycling workout goals, the next step in your plan is to put together the weeks of training you’ll spend. Planning your training weeks is important since most of us are busy with work, family, and other obligations. Create a schedule for each week based on your availability for the training period. Create also a schedule for high-intensity training, low-intensity workouts, and recovery weeks, depending on your training style.
Choose the Bicycle Workouts
After setting up your bike workout training weeks, the next part, which is also the final step in the planning process is to decide what workouts you will be doing in the next few weeks of your training. Your workouts will depend on what cycle or training block those weeks will be dedicated for. It is recommended to do a variety of different workouts every week in order to challenge your body to adapt to different workouts and avoid burnout from doing the same workout every day and every week.
What is a good distance to cycle daily?
The recommended minimum daily distance for bikers is 15 km. 15 km per day is equivalent to about 100 km per week or about 5500 km a year.
Is 30 minutes of cycling a day enough?
Cycling for 30 minutes is enough to help burn fat and build more muscle but you need more time to help build endurance.
How does cycling change your body?
Cycling workouts can build muscle around the glutes, hamstrings, quads, and calves. It also helps burn a lot of fat in your body so many health enthusiasts suggest that when you do bicycle workouts regularly can lose weight effectively.
Now that you know what to put in your cycling training plan, there are a few more tips to help improve your it: don’t expect that you have to follow everything in your plan. Making a plan is great to know what you’re expected to do but stay open-minded and flexible if some things change or you have to adjust something. Next is to always include enough recovery in your training plan. It’s important to let your body rest from all the high-intensity, long rides you push yourself to do. Retain your body’s energy so you can be more equipped in your next cycling workout. If you want to know more about workout plans, click on the link for tips and sample templates you can use.
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