Training & Nutrition - Training program need..

Any links on a good training program for a beginner cyclist out there I've used them before for running and like them. I'm having trouble finding anything for cycling. I like simple programs and was looking for something like a daily mileage goal. Thanks in advance.

not trying to a smart guy but look into books like time crunched cyclist i haven't read it but looks good.

Ride for 2 or 3 days and then take a day off.

A long walk on the day off will help heal the legs.

Add about 10% mileage per week.

Do a climb once a week, a long easy ride, and a medium fast medium long ride,
and a hard ride that's not long.

Take a day off after the hard ride.

People try to do too much too fast, and hurt themselves.

What are you training for? It's hard to pick a useful training program without that information.

There's only about 50 books on cycling training, plus web sites.

If you are training for a century or other organized ride, Bicycling magazine's century training plan has worked for a lot of people. But if you are beginning, any riding you do will be beneficial. Set some goals like increasing your weekly mileage and the length of your long ride by 10%/week and have at it.

What are you training for? It's hard to pick a useful training program without that information.

There's only about 50 books on cycling training, plus web sites.

If you are training for a century or other organized ride, Bicycling magazine's century training plan has worked for a lot of people. But if you are beginning, any riding you do will be beneficial. Set some goals like increasing your weekly mileage and the length of your long ride by 10%/week and have at it.

Thanks. I've looked for the websites but have turned up no luck. The longest I've ridden yet is 7.3 miles and 6.1 two consecutive days after. All of the rides seemed to be a 7 out of 10 for difficulty to me. I'm a runner and I thought cycling would be much easier than I have experienced on my first three rides.

Thanks for the help.

It's going to take some time for your muscles to adapt. You use different muscles on the bike. Some are the same, so you have an advantage, but it is going to take some time. The good news is that it is harder to get overuse injuries on the bike, and you can go longer. Your cardio will help you make huge gains after a little riding. I suggest you make sure your bike is somewhat fitted to you, if at least make sure that when your foot is at the bottom of the pedal stroke and your foot is level, adjust the seat height so that your knee is around a 10 degree angle from being dead straight.

Thanks. I've looked for the websites but have turned up no luck. The longest I've ridden yet is 7.3 miles and 6.1 two consecutive days after. All of the rides seemed to be a 7 out of 10 for difficulty to me. I'm a runner and I thought cycling would be much easier than I have experienced on my first three rides.

Thanks for the help.

I was a reasonably good distance runner when I took up cycling at age 25. My first ride was 6 miles and it completely kicked my ass- way more than a 6 mile run.

Cycling uses fewer muscles than running, so it works them harder. It takes a while to adapt. But i was doing 50 mile rides after a few months.

Just go riding. After three rides you don't need a training program, just time on the bike.

Thanks a lot for the advice.


I was a reasonably good distance runner when I took up cycling at age 25. My first ride was 6 miles and it completely kicked my ass- way more than a 6 mile run.

Cycling uses fewer muscles than running, so it works them harder. It takes a while to adapt. But i was doing 50 mile rides after a few months.

Just go riding. After three rides you don't need a training program, just time on the bike.