It’s good to take breaks from cycling during the week for other forms of exercise like strength training or swimming. Full rest doesn’t mean just time off the saddle doing some other form of exercise it means taking a day off and letting your body repair itself. How many rest days should you take?Ĭyclists of all skill levels should get at least one full rest day per week and the day before a Fondo. And anyone of any age should get plenty of sleep for optimal performance. Children and senior adults need more rest than young and middle-aged adults. Age is also a factor in how much rest you need. So increase your training slowly and don’t max out during every ride. If you do too much too soon or over-train, you’ll see no improvement or even a decline in performance. Rest is important for muscle and tissue recovery and to keep your brain and body from burn-out. Shorter rides take 24 hours or less to recover from, but high-intensity rides require 24–48 hours of recovery time. How long does it take to recover from a ride?
Cycling pros can go 5–7 days before taking a rest, but beginners need at least 2 rest days during the week. Rest is always important, but it certainly cannot be neglected if you’re new to cycling. As you improve your performance, you can ride longer and more times per week. How often should you ride each week?Īs a beginner, ride 2–3 times per week for a total of 2–3 hours. Just be cautious and follow tips for cycling safely in rain or cold weather. Don’t let rain or chilly weather stop your progress.
Once you pick a plan, commit to it because the long rides are most important to improving performance. You’ll want to give your body time to adjust to the technique of cycling and build up strength and endurance. If you’re brand new to cycling, start with the 15-mile cycling training plan, even if you’re working toward a longer Fondo. The first goal is to set a distance to work toward. Our cycling training plans outline every week training for a 15, 50, or 80-mile Fondo and give you rest and nutrition tips to improve your performance because training doesn’t stop when you stop pedaling. Long rides are vital to increasing endurance and strength, but you can’t start logging miles in the saddle until you’ve mapped out how often and at what intensity your training sessions should be. And what more exciting goal than a Gran Fondo –a fun but challenging ride alongside your cycling community. As a beginner cyclist, a cycling training plan will help you set goals and maintain your focus until you reach them. Whether you’re prepping for your first ride or training for your first Gran Fondo, you need a plan.
4, 8, & 12-Week Cycling Training Plans to Get You Ready for a Gran Fondo
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