Starting your cycling journey can feel both exciting and overwhelming. With so much to learn and endless ways to improve, it's important to have a structured plan that guides your progress. 

Whether your goal is to build basic fitness, tackle your first 20-mile ride, or participate in a group cycling event, a beginner cycling training plan can provide the framework to help you achieve it.  

In this guide, we'll explore everything you need to know to kickstart your cycling journey, from setting SMART goals to understanding training zones and fueling your rides effectively. You'll even find three structured training programs to help get you started. 

Start With a Training Goal

Setting goals is essential in cycling training, as a clearly defined goal not only provides purpose but motivation for your rides. If you aim to improve fitness, prepare for a specific event, or simply enjoy cycling, aligning your training with your ultimate goal, is crucial.

Set a SMART Goal

To begin, consider the question: "What do I want to achieve with cycling?". Your goal should adhere to the following criteria:  

• Specific: Clearly articulate what you want to achieve.  

• Measurable: Incorporate metrics to assess your progress.  

• Achievable: Set realistic targets based on your current fitness level and experience.  

• Relevant: Ensure that your goal complements your interests and lifestyle.  

• Time-bound: Establish a clear deadline for accomplishing your goal.  

Training as a Ladder to Your Goal

Every ride should contribute to your overarching objective, acting as a "step on the ladder" leading to your goal. A well-defined goal allows you to select the right intensity, duration, and type of ride for each training session. 

For example:  

• For goals centered on "endurance," long, steady rides in Zone 2 are essential.  

• If looking to "increase speed," incorporating interval training is important. 

  
  

• For those preparing for a "specific event," training should replicate the conditions and demands of that event.  

Aligning your rides with your goal ensures effective use of your time in the saddle and moves you closer to achieving success.

Six Common Goals for Beginner Cyclists  

Outlined below are six common goals that are suitable for beginners, along with brief descriptions.

1. Build Basic Fitness: Aim for consistent riding 2–3 times a week to enhance cardiovascular health and stamina.  

2. Complete a 20-Mile Ride: Gradually extend ride lengths over several weeks, with a focus on building endurance.  

3. Join a Local Group Ride: Develop confidence in group cycling, emphasizing good etiquette and bike handling skills.  

4. Ride 3 Times a Week for a Month: Develop a sustainable cycling habit while enjoying consistency in your routine. 

5. Improve Climbing Ability: Include hill training once a week to build strength and gain comfort with elevation changes.  

6. Participate in a Charity Ride or Gran Fondo: Implement a structured plan to boost stamina and confidence for the event day.

Aligning Goals with Training Plans

After setting a goal, select a training plan that aligns with it:  

• Basic Fitness Goal: Choose a straightforward 4-week program focusing on short, low-intensity rides, gradually increasing duration.  

• Endurance Goal: Follow a plan prioritizing Zone 2 training, with occasional longer rides on weekends.  

• Climbing Goal: Integrate hill repeats and strength training into your regimen.  

• Event Participation Goal: Utilize a structured 12-week plan that incorporates endurance rides, skill drills, and tapering strategies leading up to the event.  

Establishing a SMART goal and linking it with a structured training plan not only boosts progress but also makes your time in the saddle much, much more enjoyable.

Training Zones for Beginners

As a beginner cyclist, grasping training zones is crucial for your progress. These zones help you focus on specific fitness aspects, like setting your correct heart rate zones. Training smarter enhances your performance efficiently. These are the five training zones you need to be aware of (with a bonus "sweet spot" zone down below).

Zone 1: Active Recovery

Intensity: 50–59% of threshold power - 60-70% of threshold HR (very light effort).  

Purpose: Promotes recovery by increasing blood flow without inducing fatigue.  

When to Use:  

• The day after an intense workout.  

• During easy rides on rest days.  

How It Feels: Effortless; you should be able to hold a comfortable conversation throughout.

Zone 2: Endurance  

Intensity: 60–80% of threshold power - 71-80% of threshold HR (moderate, sustainable effort).  

Purpose: Builds aerobic capacity, improving stamina for longer rides.  

When to Use: 

• For base training early in your cycling journey.  

• On long, steady rides.  

How It Feels: Relaxed but steady; you can maintain a conversation, but it's slightly more challenging than Zone 1.

Zone 3: Tempo

Intensity: 81–90% of threshold power - 81-90% of threshold HR (moderately hard).  

Purpose: Increases muscular endurance and bridges the gap between aerobic and anaerobic systems.  

When to Use:  

• For sustained efforts, such as steady climbs or time-focused rides.  

• As a transition between endurance and high-intensity sessions.  

How It Feels: Breathing becomes deeper, and while conversation is possible, it is somewhat limited.

Zone 4: Threshold 

Intensity: 91–105% of threshold power - 91-100% of threshold HR (challenging effort).  

Purpose: Improves your ability to maintain hard efforts and raises your lactate threshold.  

When to Use:  

• For time trial practice or to improve speed over longer durations.  

• During structured intervals targeting your Functional Threshold Power (FTP).  

How It Feels: Tough but manageable; speaking becomes difficult.

Zone 5: VO2 Max 

Intensity: 105% to maximum effort - 101% of threshold HR

Purpose: Boosts anaerobic power, peak performance, and quickens recovery.  

When to Use:  

• During high-intensity interval training (HIIT).  

• For short bursts of maximum effort, such as steep climbs or sprints.  

How It Feels: Extremely challenging; talking is nearly impossible, and efforts should last only a few minutes.

Sweet Spot Training (Bonus Zone)

Intensity: 89–93% of threshold power (just below threshold).  

Purpose: A time-efficient method to build endurance, combining elements of Zones 3 and 4. It provides significant fitness gains without the fatigue associated with full-threshold efforts.  

When to Use:  

• For riders with limited time who want to maximize their training.  

• As an alternative to longer Zone 2 sessions.  

How It Feels: Challenging but sustainable; you'll feel strong and slightly breathless.

Why These Zones Matter for Beginners

Using training zones helps make sure you’re in the correct power training zones to prevent overtraining and reduce the risk of injury. Begin with Zone 2 to build an aerobic base, then incorporate higher zones as fitness improves, and try sweet spot training to make the most of your rides. Remember, every ride should have a purpose.

Basic Bike Skills You’ll Need

When you're new to cycling, acquiring basic skills is vital for ensuring safety, enhancing efficiency, and maximizing enjoyment during rides. These are the key areas to concentrate on:  

Bike Handling and Shifting Gears

Mastering the ability to steer, balance, and control the bicycle is foundational. Practicing smooth turns, effective braking, and maintaining a straight line will significantly bolster confidence on the bike. Understanding the mechanics of gear shifting and knowing when to shift are essential for maintaining a steady cadence and conserving energy, particularly when tackling varied terrains.  

Cadence Management

Maintaining a cadence of approximately 80 –100 rpm is beneficial for preventing fatigue and building endurance over longer rides.  

Group Riding Etiquette and Road Awareness

For those interested in participating in group rides, it is crucial to learn and apply communication signals while maintaining a safe distance from other cyclists. Developing the ability to:

• Read traffic

• Adhere to group rules, and

• Utilize hand signals is essential for ensuring safety during rides on public roads.  

Basic Bike Maintenance

Familiarity with simple maintenance tasks, such as fixing a flat tire, checking brake functionality, and lubricating the chain, allows beginners to manage common issues independently.  

Indoor Vs. Outdoor Training  

Integrating both indoor and outdoor cycling into a training regimen can enhance skill development and performance improvement by taking advantage of the unique benefits that each environment offers.  

Indoor Training

Consistency and a Controlled Environment: Indoor training eliminates variables such as adverse weather and traffic, allowing you to focus consistently on achieving specific fitness goals. Using smart trainers and cycling applications like Zwift or TrainerRoad, cyclists can engage in structured workouts that target various aspects, including endurance, power, or recovery.  

Data-Driven Progress and Skill Isolation: Indoor cycling enables accurate tracking of metrics such as:

• Power output

• Heart rate, and

• Cadence, providing valuable insights for improvement. 

Indoor sessions allow riders to concentrate on enhancing pedaling efficiency and cadence without the distractions of outdoor elements.  

Outdoor Training

Real-World Skill Application and Terrain Variability: Outdoor cycling presents challenges such as varied terrain, wind resistance, and real-time traffic, fostering essential situational awareness. Riding on hills, gravel paths, or roads develops climbing skills and bike handling abilities in diverse conditions.  

Mental Stimulation and Group Interaction: The changing scenery and a sense of adventure encountered outdoors can enhance motivation and build mental resilience. Outdoor rides facilitate opportunities for group cycling, promoting community engagement and the learning of advanced group riding techniques.  

Combining Indoor and Outdoor for Better Performance  

When strategically combined, indoor and outdoor training can significantly accelerate cycling performance:  

• Strengthening Weaknesses: Indoor sessions can focus on specific training areas, while outdoor rides provide the opportunity to apply those improvements in real-world settings.  

• Building Versatility: The integration of controlled indoor workouts with practical outdoor rides helps you develop well-rounded fitness and adaptability to various situations.  

• Improved Recovery: Indoor training can serve as low-intensity recovery sessions following intense outdoor rides, aiding in overall recovery.

• Progressive Overload: The structured environment of indoor training encourages pushing physical limits, while outdoor rides ensure that gains translate effectively to diverse conditions.  

Nutrition

In this section, we provide fundamental advice on what to eat and drink before, during, and after cycling sessions. For any cyclist, but particularly beginners, maintaining a proper nutrition regimen is as important as following a structured training plan. Effective fueling improves your performance in the saddle and aids recovery, while inadequate nutrition can severely hinder progress.

Key Macronutrient Needs

Carbohydrates: Aim for 6–10 grams per kilogram of body weight each day. Carbs are vital for energy production and glycogen storage.  

Protein: A daily intake of 1.5–2.0 grams per kilogram is recommended to support muscle recovery and repair.  

Fats: About 20% of your total daily calorie intake should come from healthy fats to ensure energy balance and nutrient absorption.  

Daily Guidelines

Include 200–300 grams of vegetables, at least two fruits, whole grains, dairy or plant-based alternatives, lean proteins, nuts, seeds, and healthy fats (such as olive oil) in your diet. Staying hydrated is just as critical; aim for at least 1.5-2 liters of water or herbal tea each day.

Pre-Ride 

• Short Rides: (<1 hour): Glycogen stores are typically sufficient, so no extra fuel is necessary.  

• Longer Rides: (1–2.5+ hours): Consume a carbohydrate-rich meal (200–300 grams) approximately 3–4 hours prior to the ride.  

During Your Ride 

• 1–2.5 Hours: Aim for 45–60 grams of carbohydrates per hour. Use snacks or beverages containing glucose or maltodextrin.  

• 2.5+ Hours: Increase intake to up to 90 grams of carbohydrates per hour, ideally using a glucose-to-fructose mix in a 2:1 ratio.  

Post-Ride

• Carbohydrates: Focus on replenishing glycogen stores by consuming 1–1.5 grams of carbohydrates per kilogram of body weight within the first 30 minutes post-ride, followed by additional servings every two hours for 4–6 hours.  

• Protein: Include a protein-rich dairy snack (such as whey or casein) within an hour after your ride to enhance muscle recovery. For added benefits, consider incorporating casein protein (like cottage cheese) before bedtime to support overnight recovery.  

Hydration Tips

During rides, aim for a fluid intake of 0.5–1 liter per hour. Isotonic sports drinks can effectively replace lost electrolytes while providing necessary carbohydrates. Monitor your urine color: clear to pale yellow indicates proper hydration, while dark urine suggests you need to increase your fluid intake.  

Train Your Gut

Practice your fueling strategies during training sessions to condition your stomach to handle larger quantities of carbohydrates and fluids on race day. After finishing your ride, prioritize nutrient replenishment and consider delaying any celebratory (alcohol) drinks, as they can interfere with recovery.  

Recovery

Recovery plays a vital role in cycling, directly influencing both performance and longevity in the sport. Rest and recovery are essential for the repair of various aspects of the body, including:

• Muscle tissue

• Energy stores

• Minimizing injury risk

After engaging in intense training sessions, your body requires adequate recovery time to rebuild muscle fibers and restore glycogen levels. Both of these processes are vital for maintaining performance in future rides.

Adequate recovery is key to adapting to the physical demands of cycling, which ultimately leads to enhancements in speed, endurance, and strength over time. Regardless of whether your training focus is on cycling or strength exercises tailored for cycling, neglecting rest and failing to intake essential nutrients, such as carbs and proteins, can lead to fatigue, reduced performance, and a greater chance of injuries.

By prioritizing recovery, you can maintain a consistent training regimen, fostering long-term progress and promoting the achievement of peak performance in your cycling. 

Measuring Progress

Measuring your progress is absolutely vital when it comes to understanding and getting the most out of your time in the saddle. Below are a few different ways in which you can track your progress and maximize your performance. 

FTP Tests 

If you’re new to cycling, measuring your Functional Threshold Power (FTP) is an excellent way to track your fitness and performance. 

What is FTP?

FTP is the highest average power you can sustain for about an hour. It helps you determine your current fitness level and set the appropriate intensity for your workouts.

How to Track Progress  

Reassess your FTP every 4 to 6 weeks to monitor your improvement. Ensure you use the same testing method each time to maintain consistency and reliability in your results. As your FTP increases, it indicates that your power and endurance are also improving, which is a clear sign that your training is effective. 

For a more comprehensive view of your progress, consider other data points, such as heart rate and perceived exertion, which reflect how difficult a ride feels. 

The JOIN Cycling app measures Functional Threshold Power (FTP) through an exercise test that identifies your aerobic and anaerobic thresholds or through a simpler 20-minute time trial. 

In the time trial, your estimated FTP can be calculated by taking 95% of your average power output. 

For the most accurate results with the JOIN FTP calculator, choose a straight, steady uphill road on a calm day, avoiding crosswinds. The accuracy of your FTP relies heavily on the precision of the input data.

Rate of Perceived Effort (RPE)

The Rate of Perceived Exertion (RPE) is a subjective scale used to assess the intensity of your workouts based on your feelings of exertion. This scale usually ranges from 1 to 10 or 4 to 20, effectively bridging the gap between objective performance metrics, such as heart rate or power output, and your experience during training.

Understanding the importance of RPE is crucial, as it provides a more comprehensive perspective on exercise intensity. While devices like heart rate monitors and power meters measure tangible output, the RPE scale captures your perception of effort. 

This subjective assessment takes into account various factors, including:

• Fatigue

• Stress levels

• Hydration status

These elements may not be reflected in external metrics, making RPE an important tool for customizing training programs. By considering how your body feels in response to different workloads, you can better align your training with your current fitness and greatly reduce the risk of overtraining.

JOIN helps you train smarter and stay injury-free with dynamic, adaptive plans. Our Readiness feature adjusts your workouts based on your muscle soreness and fatigue, ensuring balanced training and preventing overtraining. 

Heart Rate

Utilizing a heart rate monitor or power meter can improve your cycling training by allowing for more precise and targeted workouts. This approach significantly aids in reaching your cycling goals while effectively managing training loads.

By adhering to specific training zones, you can ensure that your sessions are performed at appropriate intensity levels, promoting better performance outcomes. Analyzing your training according to heart rate allows you to monitor your progress over time. It's important to maintain a detailed record of workouts, as this information is crucial for planning future sessions.

While there are various systems for categorizing training zones, most are based on heart rate measurements associated with the functional threshold power (FTP) level. This FTP serves as a baseline set at 100%, with other training zones defined as percentages.

Personalizing your Beginner Training Plan

Customizing a cycling training program is important to ensure it aligns with your individual goals, fitness levels, and lifestyles. Here are five strategies to personalize a generic program to meet your specific needs:

1. Adapt to Your Schedule

Focus on key workouts, such as intervals or long rides, on days when you have more free time. During busier periods, incorporate shorter and more intense sessions to maintain training effectiveness.

If your schedule is likely to change last minute, try JOIN. Your training plan automatically adapts to your availability so you can stay on track more easily. 

2. Focus on Weaknesses

Assess your current performance to identify specific areas for improvement, such as

• Climbing

• Sprinting

• Endurance

Modify the program to include targeted drills and exercises that address these weaknesses.

3. Adjust Training Zones

Make sure that the training zones specified in the program (for example, Zone 2 for endurance rides and Zone 4 for threshold intervals) accurately reflect your fitness level as it improves.

If you use the JOIN app, we regularly reassess your training zones and make adjustments as your fitness improves. 

4. Include Cross-Training and Recovery

Integrate additional activities such as strength training, yoga, or swimming to enhance overall fitness and prevent burnout. Schedule recovery days and recovery weeks to avoid overtraining and allow your body the necessary time to adapt.

5. Seek Feedback and Make Adjustments

Consider collaborating with a coach to gain personalized insights that can improve your training. Stay flexible in your approach and be ready to tweak the program if you experience fatigue or find that you're not progressing toward your goals.

By implementing these strategies, you can create a cycling training program that is both effective and tailored to your unique needs.

Beginner Cycling Workouts

Starting your cycling journey can be both exciting and daunting. With so much information available and numerous ways to improve, having a structured plan is crucial for guiding your progress. The three workouts listed below can help you kickstart your fitness journey. 

If you’re looking for a different workout, there are more than 400 workouts for you to choose from with JOIN. 

1. Easy Endurance

This workout is perfect for beginners as it helps build aerobic endurance, improves pedaling efficiency with a higher cadence, and offers flexibility in terms of environment and effort while remaining low-intensity and approachable. 

The goal is to ride for 2 hours at an easy pace. Aim to keep your cadence above 85 RPM. You can choose to ride solo, join a fun group ride, or even opt for an indoor session. Some short, higher efforts are fine as long as the majority of your ride remains at an easy pace.

Try the 2.5 hour Easy Endurance workout for free on JOIN.

2. Cadence Pyramid

This workout is ideal for beginners as it introduces interval training, enhances pedaling efficiency, and builds fitness through manageable high-cadence efforts followed by active recovery. It consists of 8 intervals that vary in length from 1 to 4 minutes, returning to 1 minute, with 1 minute of recovery between each interval. 

During the intervals, aim for a high cadence of at least 100 RPM. The recovery minutes can be performed at a lower cadence of 85 RPM.

Try a cadence pyramid workout on JOIN.

3. Two Sets 1 Min Low/High Torque

This last workout is a good fit for beginners as it builds leg strength through low-cadence efforts, improves pedaling technique and improves recovery efficiency with high-cadence spins. The workout consists of 2 sets of 5 intervals, each lasting 1 minute, where you maintain a low cadence of around 60 rpm during the threshold intervals. 

Make sure to stay in the saddle and keep your upper body steady throughout. During the 2-minute recovery periods between efforts, aim for a high cadence of 100-120 rpm.

Try this strength-building 1.5 hour workout on JOIN.

What to do when your Schedule Changes Suddenly

As a beginner, it's easy to feel confused and struggle to find a training plan that improves your performance. JOIN offers a unique training program specifically designed for you.

Our plans help you gradually improve, ensuring you see real progress over time. Many of our users have shared their success stories, reporting increased speed and endurance after starting the JOIN program.

JOIN provides a flexible approach to incorporating workouts into your busy schedule. Our program is designed to adapt to your current fitness level and availability, ensuring that each session is both challenging and manageable.

You can start now by kicking off your journey with a FREE 7-day trial.