Bicycle Workout for Beginners: How to Get Started and Keep Riding

Don’t be intimidated by the pro cyclists on your local bike path or the pricey bicycles and cycling gear found in specialty stores. All you need to get a good sweat in is an appropriately sized bike, a well-fitting helmet, and a plan.

"Although boosting cycling performance and efficiency is important when you begin riding more, the first and best rule at any level is to have fun," says Garret Seacat, CSCS, a cycling coach and the owner of Absolute Endurance based in Manhattan, Kansas. "For many people, cycling starts with recapturing the enjoyment of cycling."

Here are some top tips from Seacat and other cycling experts, along with a basic four-week training plan to get you riding in no time.

What Does a Beginner Cycling Workout Look Like?

If you’re new to cycling, you might have questions about how often to get on your bike and how long to ride for.

But it’s better to pay more attention to getting into a consistent cycling routine, Seacat says, without worrying so much about pace or distance.

"You're just getting a feel for the bike and how you move," he says.

The first step: Make getting out on your bike feel easy and nonintimidating, Seacat says.

So if jumping right into the four-week training plan feels overwhelming, just set aside 20 minutes two or three times per week to leisurely ride around the neighborhood or on a bike path. After about two weeks — or whenever you feel ready — you can ramp up your cycling training.

All About Gear and Equipment

If you want to start cycling regularly, you will need to invest in some basic gear.

Choose a Bike

If you don't have a bike already and you're a beginner, you can be a cheapskate, says Mike Clucas, a former professional cyclist based in Victoria, Australia, who founded FulGaz, an indoor cycling app.

If you're a beginner, though, even that old bike in your garage could be the perfect starting point. (Just take it to the cycle shop for a tune-up first.)

"You can get fitter on a cheap, slow bike than you can on a high-end model when you're starting out, because it takes more effort to pedal," Clucas says.

Plus, it will force you to focus on the basics of riding instead of trying to figure out numerous gears and strategies. Learn the motion of cycling first, and then you can level up, he says.

In terms of bike fit, the easiest measurement to use is called the standover height — when you straddle the frame of the bike with both feet flat on the ground. Too much clearance between you and the frame means the bike is too short for you, and you'll end up struggling with proper leg extension when you pedal; with too little clearance, you risk locking out your knee.

With a road bike, you should have about 1 or 2 inches of clearance, while a mountain bike needs at least 2 inches of clearance, Clucas says.

Your best bet for making sure your bike is the right fit for you is to visit a bike shop. In many cases, the shop can help you adjust a bike by changing the seat height or handlebars, as well as make sure gears, brakes, and tires are working properly, Clucas says.

Choose a Helmet

If you have an old helmet in the garage that’s been collecting dust, consider upgrading, says Seacat, because helmet technology has come a long way in the past 10 years.

"Buy one at a bike shop and ask for help in fitting it to your head," says Seacat.

Decide What to Wear

Check the weather before you head out, especially if you anticipate big swings in temperature, humidity, windchill, or precipitation.

Dress in layers, Seacat says, especially in clothes that are moisture wicking, which can draw the sweat away from your body so you don’t get cold while you ride. This is a major concern if you're going for longer distances or it's windy, which can make you feel more chilled.

For longer rides — or even short jaunts, if you're unused to cycling — wearing padded bike shorts or bibs (which are a shorts version of tight-fitting overalls) can be a groin saver, Seacat says.

They take pressure off your points of contact with the seat and work as shock absorbers, so you're not bouncing on the bike as much while you ride. One tip: Don't wear underwear with them. They’re designed to be worn without undergarments, and an extra layer can increase your chances of chafing.

Keep in mind, though, that it’s perfectly fine to skip fancy gear like bike shorts if they’re not in your budget or you find them uncomfortable.

When it comes to footwear, choose a comfortable pair of athletic shoes.

Beginners should skip clip-in style bike shoes, which may give you more riding power but require pedals that specifically fit them, Seacat says. And because you have to unclip the shoes from the pedals before putting your feet down, they can be an unsafe choice of footwear for less experienced riders.

Safety Tips for Biking

• Wear a properly fitted helmet.
• Check your bike’s brakes before you head out and make sure the seat is locked in.
• Wear bright clothing and reflective gear.
• Use a white front light and rear red light.
• Use a horn or bell to alert people of your presence.
• If you're wearing pants, tuck them into your socks so they don't get caught in the bike chain.
• Choose a route away from traffic if possible.
• Stay alert; do not use headphones while riding.
• Ride in the same direction as traffic if you're on the road, and assume drivers can't see you.
• Use well-lit roadways and paths.
• Be careful when riding in wet or slippery conditions.
• Learn hand signals and use them at intersections.

Another general tip is listening to your body to ensure you're not getting so fatigued while riding — especially during longer rides — that you risk overdoing it and having muscle soreness for days, Seacat says.

Warm Up for Cycling Workouts

Warming up for a cycling workout should include gentle movement for the muscle groups you’re going to be using while riding.

Dynamic warm-ups are great before a ride, including yoga, jogging, and dynamic stretching, Clucas says. But most cyclists warm up just by riding at an easy pace as they get started, he says.

"Five minutes or so of gradually building the intensity before you do any harder work is useful," he says.

A 4-Week Cycling Workout Plan for Beginners

If you want to start cycling regularly, it’s helpful to build consistency and progression with a plan to build strength and endurance safely and effectively, says Clucas.

What you choose will depend largely on your level of fitness. For example, if you regularly do other types of exercise, you may feel comfortable starting with a higher degree of biking intensity in terms of speed, distance, or both.

Beginners, though, should take it at a much slower pace to get used to the feeling of riding, and progress gradually from there.

Here’s a sample beginner cycling plan from Seacat that’s not based on distance. Instead, you’ll increase the intensity (to build up strength and endurance) by upping the time you bike and your pace while riding.

The pace will be specific to your fitness level and abilities.

Keep in mind that a moderate pace means that on a scale of 1 to 10 in intensity, you're at about a 6 or 7, where you can talk in short sentences but not sing. An easy pace would be a 2 or 3, where you can easily hold a conversation. A sprint-style pace of 8 or 9 means you can say only two or three words at a time without taking another breath.

Cross-training workouts should be non-aerobic workouts, such as strength training, Seacat says. On active recovery days, do movements that focus on balance, flexibility, and mobility (like yoga or walking). These are less strenuous, so do them at a relaxed pace.

Be sure to check with a healthcare professional first if you have concerns about any chronic health issues, such as cardiovascular disease or joint problems, or any other medical concern that might make it unsafe to try a new exercise routine.

Week 1

Day 1 Bike 15 minutes at an easy pace.

Day 2 Do active recovery, 30 to 60 minutes.

Day 3 Bike 20 minutes at an easy pace.

Day 4 Rest.

Day 5 Bike 30 minutes at an easy pace.

Day 6 Do active recovery, 30 to 60 minutes.

Day 7 Cross-train, 30 minutes.

Week 2

Day 1 Bike 15 minutes at a moderate pace.

Day 2 Do active recovery, 30 to 60 minutes.

Day 3 Bike 20 minutes at a moderate pace.

Day 4 Cross-train, 15 to 20 minutes.

Day 5 Bike 30 minutes at a moderate pace.

Day 6 Rest.

Day 7 Cross-train, 15 to 20 minutes.

Week 3

Day 1 Bike 15 minutes at an easy pace, followed by 10 minutes at a moderate pace.

Day 2 Do active recovery, 45 to 60 minutes.

Day 3 Bike 20 minutes at an easy pace, followed by 15 minutes at a moderate pace.

Day 4 Cross-train, 20 minutes.

Day 5 Play with simple intervals: Bike 10 minutes at an easy pace followed by 1 minute of moderate effort; repeat three times.

Day 6 Rest.

Day 7 Cross-train, 20 minutes.

Week 4

Day 1 Bike 10 minutes at an easy pace, followed by 20 minutes at a moderate pace.

Day 2 Do active recovery, 30 minutes.

Day 3 Hill train: Bike 10 minutes at an easy pace. Then find a hill that you can climb (preferably a small one, rather than one that feels challenging or overwhelming) without getting off your seat, then ride up and back 8 to 10 times at an easy pace.

Day 4 Do active recovery, 30 to 60 minutes.

Day 5 Bike 10 minutes at an easy pace, followed by 30 minutes at a moderate pace.

Day 6 Rest.

Day 7 Go for distance: This will be your first long ride, so pack snacks and water, and take it at an easy pace. Either do a loop course that seems like a reasonable distance for your ability, or go out and back, turning around when you feel like you still have plenty of energy. It's better to end a ride with some energy left than feeling like you're coming in on fumes. Plan to ride for about twice as long as your longest ride to date, Seacat says.

The Takeaway

• Whether you’re a seasoned athlete or total beginner, cycling can be a rewarding and adaptable fitness activity.
• Invest in essential gear such as a properly fitting helmet and a comfortable bike before embarking on your cycling journey to ensure both safety and enjoyment.
• Building a consistent routine with a progressive training plan can bolster strength and endurance, laying a solid foundation for more intense future rides.
• Stay alert and follow safety tips, such as wearing bright clothing and checking your bike before heading out for a ride.