If you’re new to cycling you might not know how much your body is capable of doing. This may raise questions about how long should a beginner bike ride. So, to help you work out a good distance and time to ride for as a beginner cyclist, we write this article to answer this question.
How long should a beginner bike ride?
A beginner biker should aim for a ride of 20-30 minutes. If this feels comfortable, progressively increase your cycling time by adding 10 minutes each time you go out on your bike.
When you first start cycling, the greatest thing you can do is take it slowly. We’ve created an 8-week regimen that will take you from beginner to intermediate in no time, culminating in a 10-mile ride. In our plan, you will cycle three days a week, with the longest trip taking place on Saturday or Sunday to prevent conflicts with work (unless you work weekends, of course).
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Before you begin, decide which days are best for you to cycle (preferably a weekend day), and alternate between them. Tuesdays, Thursdays, and Sundays are our top picks. Feel free to elaborate on the timings if you feel so inclined. This strategy is intended for total beginners. If you believe you can cycle for an extended period of time, go ahead; just keep the times relevant to each other on the plan.
- The first two weeks are all about getting used to cycling, so start with a couple of 10-minute rides on the first two outings, followed by a 20-minute ride on the weekend.
- Repeat week 1
- For your first two cycle days, cycle for 15 to 20 minutes. On weekends, cycle for 30 minutes.
- This week, we’ll eliminate one of the days and cycle for longer on the remaining two. We suggest riding for 25 minutes on Wednesdays and 35 minutes on weekends.
- Back to three times each week. Cycle for 30 minutes the first two days, then 45 minutes on the weekend.
- Repeat week 5
- Cycle for 30 minutes on the first day, 20 minutes on the second, and 60 minutes on the last day of the week.
- You’ll add an extra day of cycling to your final week. On your first day, ride for 45 minutes. Cycle for an hour on your second day, then a 20-minute cycle the next day (Friday, if you’re using our suggested dates). Ride for 10 miles on your final cycle of the plan.
That’s all there is to it. With this strategy, you’ll go from complete beginner to easily completing a 10-mile bike ride in just eight weeks. It is entirely up to you which course you take. We offer a somewhat level route for full novices. Choose a route with some hills if you want to push yourself. The beginner bike ride plan is suitable even for someone at 40s, 50s or more. Check out Can I learn cycling at 40?
Alternatively, if you don’t live too far from your workplace and want to start riding to save money on your commute, you can use this strategy.
To give you an idea of distances and speeds, a beginner’s cycling pace is roughly 12mph. This means you’ll be covering lengths of up to 2 miles in your first week. After eight weeks, the 10-mile ride should not be too difficult.
How often should a beginner cycle?
If you’re a beginning biker wondering how often to ride your bike, try not to do too much too soon.
Begin by aiming for one to two rides each week for the first few weeks, but remember that the important here is to listen to your body. If you go for a ride and your muscles feel achy afterwards, give them a few days to rest and recover before you go again. This may imply that you manage one ride per week, which is an excellent beginning point. If your legs still feel good after one or two rides, adding another short cycle is fine.
You should keep riding bike often, as cycling can help burn fat on thighs and belly.
Cycling is a sport in which fitness levels grow quickly, so as the weeks pass, you’ll be able to pedal more and more frequently than you did at the start of your cycling career!
Cycling Tips for Beginners
For cycling beginners, there are a few things that aren’t immediately clear, so here are a few key pointers to keep in mind before you get started:
Maintain proper tyre inflation. This will make cycling easier and less likely to result in a puncture.
As previously said, carrying a puncture repair kit (inner tube, Allen key, tyre levers, and pump) with you at all times is strongly advised.
Purchase some eyewear. They will shield your eyes from insects, rain, rocks, and brightness. If you don’t protect your eyes, you’ll be astonished at how many bugs will get into them. A necklace air purifier is also necessary, so make sure to check out the best air purifier to buy.
Buy and utilize mudguards, especially if you ride your bike to work.
Keep yourself fueled and hydrated on long bike rides. Energy bars, cake, chocolates, and bananas are all wonderful sources of energy for lengthy rides and will keep you going. But don’t eat much more than the calorie you can cycle out. Why? Let’s check out Why do cyclists have big bellies?
Beginner Road Cycling Tips
There are a few more things to consider when it comes to road cycling, as well as some helpful recommendations.
If you’re planning to start road riding, you should think about wearing a helmet. You’ll be going far faster than most other sorts of bikes, and you’ll be sharing the road with cars. Head injuries account for more than half of all bike fatalities.
Check that you’ve chosen the proper riding position. It will make a significant difference in how comfortable you are and, as a result, how long you can ride for.
If you use clip pedals, make it a practice to unclip early and with the same foot first every time. Clip pedals will boost your power and speed; they simply require some practice.
Learn how to ride in a group if you’re cycling with others. You’ll use your energy more efficiently, allowing you to ride longer and faster. The social aspect will also encourage you to cycle more frequently.
When turning, always put your outside pedal to the floor and apply downward pressure. This will improve your bike’s traction on the road.
Make sure your knowledge of the highway code is up to date. You’ll also benefit from learning more about road positioning tactics.