Ride Training Suggestions

Beginner Rider

We would like to point out that this is written under the assumption that this will be your first try at any kind of long distance on a bike. If you haven’t been active of late it wouldn’t hurt to have your doctor give you a check up. You wouldn’t ride a broken bike without fixing it so you shouldn’t physically jump into anything without making sure you’re not broken.

An important thing to point out is about the bike you ride. A lot of beginners get turned off from cycling because it is not comfortable. If you’re not comfortable you’re not going to be very motivated to train. Having a proper fitting bike is not only about the right frame size, but getting it adjusted right for your particular anatomy. Your leg length, body length, arm reach, etc. are all things that need to be taken into consideration. The best thing to do is stop by your local bike store and have them take a look at you sitting on your bike to help get you, what we call, dialed in.

Saddle comfort is a major complaint for new riders. A saddle that is comfortable for me may not be comfortable to you, but before you go on a quest looking for that one saddle made for you, simply try adjusting it. Once you have the proper seat height a lot of times a simple adjustment of tilting the nose up if you feel like your always sliding forward, or tilting it down if you feel like it’s riding up your crotch, moving it back or forward a little bit. All these adjustments should be done just a little bit at a time and may take a couple of rides to see if it’s right.

Also riding a couple of hours on a bike is much different than riding 30 minutes, saddle time is another thing that takes some time getting used to. The more you ride the faster you will get used to being on that saddle for long periods. Lastly I will touch on bike shorts, whether you get racing shorts or touring shorts makes no difference. What makes the difference is how they are cut (i.e. there shape is made for you being on a bike not standing up) and the padding (called a chamois) they have in them. Friction of rubbing on a saddle can cause saddle sores and once you get them they are a pain to deal with. Prevention is better than the cure, so I highly recommend getting a pair of cycling shorts. Some people are more sensitive in areas that have contact with the saddle, so I also recommend putting cream on the affected area or on the padding. Some products that you can get are called butt butter, or chamois butt’r.

The last thing to mention is the super importance of wearing a helmet. A proven fact is that most cycling fatalities could have been prevented by simply wearing a helmet. I never mount my bike without placing my helmet on, even if it’s just for a few seconds, it’s that important. Wearing the helmet properly is also very important, again your local bike shop can show you how if you’re not sure.

Okay let’s get into the meat of it, training:

Believe it or not the best time to stretch is after a ride. There are exceptions, like having a tight lower back for instance, that need pre ride stretching. It’s important to go thru a 20 to 30 minute post ride stretch. Hamstrings, lower back, neck, just to point out a few. Most cyclists have their own routine, and not all are the same. You can look online for stretching routines or ask a friend who goes to those yoga classes. The important thing is to do it slowly (no bouncing) and relax while you do it.

Whether you’re training for the 27 mile ride or the 50 plus ones, your training as a beginner will be about the same. Only ride time will make a difference for the 50 plus group. It is important to begin your training at least three months ahead of time and no later than two. This means you must start your training no later than June 1st but preferably May 1st. You will need to make some lifestyle choices here. You need to go out and ride at least 3 times a week but preferably four times. To begin with you won’t be on your bike for more than 3 and a half hours a week, which leaves you plenty of time to take care of other life responsibilities. There are some easy changes you can make to your daily routine to take advantage of your training program.

Stretch regularly: to help loosen muscles and improve flexibility. Stretching on off days is as important as stretching on the bike days.

Walking: at a brisker pace than you normally would.

Stairs: cycling builds strength in the legs; make the most of it by taking the stairs whenever possible.

Errands: need to pick up a gallon of milk or a loaf of bread? Take the bike to go do it. You can attach a basket or pannier to the bike to carry the items, but make sure you lock your ride up so you have a ride when you come out of the store ;-)

Eating: STAY AWAY from fast food joints PERIOD!!! This will help you more than you know. Force yourself to get used to drinking at least half your body weight (in ounces) each day. It will take your kidneys about two weeks to adjust to the new fluid intake so you won’t be running to the bathroom every five minutes. Eat as much veggies and fruit as you want, but make sure you are getting protein and carbs as well.

For more nutrition tips please visit our Ride for the Cure FAQs page. 

Stick to the program! Follow the training plan. Swap days around if urgent appointments get in the way of the schedule. Be flexible, and keep a record of each successful ride to spur you on. After one month, assess your progression, move on to month two, and then plan month three. This way, you will have the motivation of knowing that you are fitter than you were when you started, and you have a long-term plan beyond the initial two-month period. The most important thing is to establish cycling as a regular part of your life. The Fitness benefits will come hand-in-hand with that.

Weeks 1 -4:

Monday           Rest day for the bike but go out and walk a mile or two. Stretch.

Tuesday           Ride for about 30 minutes. Slow and steady. Stretch.

Wednesday     Rest day for bike, walk a mile or two. Stretch.

Thursday         Ride for about 45 minutes. Slow and steady. Stretch.

Friday              Rest day for bike, walk a mile or two. Stretch.

Saturday          Ride for about 1 hour. Slow and steady. Stretch.

Sunday            Ride for about 1 hour. Slow and steady. Stretch.     

*Spinning is very important here. Don’t let slow and steady confuse you. A lot of beginners have the misconception that pushing hard gears gives you a better work out, when in fact the opposite is true. Push the easy gears fast, called spinning. If you feel like you’re bouncing up and down, slow the spinning down. Each week try to increase the spinning speed.

**Water bottles. Every hour spent on your bike you should be drinking about one water bottle. Try and get used to drinking it even if you’re not thirsty. Every ten minutes or so reach down and get that water bottle and take a couple of gulps. Because you are moving on the bike your sweating will tend to go unnoticed and it is very, very important to stay hydrated. For every hour I plan on spending on a bike I carry like number of water bottles or stop to refill them when necessary.

Weeks 5 -8:

Monday           Rest day for the bike. Walk two miles. Stretch

Tuesday           Ride for about 1 hour. Moderate pace but steady. Stretch.

Wednesday     Rest day for the bike. Walk two miles. Stretch.

Thursday         Ride for about 1 hour. Moderate pace, push yourself on hills. Stretch.

Friday              Rest day for the bike. Walk two miles. Stretch.

Saturday          Ride for about 1 and a half hours. Slow and steady. Stretch.

Sunday            Ride for about 1 hour. Slow and steady. Stretch.

Weeks 9 - 12:

Monday           Rest day for the bike. Walk two miles. Stretch.

Tuesday           Ride for about 1 hour. Moderate pace but steady. Stretch.

Wednesday     Rest day for the bike. Walk two miles. Stretch.

Thursday         Ride for about 1 hour. Moderate pace, push yourself on hills. Stretch.

Friday              Rest day for the bike. Walk two mile. Stretch.

Saturday          Ride for about 2 and half hours. Slow and steady. Stretch.

Sunday            Ride for about 1 hour. Slow and steady. Stretch.

*For the schedules above remember your not training to race, you’re training for endurance. Once you have built up some miles and find that you really like your new found discovery of cycling the possibilities for were you go from here are limitless! The most important thing is to have fun, and enjoy yourself. Try and find someone who will ride with you once in a while, as this will help you stay motivated as well. Cheers!