Becky’s six-week beginner cycling plan
More and more people are turning to cycling for pleasure, as a means of transport and
to keep fit. As well as improving your fitness, cycling can be a great way to help you
lose weight and reduce stress.
We’ve created a six-week plan with GB Track Cyclist Becky James to help you get
started. Most rides are at a moderate intensity which means you should still be able to
have a short conversation. As the weeks progress, the sessions get slightly longer as
your fitness improves. In weeks five and six, some vigorous speed work is introduced
to raise your heart rate a little bit higher for short spells. These intervals should make
you short of breath and you’ll only be able to speak a few words.
The way the plan is laid out may not fit your schedule exactly so feel free to move
the sessions to suit you, making sure you get adequate rest between rides.
Have fun, Becky
Tuesday
20 minutes
moderate
pace
30 minutes
moderate
pace
Wednesday
Thursday
Saturday
Sunday
20 minutes
moderate
pace
20 minutes
moderate
pace
20 minutes
moderate
pace
30 minutes
moderate
pace
30 minutes
moderate
pace
30 minutes
moderate
pace
45 minutes
moderate
pace
50 minutes
moderate pace
Week 6
Friday
45 minutes
moderate
pace
60 minutes
moderate
pace
60 minutes
moderate
pace
Week 5
Week 4
Week 3
Week 2
Week 1
Monday
Source: www.SWpix.com
70 minutes
moderate
pace
50 minutes
moderate pace
After 20 minutes, add
in five or six higher
intensity bursts
After 20 minutes, add
in five or six higher
intensity bursts
50 minutes
moderate pace
50 minutes
moderate pace
After 20 minutes, add
in five or six higher
intensity bursts
50 minutes
moderate
pace
After 20 minutes, add
in five or six higher
intensity bursts
90 minutes
moderate
pace
110 minutes
moderate
pace
Becky’s tips for beginners
Get your bike checked over by a qualified mechanic at your
°
local bike shop. Especially if it hasn’t been out of the shed for
Lay your kit out the night before. Getting your kit ready will
°
make it easier for you to get out of the door in the morning.
a while.
°
If you haven’t ridden for a while or you’re brand new to cycling,
you may find that some formal training helps with your
confidence. Training takes place across the country.
Don’t forget your nutrition. A banana is my favourite snack
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to take on a ride.
° Get the essential kit – helmet, lights, inner tube, etc.
° Ride with a friend. Make cycling a social occasion.
Don’t over complicate things. At the end of the day, cycling
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should be fun, easy and accessible, so don’t fret over the
latest gadgets, etc.
Commute. If you’re lucky enough to live close enough to
°
your workplace, make cycling to work part of your plan.