Posted on December 21, 2009 by Dave W

As I have mentioned in other posts, you should build a base level of fitness before trying more strenuous workouts. 

If you are just doing outdoor cycling, you should try to get out at least 3 times a week. Take it easy and just ride for around an hour at a time, without pushing yourself too far.

After 2 or 3 weeks you should be ready to introduce some gentle hills into your ride.

If you live in an area which is flat, you can use your gears to give you a little extra resistance.

When you feel that your rides are becoming easier, a good way to increase fitness is to time yourself on your favourite route and try to set a personal best once a week.

Depending on your level of fitness when you start to train on a bike, this process could take any number of weeks.

For someone who trains regularly, you could be ready to push on after around 4 to 8 weeks.

You will have to listen to your body on this one, but it is always best to err on the side of caution and build your fitness levels slowly.

Look out for further posts on training plans which worked for me.

Dave W

Cycling For Fitness

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