Good news! You’re determined to get out and ride that bike not only for fitness and to enjoy the warmer weather but to put your efforts to good use through an MS Bike event this summer.
Here’s a two-month training program designed to help you complete a 60 or 100 km ride. First things first, though. As Philippe Tremblay points out in this primer for beginner cyclists, there are a few things you need to take care of before you get started.
Bike fit and tune-up
It’s a good idea to try to get someone at a bike store or an experienced cyclist to have a look at you on the bike to make sure it fits. There’s nothing worse than trying to spend lots of time on a bike that doesn’t fit properly. Once that’s done, get your bike into the store for a tune-up before you hit the road to make sure everything is working properly.
Get the right clothes
Yes, there’s a reason cyclists wear shorts with a padded chamois! Avoid chaffing from day one with the right gear.
Gearing and pedals
Spend some time learning about your gears and getting in and out of your pedals. (We’ll talk about that some more below.)
Bring a water bottle
Staying hydrated is important.
Buy a spare tube
Spend some time on YouTube learning how to change a tube.
The plan outlined below gets you started with at least three rides a week. There are options to add other sports to the mix and more cycling workouts for those looking for a more demanding plan. It also incorporates some strength training, which is a critical component of any training plan to help avoid muscle imbalances that can lead to injury and to promote overall fitness and health.
First Two Weeks
Suggested training week
Monday: Day off
Tuesday: Ride 1
Wednesday: Rider’s choice/strength work
Thursday: Ride 2
Friday: Day off
Saturday: Rider’s choice/strength work
Sunday: Long ride
Getting comfortable on the bike
It’s a good idea to some time with working on your bike handling skills. If you haven’t been on a bike for a while, you should do the same. Find yourself a parking lot with lots of room and take some time to work on braking and clipping in and out of your pedals, changing gears, reaching down to grab a water bottle while you’re moving, your balance and cornering.
Weekly schedule
The most important component of a successful training plan is consistency. Three workouts a week for 8 weeks will take you much further than the occasional five-workout week followed by weeks with one or two efforts. Our plan below…
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