Want to design your cycling routine? We tell you how to do that | AURUM

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Design your own exercise routine to get started in cycling

Cycling is one of the most rewarding and versatile forms of exercise, since it combines cardiovascular fitness, muscle strengthening, and even mental relaxation. However, for beginners, knowing where to start can feel overwhelming. To have an effective cycling training routine, it’s essential to consider your goals, fitness level, and available time. By designing a plan tailored to your specific needs, you can maximize results and enjoy the process. Whether you aim to improve your endurance, build strength, or train for a competition, this guide created by AURUM, will help you create a beginner cycling routine that suits your aspirations.

Define your training goals

Yes, we all know: When we start a new hobby, we want to progress as fast as possible. However, as a beginner, defining your (real) goals is a crucial first step in developing a cycling training routine. What do you want to achieve through cycling? Your objectives will determine the structure, intensity, and focus of your training sessions. Some common goals for cyclists include:

  • Improving cardiovascular health: Cycling is an excellent way to strengthen your heart and lungs while boosting overall stamina.
  • Building muscle strength: Cycling engages multiple muscle groups, including the legs, core, and even arms, depending on the terrain.
  • Training for a competition: If you’re aiming to participate in a race or long-distance event, a structured cycling power training routine will be essential.

Once you’ve identified your goal, you can create a tailored training plan to match your aspirations and help you progress efficiently. Moreover, don’t forget that sports are synonymous with health, so take advantage of other disciplines in order to  improve your cycling marks!

Training plans according to your goals

To help you achieve your desired results, at AURUM we’ve outlined different training plans based on common cycling goals. Each routine incorporates specific exercises, intensity levels, and durations to suit your objective. Let ‘s explore them!

If your goal is to improve your heart rate

For those aiming to boost cardiovascular health and improve heart rate efficiency, a cycling exercise routine focused on endurance and steady-state efforts is ideal. A beginner cycling routine may be the following one:

  • Start with steady-state rides: Begin with 20-30 minute rides at a moderate pace, maintaining a consistent cadence. Aim to ride at 50-70% of your maximum heart rate. You can track your cycling exercise routine and rates by using an intelligent device.
  • Incorporate interval training: Add short bursts of high-intensity effort to your rides. For example, cycle at a high intensity for 1 minute, then recover at a low pace for 2 minutes. Repeat this 5-6 times during your session.
  • Gradually increase duration: As your fitness improves, increase your ride duration by 5-10 minutes each week. Build up to 60-minute rides while maintaining consistent effort.
  • Include a cycling stretching routine: Stretching after each session helps maintain flexibility, prevents stiffness, and reduces the risk of injury. Focus on your calves, hamstrings, and quads.

If your goal is to strengthen your muscles

For cyclists who want to develop strength, especially in the lower body, incorporating resistance training into your routine is essential. This approach focuses on short but intense rides with additional off-bike exercises to target specific muscle groups.

  • Add hill climbs: Seek out routes with inclines to challenge your leg muscles. Ride up hills at a slower cadence but with greater resistance, which helps strengthen your quads, hamstrings, and glutes. At the same time, you’ll be enjoying some great views!
  • Incorporate sprints: Include short sprints of 20-30 seconds during your rides. Sprinting at maximum effort engages fast-twitch muscle fibers, promoting power development.
  • Resistance training: Complement your cycling training routine with exercises such as squats, lunges, and leg presses. These movements build overall strength and improve your pedaling efficiency.
  • Maintain recovery rides: Dedicate one day per week to perform a low-intensity cycling exercise routine to give your muscles time to recover and adapt.
  • Don’t skip stretching: A cycling stretching routine focused on hip flexors, hamstrings, and lower back muscles will enhance your range of motion and prevent tightness.

If your goal is to train for a competition

Preparing for a race or competition requires a structured and disciplined approach. A cycling power training routine, combined with a good plan, endurance sessions and technical practice, will ensure you’re ready to perform your best on the big day.

  • Focus on interval training: Include high-intensity interval training (HIIT) in your routine. Alternate between 2-5 minutes of intense effort at 80-90% of your maximum heart rate, followed by equal recovery periods. This improves both power and endurance.
  • Simulate race conditions: Mimic the terrain and conditions of your upcoming event. If it involves climbing, include hills in your routine; if it’s a flat race, focus on long, steady rides.
  • Incorporate long rides: Build endurance with weekly long rides lasting 2-3 hours. These sessions teach your body to sustain effort over extended periods.
  • Practice pacing: Learn how to distribute your energy effectively throughout a race by practicing different pacing strategies during training.
  • Recovery is key: Plan rest days and light recovery rides to avoid overtraining and reduce the risk of burnout or injury.
  • Stretch regularly: A comprehensive cycling stretching routine is vital to maintain flexibility, prevent injury, and enhance your performance during races.

Whatever your goal…

Count on AURUM! Starting your cycling journey can be exciting and empowering, especially when you have a clear plan in place. By defining your goals and following a structured beginner cycling routine, you can improve your cardiovascular fitness, build muscle strength, or prepare for a competition. Whether your focus is endurance, strength, or performance, tailoring your cycling training routine will ensure you stay motivated and see consistent progress. Don’t forget to include a cycling stretching routine to keep your body flexible and injury-free. Happy cycling!