Getting Started with a Cycling Fitness Program

 It’s time to get up and get moving. Get out and see the great outdoors on a bicycle. It can be a solo activity or make some new friends and go on grand adventures. You can go from couch potato to bicycle extraordinaire in as little as twelve weeks. It’s all about you deciding how much you want to do. How far do you want to push yourself? How good do you want to feel?

The Right Gear

 Choosing the right bike is going to make a huge difference in your success. Ideally, you’ll want it professionally serviced if you don’t know what you’re doing. You’ll also want it fit to your body size. A bike that is too big is dangerous and a bike that is too small is uncomfortable. Splurge a little and make sure you have the right gear before you set out on any long adventures. A sore bum is going to make you less likely to sit on the bike for longer than twenty minutes. Make sure you’ve got a water bottle, proper shoes and reflective riding gear. Familiarize yourself with cycling safety protocols. Use protected bike lanes and designated trails whenever possible and follow all local traffic laws when riding on streets. Many cities, including Spokane, Washington, offer a buffered, separated and shared bike lanes. Take time to plan your route to utilize the safest and most bicycle-friendly streets in your city.

First Two Weeks

 Go for short rides on a flat, smooth ground to get a good feel for your bike. If you’re feeling sore, evaluate whether you could fix that with new gear. Maybe a bigger seat, better shoes or adjusting the handlebars so you’re not hunched over at an awkward angle. While you’re riding the first couple of weeks, you should be taking it easy. Being able to carry on a conversation while riding is a good pace to start with. A good starting point would be three days a week with thirty-minute rides. On the days you’re not riding, you should still be doing some cardio training. Walking, jogging and strength-training exercises will help your body get in shape. 

Weeks Three and Four

 Now you’re ready to start revving things up. You’re ready to go on longer rides at a faster pace. You should still be able to talk, but you’re going to struggle to have a conversation. You might want to start trying some inclines to push yourself. You’re pushing your cardiovascular system. The blood’s pumping and the lungs are working harder and getting in shape along with the rest of your muscles. If you’re feeling good, go for a two-hour ride and see how you’re feeling.

Weeks Five and Six

 Now you’re ready to start going for longer rides. Maybe you’re in a group and you want to go on a thirty-mile ride. The ride might be relatively easy on flat terrain or if you’re feeling confident, try some hills. Remember to focus on your breathing and take a five-minute break when you get to the top to recover. If you’re not ready for a long ride quite yet, stick with one-hour rides three days a week. 

 Everyone’s cycling journey is going to look a little different. Depending on where you’re starting from, it might take you a little longer. There’s no shame in that. It’s all about being consistent. You will get there.