Beginner Cycling Plans

Beginner cycling plans designed for newer riders looking to take the next step with their training. Start your journey to improving as a cyclist. Plans sync with 100+ apps/devices.

Plans starting from $2.50/week

Choose your beginner plan

century ride beginner training plans

Century Ride plan

From $15
6 to 12-week plans

If you’re a beginner aiming for your first 100-miler, this plan will help you get there. Build your fitness for the challenge, whether you’re new or getting back into it.

FTP builder beginner training plans

FTP Builder plan

From $10
4 to 12-week plans

It’s not all about FTP, but it is a good training marker. This plan emphasizes endurance, gradually increasing your fitness to help you tackle longer rides with ease.

gran fondo beginner training plans

Gran Fondo plan

From $10
4 to 12-week plans

Got a Gran Fondo coming up? This plan is perfect for beginners, focusing on building endurance and improving fitness for the long rides required in your event.

off season beginner training plans

Off-season rebuilder

From $10
4 to 8-week plans

Back from the off-season? This plan helps beginners rebuild fitness gradually, setting you up for your main training phase after a well-deserved break.

crit beginner training plans

Crit FitNess plan

From $10
4 to 6-week plans

Training for a local crit or circuit race? Crits require a specific fitness level, and this plan will help beginners build the strength and speed for intense efforts.

sportive beginner training plans

Sportive plan

From $10
4 to 12-week plans

Planning for a Sportive? This beginner-friendly plan focuses on building endurance and improving fitness, so you’re ready for the sustained effort of a Sportive event.

get fit quick beginner training plans

Get Fit Quick plan

From $10
4 to 6-week plans

Been off the bike for a while? This plan is perfect for beginners looking to regain fitness quickly, covering all aspects of cycling to help you get back on track.

More plans are coming soon…

Steps to start your training plan

CLICK the LINK of your chosen plan and purchase

1

Activate your free TrainingPeaks™️ account

2

Load your plan in the TrainingPeaks™️ app

3

workout, analyze and track your progress

4

Frequently Asked Questions About Beginner Cycling Plans

Yes. But, you can get an account for FREE and access all Caboose Cycle Coaching plans through it. Sign up for a free account here.

There are a few reasons the plans are purchased through TrainingPeaks:

  1. The plan is simply uploaded to your account and training calendar – making it super easy to get started.
  2. You can connect your devices (Garmin, Wahoo, Zwift etc) and send all your sessions to it.
  3. You are protected by their already established payment processing and security – I don’t hold or store any of your payment details.
  4. You are protected by the TrainingPeaks refund policy – if you don’t like the training plan, you can switch to another that I offer for the same value, within 14 days.

If the training plan you purchase isn’t what you expected – you’re protected by TrainingPeaks’ refund policy. This allows you to switch to another that I offer for the same value, within 14 days.

It’s generally recommended that you have a power meter and heart rate monitor. This is so you can get the most out of your chosen training plan. These devices provide an accurate measure of performance in real time and help track performance and fitness over the training period. Read my blog Why sticking to training zones in training matters to learn more about tracking.

It’s a fair point, Zwift offers free training plans within the app. However, if you’ve ever tried to do some of their sessions, you’ll know the intervals are sometimes extremely difficult. A key element to a good training plan is creating challenging but achievable sessions with adequate recovery.

Also, if you don’t use ERG mode during the session, any resistance settings are removed, sometimes making it difficult to hit the correct watts for your efforts. ERG mode is great for some aspects of training, but it’s not suitable for all sessions with a lack of flexibility and even less simulation of real-world riding.

I’m not saying it is in all cases. Personalised 1-to-1 coaching is absolutely the way to get the most out of training. However, the riders who can benefit most from this are at the pinnacle of cycling.

Most of us can make huge improvements before needing 1-to-1 coaching by following training plans like the ones offered here (at a fraction of the cost).

Not to come for all cycling coaches, but some of them are just copying and pasting their training programs to all of their athletes anyway and charging them £100+ for the privilege…

The Benefits of Beginner Cycling Plans

1. Steady Progress and Confidence-building

Beginner training plans are designed to help you build a solid foundation of fitness and cycling skills. These plans focus on gradual progression, introducing manageable challenges that build endurance and strength without feeling overwhelming. Whether your goal is to complete your first 20-mile ride or simply enjoy cycling more confidently, a beginner plan ensures you improve steadily at your own pace.

2. Time-Efficient Workouts

Starting a new fitness routine can be daunting, especially if you have a busy schedule. Beginner training plans maximize your efforts by focusing on efficient workouts that deliver results in as little as 3 to 4 hours per week. With short, targeted sessions, you can see progress without spending hours on the bike.

3. Focus on Recovery and Avoiding Overexertion

When starting out, it’s easy to overdo it and risk fatigue or burnout. Beginner plans prioritize recovery with rest days and gentle rides, giving your body the time it needs to adapt and get stronger. This balanced approach helps you enjoy the process without the risk of overtraining.

4. Clear Direction and Motivation

As a beginner, knowing what to do each day can be a challenge. Specifically, training plans provide structure and take the guesswork out of your rides. Each session has a clear goal, making it easier to stay motivated and track your progress. You’ll feel a sense of accomplishment as you tick off each ride, building momentum toward your bigger goals.

5. Preparation for Your First Cycling Event

If you’re gearing up for your first event, such as a charity ride or a local group ride, a beginner training plan is invaluable. These plans include gradual preparation and even tapering periods to ensure you feel ready and confident on the big day.

6. Flexibility to Fit Your Life

Beginner plans are designed to be adaptable. If you need to shift a ride to a different day or adjust the intensity based on how you’re feeling, the plan can accommodate your schedule. This flexibility helps you stay consistent even when life gets busy.

7. Learning to Track Progress

Even as a beginner, tracking your progress can be highly rewarding. For instance, training plans introduce tools like heart rate monitors or simple ride logs to help you measure improvements in distance, speed, or effort. Seeing these gains reinforces your commitment and highlights how far you’ve come.

8. Perfect for New Riders

Beginner cycling training plans are tailored to those just starting their journey. With an emphasis on building confidence, endurance, and cycling skills, they provide a welcoming introduction to structured training. Whether you’re new to fitness or returning to cycling after a long break, these plans meet you where you are and guide you forward.

What Makes a Beginner Cycling Plan Effective

An effective beginner training plan is more than a collection of random workouts—it’s a structured roadmap designed to help you achieve your cycling goals efficiently and sustainably. Here’s what sets the best plans apart:

1. Gradual Progression – Progressive Overload

A beginner training plan focuses on gradual increases in distance, intensity, or frequency. For example, you might start with 20-minute rides at an easy pace and progress to 45-minute rides with some gentle hills. This approach ensures your body adapts safely while boosting your confidence.

2. Alignment with Your Schedule

Effective plans for beginners are simple and realistic. Whether you’re cycling twice a week or fitting in short rides after work, the plan works around your life, helping you stay consistent without stress.

3. Easy-to-Follow Workouts

Each session in a beginner plan is straightforward and serves a specific purpose:

  • Base Rides: Build stamina through steady, low-intensity rides.
  • Skill Workouts: Focus on basics like cadence control, gear shifting, and bike handling.
  • Gentle Intervals: Introduce short bursts of effort to improve fitness without overdoing it.
  • Recovery Days: Include rest or easy spins to help your body recover and stay fresh.

These structured sessions help you gain fitness and skills while enjoying the process.

4. Emphasis on Recovery

Rest days and low-intensity rides are built into beginner plans to prevent soreness and fatigue. These recovery-focused sessions are just as important as training days, helping your body rebuild and adapt to new demands.

5. Simple, Achievable Goals

Beginner training plans often include small, achievable goals to keep you motivated. Whether it’s completing a specific distance, riding consistently for a month, or conquering your first hill, these milestones encourage steady progress and boost confidence.

6. Focus on Foundational Skills

An effective beginner plan doesn’t just build fitness—it also teaches you the fundamentals of cycling. These plans provide the knowledge you need to enjoy cycling safely and effectively.

7. Consistency Over Intensity

For beginners, consistency is key. Moreover, training plans prioritize regular rides over intense efforts, helping you establish a sustainable routine. This steady approach builds long-term habits and reduces the risk of injury or burnout.

8. Encouragement and Progress Tracking

By using simple tools like a fitness app or a journal, beginner training plans help you celebrate progress. Additionally, tracking improvements in endurance or comfort on the bike reinforces the benefits of sticking to the plan.

Have a question about training plans?

Whether you’re curious about what training programs include, want to know more about me or anything else, I’m here to answer any questions.

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