New to Cycling Training?
JOIN Makes It Easy to Start
Embarking on a new journey is thrilling and a little intimidating, especially when that journey is on two wheels. As a beginner cyclist, you might feel swamped by choices: which workouts, what gear, how to fuel, and when to rest. At JOIN, we get it. Our mission is to make every step from your very first pedal stroke to your next big milestone clear, encouraging, and endlessly rewarding.
In this guide, we’ll walk you through everything to kickstart your progress: setting smart goals, mastering training zones, fueling your rides, and best of all, ready-to-go training programs designed just for beginners.
Why JOIN Feels Like Home for New Cyclists
Adaptive Plans That Listen to You
Our plans are built on proven coaching methods but we keep the tech jargon out; you get simple, step-by-step guidance that actually makes sense.
Science You Can Feel
We know life happens late meetings, family trips, or unexpected days off. JOIN’s Readiness feature senses your fatigue and soreness, then reshuffles your workouts so you stay on track without burning out.
Friendly, No-Fluff Support
From your first spin to your 50th ride, you’re never alone. Clear instructions, helpful tips, and community encouragement are just a tap away, indoors or out.
Quality You Can Trust
Over 400 pro workouts, nutrition advice, and recovery strategies, crafted by world-tour coaches and tested by riders just like you
Why Structure Sets You Free
Without a plan, it’s easy to spin your wheels with no actual direction, both literally and figuratively. A thoughtfully crafted training roadmap:
Gives You Direction: Every ride has purpose, so you build strength and confidence bit by bit.
Keeps You Motivated: Tracking progress, faster times, longer distances, sparks that “I did it!” feeling again and again.
Guards Against Burnout: Built-in rest days and varied intensities protect you from overtraining and injury.
With JOIN, you’re not just following random workouts, you’re advancing toward real goals, safely and sustainably.
Common Milestones for New Riders
Dream big, start smart. Here are some popular benchmarks:
Follow Your Group Pace:
Master draft lines and group etiquette so you keep up and feel confident on club rides.Century Challenge:
Ready for 100km? Practice pacing and on-bike nutrition to stay fueled from start to finish.Gran Fondo Prep:
Mix endurance base rides with power intervals to tackle hills and longer distances alike.Weight-Loss Focus:
Pair moderate, steady rides with balanced nutrition to burn calories and gain strength.Building Consistency:
Last but not least, building fitness and consistency into your routine.
Choose your milestone, and JOIN will tailor your workouts to get you there.
Set Goals That Inspire
Your goals are the heartbeat of your training. We blend ambition with realism, helping you craft targets that excite without overwhelming.
Let’s break it down:
Specific: Pinpoint exactly what you want, “ride 50 kilometers” or “log three rides weekly.”
Measurable: Choose numbers that matter, distance, time, frequency.
Achievable: Begin where you are now; small wins lead to big breakthroughs.
Relevant: Pick goals that spark joy and fit your lifestyle.
Time-bound: Give yourself a finish line to celebrate
Train Smarter with Zones & RPE
Gear & Tools to Love
Bike Computer or Smartwatch: Real-time data on speed, distance, and heart rate, crucial for focused workouts.
Essential Apparel: padded shorts, moisture-wicking jersey, breathable helmet, and shoes that clip in (if you’re ready).
Strava Integration: share rides, join challenges, and discover new routes.
Flat-Repair Kit: mini pump, tire levers, patches because a quick roadside fix means more time riding.
Smart Trainer: bring your plan indoors on rainy days with interactive, resistance-controlled workouts.
Fuel & Drink Made Easy
1. Before You Ride (2–3 hours before):
Eat a simple meal like oatmeal or whole-wheat toast with fruit and a little protein (eggs, yogurt, or chicken).
Drink about 500 ml of water/electrolyte so you start well-hydrated.
2. While You Ride (every hour):
Snack on something small and easy: one energy gel, a granola bar, or half a banana.
Take sips of water or a sports drink throughout your ride.
3. After You Finish (within an hour):
Refuel with a snack or meal that’s part carbs and part protein, think a sandwich, a smoothie, or yogurt with fruit.
Drink some electrolytes (or a recovery drink) until you feel quenched.
Tip: Try out this routine on your training rides so you know exactly what works best when it really matters.
Strength Beyond the Saddle
Adding 2× weekly strength sessions, think squats, lunges, planks, and light upper-body work, builds the muscle endurance and stability that transform your cycling posture and power. Proper form and rest are key.
With JOIN’s adaptive, ambitious, and accessible approach, every part of this guide becomes a stepping stone to a more confident, capable you.
Let’s get rolling, together.
