{"id":38173,"date":"2024-06-09T05:08:59","date_gmt":"2024-06-09T12:08:59","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=38173"},"modified":"2025-03-13T15:35:31","modified_gmt":"2025-03-13T22:35:31","slug":"complete-bike-training-plan-for-cyclists","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/","title":{"rendered":"How to Get Bike Fit: Complete Bike Training Plan"},"content":{"rendered":"\r\n<p>This is a complete bike training plan. It is ideal for those who want to start getting fit, build lean muscle, shed stress, and burn a lot of calories &#8211; all while using a bike for low-impact exercise. Because this is a long post with a lot of crucial content, we have included a Contents List to help you find your way around.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\">\r\n<h2>Contents of this Post<\/h2>\r\n<ul>\r\n<li><a href=\"#h-phase-1-of-the-complete-bike-training-plan-build-a-base-of-being-able-to-cycle-for-a-continuous-hour\" data-level=\"2\">Phase 1 of the Complete Bike Training Plan: Build a base of being able to cycle for a continuous hour<\/a>\r\n<ul>\r\n<li><a href=\"#h-how-often-should-you-cycle-in-phase-1-of-your-bike-training-plan\" data-level=\"3\">How often should you cycle in Phase 1 of your bike training plan?<\/a>\r\n<ul>\r\n<li><a href=\"#h-cycle-just-three-times-per-week\" data-level=\"4\">Cycle just three times per week!\u00a0<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-how-long-should-your-cycling-sessions-be-in-phase-1-of-your-bike-training-plan\" data-level=\"3\">How long\u00a0should your cycling sessions be\u00a0in Phase 1 of your bike training plan?<\/a><\/li>\r\n<li><a href=\"#h-how-should-you-schedule-your-cycling-sessions-in-phase-1-of-your-bike-training-plan\" data-level=\"3\">How should you schedule your cycling sessions\u00a0in Phase 1 of your bike training plan?<\/a>\r\n<ul>\r\n<li><a href=\"#h-sample-bike-training-schedule\" data-level=\"4\">Sample Bike Training Schedule<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-how-intensely-should-you-exercise-in-phase-1-of-your-complete-bike-training-plan\" data-level=\"3\">How intensely should you exercise\u00a0in Phase 1 of your complete bike training plan?<\/a>\r\n<ul>\r\n<li><a href=\"#h-heart-rate-zones-to-aim-for\" data-level=\"4\">Heart rate zones to aim for<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-heart-rate-zone-chart-for-measuring-exercise-intensity-based-on-perceived-exertion\" data-level=\"2\">Heart Rate Zone Chart for Measuring Exercise Intensity, Based on Perceived Exertion<\/a>\r\n<ul>\r\n<li><a href=\"#h-cross-training-as-part-of-your-complete-bike-training-plan\" data-level=\"4\">Cross Training as Part of your Complete Bike Training Plan<\/a><\/li>\r\n<li><a href=\"#h-make-sure-you-get-enough-rest\" data-level=\"4\">Make Sure you Get Enough Rest<\/a>\r\n<ul>\r\n<li><a href=\"#h-what-happens-when-you-rest\" data-level=\"5\">What happens when you rest<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-avoid-cycling-knee-pain-by-stretching\" data-level=\"4\">Avoid Cycling Knee Pain by Stretching<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-phase-2-introduce-interval-training-to-your-complete-bike-training-plan\" data-level=\"2\">Phase 2:\u00a0Introduce Interval Training to your Complete Bike Training Plan<\/a>\r\n<ul>\r\n<li><a href=\"#h-why-would-you-do-intervals\" data-level=\"3\">Why would you do intervals?<\/a>\r\n<ul>\r\n<li><a href=\"#h-interval-training-burns-more-calories-because-it-s-more-intense\" data-level=\"4\">Interval Training Burns More Calories because it&#8217;s More Intense<\/a><\/li>\r\n<li><a href=\"#h-interval-training-helps-you-to-get-fit-faster\" data-level=\"4\">Interval Training Helps You to Get Fit Faster<\/a><\/li>\r\n<li><a href=\"#h-interval-training-fights-aging\" data-level=\"4\">Interval Training Fights Aging<\/a><\/li>\r\n<li><a href=\"#h-another-advantage-of-interval-training-fight-stress\" data-level=\"4\">Another Advantage of Interval Training: Fight\u00a0Stress<\/a><\/li>\r\n<li><a href=\"#h-interval-training-mimics-fighting-or-fleeing\" data-level=\"4\">Interval Training Mimics Fighting or Fleeing<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-the-principle-of-progressive-overload\" data-level=\"3\">The Principle of Progressive Overload<\/a><\/li>\r\n<li><a href=\"#h-how-often-should-you-cycle-in-phase-2-of-your-bike-training-plan\" data-level=\"3\">How often should you cycle in Phase 2\u00a0of your bike training plan?<\/a><\/li>\r\n<li><a href=\"#h-how-long-should-your-cycling-sessions-be-in-phase-2-of-your-bike-training-plan\" data-level=\"3\">How long\u00a0should your cycling sessions be\u00a0in Phase 2 of your bike training plan?<\/a><\/li>\r\n<li><a href=\"#h-how-should-you-schedule-your-cycling-sessions-in-phase-2-of-your-bike-training-plan\" data-level=\"3\">How should you schedule your cycling sessions\u00a0in Phase 2\u00a0of your bike training plan?<\/a><\/li>\r\n<li><a href=\"#h-how-intensely-should-you-exercise-in-phase-2-of-your-complete-bike-training-plan\" data-level=\"3\">How intensely should you exercise\u00a0in Phase 2 of your complete bike training plan?<\/a>\r\n<ul>\r\n<li><a href=\"#h-chart-showing-how-to-include-interval-training-in-two-of-your-weekly-rides\" data-level=\"4\">Chart Showing How to Include Interval Training in Two of your Weekly Rides <\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-phase-3-of-the-complete-bike-training-plan-kick-it-up-a-notch\" data-level=\"2\">Phase 3 of the Complete Bike\u00a0Training Plan: Kick it Up a Notch!<\/a>\r\n<ul>\r\n<li><a href=\"#h-method-1-longer-non-interval-rides\" data-level=\"3\">Method 1: Longer non-interval rides<\/a><\/li>\r\n<li><a href=\"#h-method-2-more-strenuous-intervals\" data-level=\"3\">Method 2: More strenuous intervals<\/a><\/li>\r\n<li><a href=\"#h-method-3-extra-cycling-days\" data-level=\"3\">Method 3: Extra cycling days<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-what-you-need-for-your-complete-bike-training-plan\" data-level=\"2\">What you Need for Your Complete Bike Training Plan<\/a>\r\n<ul>\r\n<li><a href=\"#h-cycling-shoes\" data-level=\"3\">Cycling Shoes<\/a>\r\n<ul>\r\n<li><a href=\"#h-read-more-about-how-to-get-fit-with-cycling-by-choosing-a-post-from-our-slide-show\" data-level=\"4\">Read more about how to get fit with cycling by choosing a post from our slide show<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n\r\n\r\n<figure id=\"attachment_25417\" aria-describedby=\"caption-attachment-25417\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"25417\" data-permalink=\"https:\/\/averagejoecyclist.com\/ride-to-conquer-cancer-bc-starts-today\/ride-to-conquer-cancer-bc-5\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?fit=750%2C500&amp;ssl=1\" data-orig-size=\"750,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Ride to Conquer Cancer BC 5\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Every body starts somewhere &#8211; and with enough determination, you could become one of the smiling competitors in a cycling event&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?fit=750%2C500&amp;ssl=1\" class=\"size-full wp-image-25417 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg\" alt=\"Every body starts somewhere - and with enough determination, you could become one of the smiling competitors in a cycling event\" width=\"750\" height=\"500\" \/><figcaption id=\"caption-attachment-25417\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"25417\" data-permalink=\"https:\/\/averagejoecyclist.com\/ride-to-conquer-cancer-bc-starts-today\/ride-to-conquer-cancer-bc-5\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?fit=750%2C500&amp;ssl=1\" data-orig-size=\"750,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Ride to Conquer Cancer BC 5\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Every body starts somewhere &#8211; and with enough determination, you could become one of the smiling competitors in a cycling event&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?fit=750%2C500&amp;ssl=1\" class=\"size-full wp-image-25417 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?resize=750%2C500&#038;ssl=1\" alt=\"Every body starts somewhere - and with enough determination, you could become one of the smiling competitors in a cycling event\" width=\"750\" height=\"500\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?resize=150%2C100&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?resize=250%2C167&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Ride-to-Conquer-Cancer-BC-5.jpg?resize=320%2C213&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Every body starts somewhere &#8211; and with enough determination, you could become one of the smiling competitors in a cycling event<\/figcaption><\/figure>\r\n<p>There are a lot of books about cycling training, but many of them are so complicated that a person could get tired just trying to read them. In this post I have simplified things, but retained the <strong>core elements<\/strong> you need to build cycling fitness quickly and efficiently. It is all about <strong>training smart<\/strong>, and getting the most bang for your buck out of your pedaling.<\/p>\r\n<p>You will find this plan easy to follow &#8211; and along the way, you will definitely have some great experiences!<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_22994\" aria-describedby=\"caption-attachment-22994\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/eepurl.com\/bGzuPf\"><img decoding=\"async\" data-attachment-id=\"22994\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=22994\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?fit=750%2C246&amp;ssl=1\" data-orig-size=\"750,246\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Complete bike fit training plan\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Complete bike training plan &#8211; You will find this plan easy to follow &#8211; and along the way, you might just have some great experiences!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?fit=300%2C98&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?fit=750%2C246&amp;ssl=1\" class=\"wp-image-22994 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg\" alt=\"Complete bike training plan - You will find this plan easy to follow - and along the way, you might just have some great experiences! Complete Bike Training Plan\" width=\"750\" height=\"246\" \/><figcaption id=\"caption-attachment-22994\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22994\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=22994\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?fit=750%2C246&amp;ssl=1\" data-orig-size=\"750,246\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Complete bike fit training plan\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Complete bike training plan &#8211; You will find this plan easy to follow &#8211; and along the way, you might just have some great experiences!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?fit=300%2C98&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?fit=750%2C246&amp;ssl=1\" class=\"wp-image-22994 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?resize=750%2C246&#038;ssl=1\" alt=\"Complete bike training plan - You will find this plan easy to follow - and along the way, you might just have some great experiences! Complete Bike Training Plan\" width=\"750\" height=\"246\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?resize=300%2C98&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?resize=150%2C49&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?resize=250%2C82&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Complete-bike-fit-training-plan.jpg?resize=320%2C105&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> You will find this plan easy to follow &#8211; and along the way, you will definitely have some great experiences!<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p style=\"text-align: center;\">\n<table id=\"tablepress-191\" class=\"tablepress tablepress-id-191 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"3\" class=\"column-1\"><center><strong>Must Read: Our Latest Garmin Post<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>Garmin Edge 1050 vs. 1040 - <a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\" rel=\"noopener\" target=\"_blank\">What's the Difference, and Which is Better?<\/a><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><center><strong><a href=\"https:\/\/amzn.to\/4hEJG3f\" target=\"_blank\">Garmin Edge 1040<\/a><\/center><\/strong><\/td><td class=\"column-2\"><center><strong><a href=\"https:\/\/amzn.to\/4i4lF5p\" target=\"_blank\">Garmin Edge 1040 SOLAR<\/a><\/center><\/strong><\/td><td class=\"column-3\"><center><strong><a href=\"https:\/\/amzn.to\/3EB1qOn\" target=\"_blank\">Garmin Edge 1050<\/a><\/center><\/strong><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><center><a href=\"https:\/\/amzn.to\/3Obqrlm\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-43900 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-edge-1040-103.jpg?resize=103%2C203&#038;ssl=1\" alt=\"\" width=\"103\" height=\"203\" \/><\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/amzn.to\/3v57vy9\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-43900 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-edge-1040-103.jpg?resize=103%2C203&#038;ssl=1\" alt=\"\" width=\"103\" height=\"203\" \/><\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/amzn.to\/3EB1qOn\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-45165 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Garmin-Edge-1050-table.jpg?resize=103%2C200&#038;ssl=1\" alt=\"\" width=\"103\" height=\"200\" \/><\/a><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"https:\/\/amzn.to\/3Obqrlm\" target=\"_blank\" rel=\"noopener\"><strong>About $600 - click for current price on Amazon<\/strong><\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/amzn.to\/3v57vy9\"><strong>About $750 - click for current price on Amazon<\/strong><\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/amzn.to\/3EB1qOn\" target=\"_blank\" rel=\"noopener\"><strong>About $700 - click for current price on Amazon<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-191 from cache --><\/p>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-supplements-for-cyclists\/\">Ideal Regimen of 7 Supplements for Cyclists to Achieve Maximum Health and Performance<\/a><\/h3>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-phase-1-of-the-complete-bike-training-plan-build-a-base-of-being-able-to-cycle-for-a-continuous-hour\">Phase 1 of the Complete Bike Training Plan: Build Your Base<\/h2>\r\n<h3>Aim: Be Able to Cycle Continuously for One Hour<\/h3>\r\n\r\n\r\n\r\n<p><strong>Your mission in Phase 1<\/strong>: to get to the point where you can cycle for an hour continuously. This is often referred to as building your cycling base. You are building a solid base of aerobic fitness that will support you through all the rest of your training. At this stage, you are a newbie. Just as in strength training, you can expect to make rapid progress during this phase. Your FTP will grow rapidly.\u00a0<\/p>\r\n<p><strong>FTP<\/strong> is your functional threshold power. It is the average number of watts of cycling power you can sustain for an hour. It is also regarded as a reliable measure of current fitness. You will elevate your FTP during this phase, and that will give you the power and basic fitness to get even fitter and faster later.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-how-often-should-you-cycle-in-phase-1-of-your-bike-training-plan\">How often should you cycle in Phase 1 of your bike training plan?<\/h3>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-cycle-just-three-times-per-week\">In Phase 1, aim to cycle just three times per week.<\/h4>\r\n\r\n\r\n\r\n<p>Phase 1 of my Complete Bike Training Plan requires you to do just three days of bike training per week. Three rides a week will get you cycling fit and build your base. But it will not exhaust you, so you are much more likely to keep it up. It\u2019s much better to be looking forward to the next training ride, rather than dreading it. You can increase frequency later, once you are fitter.<\/p>\r\n<p>Of course, be sure to fuel your body properly as you expose it to a new regimen of exercise. Below are some supplements we recommend.<\/p>\r\n\n<table id=\"tablepress-226\" class=\"tablepress tablepress-id-226 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Supplements for Cyclists that We Recommend<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_44662\" aria-describedby=\"caption-attachment-44662\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44662 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Precision-Hydration-Energy-gel-table.jpg?resize=150%2C198&#038;ssl=1\" alt=\"\" width=\"150\" height=\"198\" \/><\/a><figcaption id=\"caption-attachment-44662\" class=\"wp-caption-text\">Precision Hydration Fuel Gel with 30 grams of carbs. Precisely formulated to meet your carb needs on long bike rides. <a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\">Please click here to see the current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44664\" aria-describedby=\"caption-attachment-44664\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44664 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Electrolytes-table.jpg?resize=150%2C169&#038;ssl=1\" alt=\"\" width=\"150\" height=\"169\" \/><\/a><figcaption id=\"caption-attachment-44664\" class=\"wp-caption-text\">Key Nutrients Electrolytes packets. Sugar free and pleasant tasting. <a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\">Please click here to see the best current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><figure id=\"attachment_44668\" aria-describedby=\"caption-attachment-44668\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44668 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Dymatize-whey-protein-isolate-protein-table.jpg?resize=150%2C205&#038;ssl=1\" alt=\"\" width=\"150\" height=\"205\" \/><\/a><figcaption id=\"caption-attachment-44668\" class=\"wp-caption-text\">Dymatize ISO 100 Whey Protein Isolate Powder, Chocolate Peanut Butter Flavor. The best form of whey protein, with minimal fat and carbs. <a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44671\" aria-describedby=\"caption-attachment-44671\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44671 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Naked-Pea-Protein-Powder-table.jpg?resize=150%2C209&#038;ssl=1\" alt=\"\" width=\"150\" height=\"209\" \/><\/a><figcaption id=\"caption-attachment-44671\" class=\"wp-caption-text\">Naked Pea Vegan Pure Protein Powder. An excellent form of protein with no additives and a bland taste. <a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"2\" class=\"column-1\"><center><figure id=\"attachment_44701\" aria-describedby=\"caption-attachment-44701\" style=\"width: 112px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/45g4JE0\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44701 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Sports-Nutrition-Omega-3-Fish-oil-table-smaller-1.jpg?resize=112%2C186&#038;ssl=1\" alt=\"\" width=\"112\" height=\"186\" \/><\/a><figcaption id=\"caption-attachment-44701\" class=\"wp-caption-text\">Sports Nutrition Triple Strength Omega-3 Fish Oil, from Wild Alaska Pollock. <a href=\"https:\/\/amzn.to\/45g4JE0\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-226 from cache -->\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/cycling-training-plan-novices\/\">Cycling Training Plan for Novices and Complete Beginners<\/a><\/h3>\r\n\r\n\r\n\r\n<h4>Always listen to your body<\/h4>\r\n<p>If you feel exhausted the day after your second ride, rest up till the next week, then start again. In other words, omit the third ride of the week, to give your body time to recuperate. A feeling of complete exhaustion more than 24 hours after a ride is a sign you are overdoing it. Also, if you really don&#8217;t feel strong enough to ride, you probably aren&#8217;t.\u00a0<\/p>\r\n<p>Another sign you are overdoing it, is depression. Your new regime should lift your mood, not sink it. The good news is that if you do it right, you are likely to feel better than you have ever felt before &#8211; physically and mentally. There are few things in life more uplifting than to feel your body getting fitter and stronger, day by day. And to see that progress reflected in the mirror, as well.<\/p>\r\n<p>Most people start to love their cycling sessions. They will give you a feeling of exhilaration, likely caused by the endorphins that exercise generates. Then, you may long to do your ride, even if you are actually too tired to be cycling. I find that it helps to remind myself that fitness and health grow on our rest days, more than on our exercise days.<\/p>\r\n<figure id=\"attachment_23825\" aria-describedby=\"caption-attachment-23825\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"23825\" data-permalink=\"https:\/\/averagejoecyclist.com\/5-best-protein-supplements-exercise-recovery-health\/2-cyclists-on-road-bikes-seen-from-behind\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?fit=750%2C498&amp;ssl=1\" data-orig-size=\"750,498\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"2 cyclists on road bikes seen from behind\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?fit=300%2C199&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?fit=750%2C498&amp;ssl=1\" class=\"wp-image-23825 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg\" alt=\"Getting into great shape requires taking enough time OFF the bike to recuperate\" width=\"750\" height=\"498\" \/><figcaption id=\"caption-attachment-23825\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"23825\" data-permalink=\"https:\/\/averagejoecyclist.com\/5-best-protein-supplements-exercise-recovery-health\/2-cyclists-on-road-bikes-seen-from-behind\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?fit=750%2C498&amp;ssl=1\" data-orig-size=\"750,498\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"2 cyclists on road bikes seen from behind\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?fit=300%2C199&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?fit=750%2C498&amp;ssl=1\" class=\"wp-image-23825 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?resize=750%2C498&#038;ssl=1\" alt=\"Getting into great shape requires taking enough time OFF the bike to recuperate\" width=\"750\" height=\"498\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?resize=300%2C199&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?resize=150%2C100&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?resize=250%2C166&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/2-cyclists-on-road-bikes-seen-from-behind.jpg?resize=320%2C212&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Getting into great shape requires taking enough time OFF the bike to recuperate<\/figcaption><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/wahoo-tickr-heart-rate-monitor-review\/\">Wahoo TICKR Heart Rate Monitor \u2013 Read Our Review of this Budget, Accurate Heart Rate Monitor<\/a><\/h3>\r\n<h3 id=\"h-how-long-should-your-cycling-sessions-be-in-phase-1-of-your-bike-training-plan\">How long\u00a0should your cycling sessions be\u00a0in Phase 1 of your bike training plan?<\/h3>\r\n\r\n\r\n\r\n<p>This\u00a0depends completely on how fit you are when you start. For example, if you are completely unfit when you start, simply spend each of the three training sessions doing as much cycling as is comfortable for you. That might be <strong>as little as 5 minutes per bike ride<\/strong>. There are thousands of success stories of people who started out only able to cycle around the block, and ended up as awesomely fit athletes. And many of them lost a couple of hundred pounds while they were doing it, too.<\/p>\r\n\r\n\r\n\r\n<p>So <strong>start by doing 5, 10, 15, 20, or 30 minutes of cycling at a time, three times per week.<\/strong>\u00a0If it is still hard to do on the third ride of the week, repeat the same amount of cycling three times during the next week. Once you can do your starting length of time easily, add on 5 to 10 minutes to each ride. If you listen to your body, you will know how many minutes you can add on.<\/p>\r\n\r\n\r\n\r\n<p>Repeat the best ride you can do, three times per week. Then do it again the next week. And so on! Until you reach \u00a0your Phase 1 goal of being able to cycle continuously for an hour.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_15187\" aria-describedby=\"caption-attachment-15187\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/1KDDrvo\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15187\" data-permalink=\"https:\/\/averagejoecyclist.com\/cyclists-inconvenienced-critical-mass\/richmond-loop-053-1024x6821\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?fit=750%2C481&amp;ssl=1\" data-orig-size=\"750,481\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Richmond-Loop-053-1024&#215;682(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Try to plan your rides carefully, so as to avoid disappointment and frustration!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?fit=300%2C192&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?fit=750%2C481&amp;ssl=1\" class=\"wp-image-15187 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg\" alt=\"Try to plan your rides carefully, so as to avoid disappointment and frustration! Complete bike training plan\" width=\"750\" height=\"481\" \/><figcaption id=\"caption-attachment-15187\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15187\" data-permalink=\"https:\/\/averagejoecyclist.com\/cyclists-inconvenienced-critical-mass\/richmond-loop-053-1024x6821\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?fit=750%2C481&amp;ssl=1\" data-orig-size=\"750,481\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Richmond-Loop-053-1024&#215;682(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Try to plan your rides carefully, so as to avoid disappointment and frustration!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?fit=300%2C192&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?fit=750%2C481&amp;ssl=1\" class=\"wp-image-15187 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?resize=750%2C481&#038;ssl=1\" alt=\"Try to plan your rides carefully, so as to avoid disappointment and frustration! Complete bike training plan\" width=\"750\" height=\"481\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?resize=300%2C192&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?resize=150%2C96&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?resize=250%2C160&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/Richmond-Loop-053-1024x6821.jpg?resize=320%2C205&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> Try to plan your rides carefully, so as to avoid disappointment and frustration!<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">\u00a0<\/h3>\r\n<h3 id=\"h-how-should-you-schedule-your-cycling-sessions-in-phase-1-of-your-bike-training-plan\">How should you schedule your cycling sessions\u00a0in Phase 1 of your bike training plan?<\/h3>\r\n\r\n\r\n\r\n<p>Your aim is to cycle <strong>three times a week, every week<\/strong>. Choose your training days to fit your own schedule, as long as vital rest days are built in. At least two of the three cycling days should have a non-cycling day in-between. So, for example, do not do your rides on Monday, Tuesday, and Wednesday!<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-sample-bike-training-schedule\">Sample Bike Training Schedule<\/h4>\r\n\r\n\r\n\r\n<p>For example, you could do:<\/p>\r\n<ul>\r\n<li>Monday\/Wednesday\/Friday<\/li>\r\n<li><strong>or<\/strong><\/li>\r\n<li>Wednesday\/Saturday\/Sunday<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>The first example is perfect for spacing out the days, but the second example may work better for you because it enables you to do most of your cycling on the weekend. And then take two full days to recover.<\/p>\r\n<figure id=\"attachment_18216\" aria-describedby=\"caption-attachment-18216\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"18216\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=18216\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?fit=750%2C693&amp;ssl=1\" data-orig-size=\"750,693\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;iPhone 6&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1468434837&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;4.15&quot;,&quot;iso&quot;:&quot;32&quot;,&quot;shutter_speed&quot;:&quot;0.0022779043280182&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"women cyclists 4 reasons to cycle 2\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Regular cycling builds lean muscle, as you can clearly see when you look at people who cycle a lot &#8211; such as these pro women cyclists&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?fit=300%2C277&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?fit=750%2C693&amp;ssl=1\" class=\"size-full wp-image-18216 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg\" alt=\"Regular cycling builds lean muscle, as you can clearly see when you look at people who cycle a lot - such as these pro women cyclists.\" width=\"750\" height=\"693\" \/><figcaption id=\"caption-attachment-18216\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"18216\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=18216\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?fit=750%2C693&amp;ssl=1\" data-orig-size=\"750,693\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;iPhone 6&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1468434837&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;4.15&quot;,&quot;iso&quot;:&quot;32&quot;,&quot;shutter_speed&quot;:&quot;0.0022779043280182&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"women cyclists 4 reasons to cycle 2\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Regular cycling builds lean muscle, as you can clearly see when you look at people who cycle a lot &#8211; such as these pro women cyclists&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?fit=300%2C277&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?fit=750%2C693&amp;ssl=1\" class=\"size-full wp-image-18216 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?resize=750%2C693&#038;ssl=1\" alt=\"Regular cycling builds lean muscle, as you can clearly see when you look at people who cycle a lot - such as these pro women cyclists.\" width=\"750\" height=\"693\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?resize=300%2C277&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?resize=150%2C139&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?resize=250%2C231&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/10\/women-cyclists-4-reasons-to-cycle-2.jpg?resize=320%2C296&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Regular cycling builds lean muscle, as you can clearly see when you look at people who cycle a lot &#8211; such as these pro women cyclists<\/figcaption><\/figure>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-reasons-why-every-cyclist-should-use-a-power-meter\/\">7 Reasons to Use a Power Meter on Your Bike<\/a><\/h4>\r\n<h3 id=\"h-how-intensely-should-you-exercise-in-phase-1-of-your-complete-bike-training-plan\">How intensely should you exercise\u00a0in Phase 1 of your complete bike training plan?<\/h3>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-heart-rate-zones-to-aim-for\">Heart rate zones to aim for<\/h4>\r\n\r\n\r\n\r\n<p>You should be cycling mainly in Heart Rate Zone 2 \u2013 light to moderate, heart rate zone 50 to 60%. See our Heart Rate Zone Chart further down in this post. To be sure about your zone, it is ideal to use a heart rate monitor. A heart rate monitor also gives you valuable biofeedback. For example, if your heart rate is excessively elevated relative to your workout, you are probably over-training. Or, it could mean that you are coming down with a bug. Either way, you probably should take a break.<\/p>\r\n<figure id=\"attachment_43750\" aria-describedby=\"caption-attachment-43750\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3ObfpMR\"><img decoding=\"async\" data-attachment-id=\"43750\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/wahoo-heart-rate-monitor\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?fit=750%2C414&amp;ssl=1\" data-orig-size=\"750,414\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"wahoo heart rate monitor\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?fit=300%2C166&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?fit=750%2C414&amp;ssl=1\" class=\"wp-image-43750 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg\" alt=\"A Wahoo KICKR Heart Rate Monitor is a valuable (and affordable) aid for cycling training\" width=\"750\" height=\"414\" \/><figcaption id=\"caption-attachment-43750\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"43750\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/wahoo-heart-rate-monitor\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?fit=750%2C414&amp;ssl=1\" data-orig-size=\"750,414\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"wahoo heart rate monitor\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?fit=300%2C166&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?fit=750%2C414&amp;ssl=1\" class=\"wp-image-43750 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?resize=750%2C414&#038;ssl=1\" alt=\"A Wahoo KICKR Heart Rate Monitor is a valuable (and affordable) aid for cycling training\" width=\"750\" height=\"414\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?resize=300%2C166&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/01\/wahoo-heart-rate-monitor.jpg?resize=360%2C200&amp;ssl=1 360w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> <a href=\"https:\/\/amzn.to\/3ObfpMR\">A Wahoo KICKR Heart Rate Monitor is a valuable (and affordable) aid for cycling training<\/a><\/figcaption><\/figure>\r\n<h4 style=\"text-align: center;\"><a href=\"https:\/\/amzn.to\/3ObfpMR\">Click here to see the current price of a Wahoo KICKR Heart Rate Monitor on Amazon. And reviews too.<\/a><\/h4>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/wahoo-tickr-heart-rate-monitor-review\/\">Our Review of the Wahoo TICKR Heart Rate Monitor<\/a><\/h4>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\n<table id=\"tablepress-184\" class=\"tablepress tablepress-id-184\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"5\" class=\"column-1\"><center>Heart Rate Monitors that We Recommend - Chest bands, arms bands, and smart watches<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_36650\" aria-describedby=\"caption-attachment-36650\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3FH7vt6\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-36650 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/11\/table-Wahoo-kickr.jpg?resize=200%2C220&#038;ssl=1\" alt=\"Wahoo TRACKR Chest Heart Rate Monitor - around $90\" width=\"200\" height=\"220\" \/><\/a><figcaption id=\"caption-attachment-36650\" class=\"wp-caption-text\">Wahoo TRACKR Chest Heart Rate Monitor - around $90. <a href=\"https:\/\/amzn.to\/3FH7vt6\" target=\"_blank\" rel=\"noopener\">Check best current price on Amazon by clicking here.<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44414\" aria-describedby=\"caption-attachment-44414\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3R1NfoV\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-44414\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/Garmin-Fenix-7-Pro-Sapphire-1.jpg?resize=200%2C234&#038;ssl=1\" alt=\"\" width=\"200\" height=\"234\" \/><\/a><figcaption id=\"caption-attachment-44414\" class=\"wp-caption-text\">Garmin Fenix 7 Pro Sapphire Solar. Around $900. <a href=\"https:\/\/amzn.to\/3R1NfoV\" target=\"_blank\" rel=\"noopener\">Please click here for Current Sale Price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-3\"><figure id=\"attachment_44418\" aria-describedby=\"caption-attachment-44418\" style=\"width: 137px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/44RPTDy\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-44418\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/Wahoo-TICKR-Arm-band-heart-rate-monitor-smaller-table-2.jpg?resize=137%2C237&#038;ssl=1\" alt=\"\" width=\"137\" height=\"237\" \/><\/a><figcaption id=\"caption-attachment-44418\" class=\"wp-caption-text\">Wahoo KICKR FIT Arm Band Heart Rate Monitor - around $80. <a href=\"https:\/\/amzn.to\/44RPTDy\" target=\"_blank\" rel=\"noopener\">Check best current price on Amazon by clicking here.<\/a><\/figcaption><\/figure><\/td><td class=\"column-4\"><figure id=\"attachment_43871\" aria-describedby=\"caption-attachment-43871\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/44VNurn\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43871\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-010-13118-00-HRM-Pro-Plus-2.jpg?resize=200%2C199&#038;ssl=1\" alt=\"Garmin 010-13118-00 HRM-Pro Plus\" width=\"200\" height=\"199\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-010-13118-00-HRM-Pro-Plus-2.jpg?w=200&amp;ssl=1 200w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-010-13118-00-HRM-Pro-Plus-2.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-010-13118-00-HRM-Pro-Plus-2.jpg?resize=100%2C100&amp;ssl=1 100w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/a><figcaption id=\"caption-attachment-43871\" class=\"wp-caption-text\">Garmin HRM Pro Plus Heart Rate Monitor - around $130. <a href=\"https:\/\/amzn.to\/44VNurn\" target=\"_blank\" rel=\"noopener\">Click here to check current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-5\"><figure id=\"attachment_44404\" aria-describedby=\"caption-attachment-44404\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44404 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/Samsung-Galaxy-6-1.jpg?resize=200%2C237&#038;ssl=1\" alt=\"\" width=\"200\" height=\"237\" \/><figcaption id=\"caption-attachment-44404\" class=\"wp-caption-text\">Samsung Galaxy 6 Classic Smartwatch. <a href=\"https:\/\/amzn.to\/49Z12E8\" target=\"_blank\" rel=\"noopener\">Check best current price on Amazon by clicking here<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-184 from cache -->\r\n<p>Zone 2 training is ideal for building your heart rate capacity. It also has the added benefit that it mainly draws on fat for fuel. It doesn\u2019t feel difficult, but it definitely <i>does<\/i> make you a better athlete. You will be able to cycle progressively faster and longer, while your heart rate remains comfortably low. And as you train your body to use fat for fuel, you\u2019ll be able to increase your pedaling pace without shifting over to burning carbs.<\/p>\r\n<p>And the best thing? Because you\u2019re using fat for fuel, you\u2019ll be able to cycle faster for longer, because almost everyone has a nearly unlimited supply of fat.\u00a0<\/p>\r\n<h4>Bike Computers<\/h4>\r\n<p>If you want to get really precise and technical, get a great bike computer that will enable you to track your rides and your health. I have a very handy and detailed post that compares latest top Garmin Edge bike computers:<\/p>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840-vs-1040\/\">Garmin Edge 540 vs 840 vs 1040:<\/a> Which is Best for You? Includes a Complete Comparison Chart<\/h4>\r\n\r\n\r\n\r\n\r\n\r\n<p>Alternatively, check out our selection of budget bike computers that we recommend:<\/p>\r\n\n<table id=\"tablepress-217\" class=\"tablepress tablepress-id-217 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Our Picks for the 7 Best Budget Bike  Computers<\/center><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_22106\" aria-describedby=\"caption-attachment-22106\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2kF4qya\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-22106 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/cateye-velo-9-best-bike-computers-table1.jpg?resize=150%2C215&#038;ssl=1\" alt=\"No. 1: CatEye Velo 9\" width=\"150\" height=\"215\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/cateye-velo-9-best-bike-computers-table1.jpg?w=150&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/cateye-velo-9-best-bike-computers-table1.jpg?resize=105%2C150&amp;ssl=1 105w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><figcaption id=\"caption-attachment-22106\" class=\"wp-caption-text\"><strong>No. 1: <a href=\"http:\/\/amzn.to\/2kF4qya\">CatEye Velo 9. <\/a><\/strong><strong style=\"font-size: 16px;\"><strong>About $30. <a href=\"http:\/\/amzn.to\/2kF4qya\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon.<\/a><\/strong><\/strong><\/figcaption><\/figure><br \/>\n<\/td><td class=\"column-2\"><figure id=\"attachment_45477\" aria-describedby=\"caption-attachment-45477\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3yb7GJL\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-45477 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Brighton-bike-computer-1.jpg?resize=150%2C242&#038;ssl=1\" alt=\"\" width=\"150\" height=\"242\" \/><\/a><figcaption id=\"caption-attachment-45477\" class=\"wp-caption-text\"><strong>No. 2: <\/strong><a href=\"https:\/\/amzn.to\/3yb7GJL\" target=\"_blank\" rel=\"noopener\"><strong>Bryton Rider 420E Wireless GPS computer.<\/strong> <\/a><strong style=\"font-size: 16px;\"><strong>About $155. <a href=\"https:\/\/amzn.to\/4kJl6jm\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon.<\/a><\/strong><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><figure id=\"attachment_41117\" aria-describedby=\"caption-attachment-41117\" style=\"width: 175px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4buC29s\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-41117 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Lezyne-Macro-table1.jpg?resize=175%2C247&#038;ssl=1\" alt=\"No. 3: Lezyne Macro Cycling GPS Computer\" width=\"175\" height=\"247\" \/><\/a><figcaption id=\"caption-attachment-41117\" class=\"wp-caption-text\"><strong>No. 3: <\/strong><a href=\"https:\/\/amzn.to\/4buC29s\"><strong>Lezyne Macro Cycling GPS Computer. <\/strong><\/a><strong style=\"font-size: 16px;\">About $200. <a href=\"https:\/\/amzn.to\/3SRLc7z\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon.<\/a><\/strong><\/figcaption><\/figure><br \/>\n<\/td><td class=\"column-2\"><figure id=\"attachment_22086\" aria-describedby=\"caption-attachment-22086\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3bucee1\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-22086 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/CatEye-Strada-table1.jpg?resize=150%2C205&#038;ssl=1\" alt=\"CatEye Strada Wireless\" width=\"150\" height=\"205\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/CatEye-Strada-table1.jpg?w=150&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/CatEye-Strada-table1.jpg?resize=110%2C150&amp;ssl=1 110w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><figcaption id=\"caption-attachment-22086\" class=\"wp-caption-text\"><strong>No. 4: <a href=\"https:\/\/amzn.to\/3bucee1\">CatEye Strada Wireless. <\/a><\/strong><strong style=\"font-size: 16px;\"><strong>About $65. <a href=\"https:\/\/amzn.to\/45nfZRg\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon.<\/a><\/strong><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><center><a href=\"http:\/\/amzn.to\/2tr6X3J\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-24017\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Cateye-Padrone-table.jpg?resize=150%2C233&#038;ssl=1\" alt=\"CatEye Padrone Cycle Computer \" width=\"150\" height=\"233\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Cateye-Padrone-table.jpg?w=150&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/03\/Cateye-Padrone-table.jpg?resize=97%2C150&amp;ssl=1 97w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><center><strong>No. 5: <a href=\"http:\/\/amzn.to\/2tr6X3J\">CatEye Padrone Cycle Computer. <\/a><br \/>\n<\/strong><strong><strong>About $55. <a href=\"https:\/\/amzn.to\/3HEW4TZ\" target=\"_blank\" rel=\"noopener\">Please click here for<br \/>\ncurrent best price on Amazon.<\/td><td class=\"column-2\"><figure id=\"attachment_33055\" aria-describedby=\"caption-attachment-33055\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/41x1Jl0\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-33055 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Sigma-table.jpg?resize=150%2C161&#038;ssl=1\" alt=\"\" width=\"150\" height=\"161\" \/><\/a><figcaption id=\"caption-attachment-33055\" class=\"wp-caption-text\"><strong>No. 6: <\/strong><a href=\"https:\/\/amzn.to\/41x1Jl0\"><strong>Sigma Sport BC 5.12. <\/strong><\/a><strong style=\"font-size: 16px;\"><strong>About $22. <a href=\"https:\/\/amzn.to\/3Tk83Zx\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon.<\/a><\/strong><\/strong><\/figcaption><\/figure><br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td colspan=\"2\" class=\"column-1\"><figure id=\"attachment_33066\" aria-describedby=\"caption-attachment-33066\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/2VFxHtF\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-33066 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Cateye-Padrone-table.jpg?resize=150%2C219&#038;ssl=1\" alt=\"\" width=\"150\" height=\"219\" \/><\/a><figcaption id=\"caption-attachment-33066\" class=\"wp-caption-text\"><strong>No. 7: <\/strong><a href=\"https:\/\/amzn.to\/4hiGOIq\" target=\"_blank\" rel=\"noopener\"><strong>CatEye Velo 7. <\/strong><\/a><strong style=\"font-size: 16px;\">About $30. <a href=\"https:\/\/amzn.to\/3Zu0vHn\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon.<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-217 from cache -->\r\n<p>Finally, a great fitness tracker will of course enable you to record your progress, your heart rate, your stats, and all your bike rides.<\/p>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/\">What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO\u2082 Max?<\/a><\/h4>\r\n\r\n\r\n\n<script type=\"text\/javascript\">\namzn_assoc_tracking_id = \"avejoecyc0e-20\";\namzn_assoc_ad_mode = \"manual\";\namzn_assoc_ad_type = \"smart\";\namzn_assoc_marketplace = \"amazon\";\namzn_assoc_region = \"US\";\namzn_assoc_design = \"enhanced_links\";\namzn_assoc_asins = \"B06XGD6CS4\";\namzn_assoc_placement = \"adunit\";\namzn_assoc_linkid = \"5be135a80b95ee6b9be41e6cc69a3bd0\";\n<\/script>\n<script src=\"\/\/z-na.amazon-adsystem.com\/widgets\/onejs?MarketPlace=US\"><\/script>\n\r\n\r\n\r\n<p>But if you don&#8217;t want to buy a heart rate monitor or a bike computer or a fitness tracker, then just use the <strong>table of perceived exertion<\/strong> below. This will at least get you well started, and then if you find you have managed to stick with the program, you might want to reward yourself with a heart rate monitor later! I prefer the approach of first buying the toy, and then feeling guilted into doing the program, but that&#8217;s just me :)<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-heart-rate-zone-chart-for-measuring-exercise-intensity-based-on-perceived-exertion\">Heart Rate Zone Chart for Measuring Exercise Intensity, Based on Perceived Exertion and Percentage of Maximum Heart Rate<\/h2>\r\n\r\n\r\n\r\n\n<table id=\"tablepress-3\" class=\"tablepress tablepress-id-3\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><center>Zone<\/th><th class=\"column-2\"><center>RPE Level (Rate of Perceived Exertion)<\/th><th class=\"column-3\"><center>Level of Exertion<\/th><th class=\"column-4\"><center>How it Feels<\/th><th class=\"column-5\"><center>What it Does<\/th><th class=\"column-6\"><center>Percentage of Maximum Heart Rate <\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Zone 1 (Low intensity)<\/td><td class=\"column-2\">1 to 2<\/td><td class=\"column-3\">Light<\/td><td class=\"column-4\">I'm so comfortable I could do this all day!<\/td><td class=\"column-5\">Strengthens your heart. Contributes to reducing body fat, cholesterol, and blood pressure. <\/td><td class=\"column-6\">50% to 60% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Zone 2 (Weight Control)<\/td><td class=\"column-2\">3 to 4<\/td><td class=\"column-3\">Moderate<\/td><td class=\"column-4\">I can feel that I am exercising, but I feel good and can easily carry on a conversation<\/td><td class=\"column-5\">Strengthens your heart and your mitochondria (the powerhouses of your cells). Contributes to reducing body fat, cholesterol, and blood pressure. 65% of calories burned in this zone are calories from fat.<\/td><td class=\"column-6\">60% to 70% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Zone 3 (Aerobic)<\/td><td class=\"column-2\">5 to 6<\/td><td class=\"column-3\">Intense, but not exhausting<\/td><td class=\"column-4\">I am a bit breathless now, and I don't want to talk<\/td><td class=\"column-5\">Great zone for weight loss, strengthening muscle, and general fitness. Burns 50% carbs and 50% fat.<\/td><td class=\"column-6\">70% to 80% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Zone 4 (Anaerobic)<\/td><td class=\"column-2\">6 to 8<\/td><td class=\"column-3\">Intense and exhausting<\/td><td class=\"column-4\">Breathing is labored, and talking is not an option unless in cases of emergency. Most people should only do this in short spurts, 2 to 3 days per week<\/td><td class=\"column-5\">Improves both endurance and fitness. Cannot be sustained for long enough to be significant for weight loss.<\/td><td class=\"column-6\">80% to 90% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Zone 5 (Maximum)<\/td><td class=\"column-2\">9 to 10<\/td><td class=\"column-3\">As Intense as is Physically Possible for You<\/td><td class=\"column-4\">In this zone, you can only focus on the activity, such as cycling or running as fast as possible. Talking is out of the question. Loud grunts might be possible (think power lifting competitions).<\/td><td class=\"column-5\">Can only be done in short bursts, around 1 to 2 minutes. It is used to improve athletic performance, but comes with a high risk for injury. Mainly used as a training tool only by competitive athletes.<\/td><td class=\"column-6\">90% to 100% of maximum heart rate<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-3 from cache -->\r\n\r\n\r\n\r\n<p>Zone 2, that is, fairly gentle intensity exercise, can be achieved by cycling on reasonably flat terrain. Unless you live on a desert plain, there will most likely be <strong>some<\/strong> uphills, but be sure to choose a route that does not have killer hills. If these cannot be avoided, it is okay\u00a0to push your bike sometimes! The terrain in the picture below is perfect \u2013 it\u2019s completely\u00a0flat. Of course, not everyone has access to this kind of terrain.<\/p>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\" target=\"_blank\" rel=\"noopener\">Garmin Edge 1050 vs. Garmin Edge 1030. What\u2019s the Difference?<\/a><\/h4>\r\n\r\n\r\n\r\n<p>However, if you explore your own area, you might be surprised at what you find. I used to work in a city center, and was amazed to discover literally miles of single trail cycling tracks right nearby. Most of these tracks cannot be found on maps &#8211; but it is can be a lot of fun to look for them on your bike.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_22997\" aria-describedby=\"caption-attachment-22997\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/seaside-bike-route-guide\/\"><img decoding=\"async\" data-attachment-id=\"22997\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=22997\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?fit=750%2C253&amp;ssl=1\" data-orig-size=\"750,253\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Seaside-Bike-Route-Vancouver-7501\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;This is the &lt;a href=&quot;https:\/\/averagejoecyclist.com\/seaside-bike-route-guide\/&quot; target=&quot;_blank&quot; rel=&quot;noopener noreferrer&quot;&gt;Seaside Bike Route in Vancouver&lt;\/a&gt;&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?fit=300%2C101&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?fit=750%2C253&amp;ssl=1\" class=\"wp-image-22997 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg\" alt=\"If you are lucky enough to do your bike rides somewhere beautiful, so much the better! This is the Seaside Bike Route in Vancouver . Complete Bike Training Plan\" width=\"750\" height=\"253\" \/><figcaption id=\"caption-attachment-22997\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22997\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=22997\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?fit=750%2C253&amp;ssl=1\" data-orig-size=\"750,253\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Seaside-Bike-Route-Vancouver-7501\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;This is the &lt;a href=&quot;https:\/\/averagejoecyclist.com\/seaside-bike-route-guide\/&quot; target=&quot;_blank&quot; rel=&quot;noopener noreferrer&quot;&gt;Seaside Bike Route in Vancouver&lt;\/a&gt;&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?fit=300%2C101&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?fit=750%2C253&amp;ssl=1\" class=\"wp-image-22997 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?resize=750%2C253&#038;ssl=1\" alt=\"If you are lucky enough to do your bike rides somewhere beautiful, so much the better! This is the Seaside Bike Route in Vancouver . Complete Bike Training Plan\" width=\"750\" height=\"253\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?resize=300%2C101&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?resize=150%2C51&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?resize=250%2C84&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/12\/Seaside-Bike-Route-Vancouver-7501.jpg?resize=320%2C108&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> <a href=\"https:\/\/averagejoecyclist.com\/seaside-bike-route-guide\/\">If you can do your bike rides somewhere beautiful, so much the better! This is the Seaside Bike Route in Vancouver<\/a><\/figcaption><\/figure>\r\n<figcaption><\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-cross-training-as-part-of-your-complete-bike-training-plan\">Cross Training as Part of Your Complete Bike Training Plan<\/h2>\r\n\r\n\r\n\r\n<p>As well as the three days per week of cycling, we recommend one day per week when you do about 40 minutes of cross training. This should be some <strong>other<\/strong> kind of exercise. This helps with physical balance, and most crucially, it helps you <strong>not to get bored<\/strong>. The cross training could be something that targets your core muscles (very important in cycling) such as yoga or Pilates. Or you could simply do our <a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">Complete Core Workout<\/a> &#8211; which requires no special equipment or gym fees.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_15498\" aria-describedby=\"caption-attachment-15498\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"15498\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15498\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=750%2C271&amp;ssl=1\" data-orig-size=\"750,271\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Swimmer_exercise\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Check out our complete core workout, which requires no special equipment of gym fees&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=300%2C108&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=750%2C271&amp;ssl=1\" class=\"wp-image-15498 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg\" alt=\"Swimmer exercise - Core workout. Complete Bike Training Plan\" width=\"750\" height=\"271\" \/><figcaption id=\"caption-attachment-15498\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15498\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15498\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=750%2C271&amp;ssl=1\" data-orig-size=\"750,271\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Swimmer_exercise\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Check out our complete core workout, which requires no special equipment of gym fees&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=300%2C108&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?fit=750%2C271&amp;ssl=1\" class=\"wp-image-15498 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?resize=750%2C271&#038;ssl=1\" alt=\"Swimmer exercise - Core workout. Complete Bike Training Plan\" width=\"750\" height=\"271\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?resize=300%2C108&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?resize=250%2C90&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/11\/Swimmer_exercise.jpg?resize=320%2C116&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> <a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\">Check out our complete core workout, which requires no special equipment or gym fees<\/a><\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\">Stop Doing Crunches! 10 Minute Core Workout for Cyclists<\/a><\/h4>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/how-to-choose-right-bike-saddle\/\">How to Find the Right Height and Setback for Your Bike Saddle<\/a><\/h4>\r\n<h3>Swimming<\/h3>\r\n<p>Swimming is an excellent exercise to pair with cycling, as it tends to target the upper body, while cycling targets the lower body. Both activities also target the core, but with different emphases. Swimming is my personal favorite for cross training, especially in the summer, when I can get some Vitamin D at the same time.<\/p>\r\n<figure id=\"attachment_44330\" aria-describedby=\"caption-attachment-44330\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3xdbV7l\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" data-attachment-id=\"44330\" data-permalink=\"https:\/\/averagejoecyclist.com\/cycling-training-plan-novices\/joe-swimming-with-paddles-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Joe swimming with paddles (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Soon, I was smiling again during my early morning workouts &#8211; despite being in a fasted state&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-44330 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg\" alt=\"I like to swim every non-cycling day\" width=\"750\" height=\"420\" \/><figcaption id=\"caption-attachment-44330\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"44330\" data-permalink=\"https:\/\/averagejoecyclist.com\/cycling-training-plan-novices\/joe-swimming-with-paddles-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Joe swimming with paddles (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Soon, I was smiling again during my early morning workouts &#8211; despite being in a fasted state&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-44330 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg?resize=750%2C420&#038;ssl=1\" alt=\"I like to swim every non-cycling day\" width=\"750\" height=\"420\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Joe-swimming-with-paddles-1.jpg?resize=300%2C168&amp;ssl=1 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> I like to swim every non-cycling day. I always use hand paddles to give my shoulders an extra workout. These paddles also help to support and protect my thumbs. My thumbs have mild arthritis caused by years of cycling. <a href=\"https:\/\/amzn.to\/3xdbV7l\" target=\"_blank\" rel=\"noopener\">Check yhe best current price of these contoured hand paddles out on Amazon by clicking here<\/a><\/figcaption><\/figure>\r\n<p>If you choose swimming as your other sport, we highly recommend the <a href=\"https:\/\/amzn.to\/47Fv1PM\" target=\"_blank\" rel=\"noopener\">Shokz OpenSwim headphones<\/a>. These allow safe cycling, due to leaving your ears totally open. They also provide excellent sound in the pool, which I find helps me not to get bored during long training swims.<\/p>\r\n<h4 style=\"text-align: center;\" align=\"center\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/aftershokz-xtrainerz-safe-headphones\/\">Shokz OpenSwim Headphones &#8211; Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming<\/a><\/h4>\r\n<figure id=\"attachment_42136\" aria-describedby=\"caption-attachment-42136\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/47Fv1PM\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" data-attachment-id=\"42136\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=42136\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Aftershokz-OpenSwimtable1.jpg?fit=200%2C170&amp;ssl=1\" data-orig-size=\"200,170\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Aftershokz OpenSwimtable(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;we highly recommend the Aftershokz XTrainerZ headphones&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Aftershokz-OpenSwimtable1.jpg?fit=200%2C170&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Aftershokz-OpenSwimtable1.jpg?fit=200%2C170&amp;ssl=1\" class=\"wp-image-42136 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Aftershokz-OpenSwimtable1.jpg\" alt=\"we highly recommend the Shokz OpenSwim headphones\" width=\"200\" height=\"170\" \/><figcaption id=\"caption-attachment-42136\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"42136\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=42136\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Aftershokz-OpenSwimtable1.jpg?fit=200%2C170&amp;ssl=1\" data-orig-size=\"200,170\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Aftershokz OpenSwimtable(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;we highly recommend the Aftershokz XTrainerZ headphones&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Aftershokz-OpenSwimtable1.jpg?fit=200%2C170&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Aftershokz-OpenSwimtable1.jpg?fit=200%2C170&amp;ssl=1\" class=\"wp-image-42136 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Aftershokz-OpenSwimtable1.jpg?resize=200%2C170&#038;ssl=1\" alt=\"we highly recommend the Shokz OpenSwim headphones\" width=\"200\" height=\"170\" \/><\/noscript><\/a> We highly recommend the Shokz OpenSwim headphones. <a href=\"https:\/\/amzn.to\/47Fv1PM\" target=\"_blank\" rel=\"noopener\">Check the best current price of these headphones on Amazon by clicking here<\/a><\/figcaption><\/figure>\r\n<h4 style=\"text-align: center;\"><a href=\"https:\/\/amzn.to\/47Fv1PM\">Click Here to See the Latest Price of Shokz OpenSwim Headphones on Amazon<\/a>. And reviews too.<\/h4>\r\n<p>Below are other headphones that we recommend for cyclists. All of them are safer than regular headphones because they leave your ears open to the environment around you.<\/p>\r\n\n<table id=\"tablepress-168\" class=\"tablepress tablepress-id-168\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"6\" class=\"column-1\"><center>Prices of Safe Headphones that We Recommend<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><center><center><strong><a href=\"https:\/\/amzn.to\/3WcituN\">Shokz OpenRun<span id=\"productTitle\" class=\"a-size-large product-title-word-break\"> Bone Conduction Open-Ear Sport Headphones<\/span><\/a><\/strong><\/center><strong>- Bluetooth<\/strong>. About #130. <a href=\"https:\/\/amzn.to\/3WcituN\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/center><br \/>\n<center><a href=\"https:\/\/amzn.to\/3WcituN\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-40899\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/SMALL-Maggie-wearing-Shokz-OpenRUN1.jpg?resize=200%2C205&#038;ssl=1\" alt=\"\" width=\"200\" height=\"205\" \/><\/a><\/td><td class=\"column-2\"><center><strong><a href=\"https:\/\/amzn.to\/3IjgVJM\">Shokz OpenRun PRO<span id=\"productTitle\" class=\"a-size-large product-title-word-break\"> Bone Conduction Open-Ear Headphones<\/span><\/a><\/strong>\u00a0<strong>- Bluetooth.<\/strong> About$180. <a href=\"https:\/\/amzn.to\/3IjgVJM\" target=\"_blank\" rel=\"noopener\">Please click here to check current best price on Amazon<\/a><\/center><br \/>\n<center><a href=\"https:\/\/amzn.to\/3IjgVJM\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-41961\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Shokz-Open-Run-Pro-table.jpg?resize=200%2C171&#038;ssl=1\" alt=\"Shokz Open Run Pro\" width=\"200\" height=\"171\" \/><\/a><\/center><\/td><td class=\"column-3\"><center><strong><a href=\"https:\/\/amzn.to\/42RrQSV\">Oladance Open Ear<span id=\"productTitle\" class=\"a-size-large product-title-word-break\"> Headphones<\/span><\/a><span id=\"productTitle\" class=\"a-size-large product-title-word-break\"> - Bluetooth<\/span><\/strong><span id=\"productTitle\" class=\"a-size-large product-title-word-break\">. About $130. <\/span><a href=\"https:\/\/amzn.to\/42RrQSV\" target=\"_blank\" rel=\"noopener\">Please click here to check current best price on Amazon<\/a><\/center><br \/>\n<p style=\"text-align: center;\"><a href=\"https:\/\/amzn.to\/42RrQSV\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter wp-image-42118 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Oladance-headphones-table1.jpg?resize=200%2C232&#038;ssl=1\" alt=\"\" width=\"200\" height=\"232\" \/><\/a><\/p><\/center><\/td><td class=\"column-4\"><center><strong><a href=\"https:\/\/amzn.to\/4aTSNJs\" target=\"_blank\" rel=\"noopener\">Shokz OpenSwim Headphones \u2013 Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming<\/a> - MP3, not Bluetooth. <\/strong>About $150. <a href=\"https:\/\/amzn.to\/4aTSNJs\" target=\"_blank\" rel=\"noopener\">Please click here to check current best price on Amazon<\/a><\/center><br \/>\n<center><a href=\"https:\/\/amzn.to\/4aTSNJs\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-42136\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Aftershokz-OpenSwimtable1.jpg?resize=200%2C170&#038;ssl=1\" alt=\"\" width=\"200\" height=\"170\" \/><\/a><\/center><\/td><td class=\"column-5\"><center><strong><a href=\"https:\/\/amzn.to\/3S69gCT\">OneOdio OpenRock S Air Conduction Sport Earbuds<\/a> - Bluetooth. <\/strong>About $99. <a href=\"https:\/\/amzn.to\/3S69gCT\">Please click here to check current best price on Amazon<\/a><\/center><br \/>\n<a href=\"https:\/\/amzn.to\/3u2E5QI\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-43724\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Joe-wearing-ODio-One-earbuds-table-2.jpg?resize=200%2C244&#038;ssl=1\" alt=\"\" width=\"200\" height=\"244\" \/><\/a><\/td><td class=\"column-6\"><center><strong><a href=\"https:\/\/amzn.to\/3tW8uQH\">Mojawa Run Plus Bone Conduction Headphones for Cycling and Swimming<\/a> - Bluetooth AND MP3 Combo<\/strong>. About $160.\u00a0 My current favorites for durability. <a href=\"https:\/\/amzn.to\/4bWWe3d\" target=\"_blank\" rel=\"noopener\">Please click here to check the current best price on Amazon<\/a><\/center><br \/>\n<a href=\"https:\/\/amzn.to\/3tW8uQH\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-43726\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Mojawa-headphones-table.jpg?resize=200%2C139&#038;ssl=1\" alt=\"\" width=\"200\" height=\"139\" \/><\/a><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><\/td><td class=\"column-2\"><\/td><td class=\"column-3\"><\/td><td class=\"column-4\"><\/td><td class=\"column-5\"><\/td><td class=\"column-6\"><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><\/td><td class=\"column-2\"><\/td><td class=\"column-3\"><\/td><td class=\"column-4\"><\/td><td class=\"column-5\"><\/td><td class=\"column-6\"><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-168 from cache -->\r\n<h3>Weight Training<\/h3>\r\n<p>If you prefer, your cross training day\u00a0could be a <strong>weight training\u00a0workout<\/strong> where you aim to build overall cycling muscle strength. There are books that have workouts specifically designed to build cycling strength, such as <em><strong><em><strong><a href=\"http:\/\/amzn.to\/1T4GSwI\" target=\"_blank\" rel=\"noopener noreferrer\">Weight Training for Cyclists: A Total Body Program for Power and Endurance<\/a><\/strong><\/em><\/strong><\/em>. This kind of program will build your strength and &#8211; bonus! &#8211; help you to avoid cycling injuries and cycling knee pain.<\/p>\r\n\r\n\r\n\r\n<p>Or your cross training day could just be something completely different that you enjoy, such as ice-skating or skiing or playing tennis.<\/p>\r\n\r\n\r\n<h4 style=\"text-align: center;\">Related Post: Which Garmin Edge Bike Computer is the Best?\u00a0 <a class=\"entry-title-link\" href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840\/\" rel=\"bookmark\">Garmin Edge 540 vs 840: What\u2019s the Difference?<\/a><\/h4>\n\r\n\r\n\r\n<p>Here are some other books we recommend for improving your cycling:<\/p>\r\n\n<table id=\"tablepress-219\" class=\"tablepress tablepress-id-219\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"4\" class=\"column-1\"><center>Cycling Books We Recommend<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_44354\" aria-describedby=\"caption-attachment-44354\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4dMTDdy\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44354 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-1-Cyclist-training-bible-1.jpg?resize=200%2C259&#038;ssl=1\" alt=\"\" width=\"200\" height=\"259\" \/><\/a><figcaption id=\"caption-attachment-44354\" class=\"wp-caption-text\">Joe Friel's comprehensive <em>Cyclist's Training Bible.<\/em> Price on Amazon is usually around $25. <a href=\"https:\/\/amzn.to\/4dMTDdy\" target=\"_blank\" rel=\"noopener\">Please click here to see the current price, and to read more reviews<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44357\" aria-describedby=\"caption-attachment-44357\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4dQZb6I\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44357 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-02-fast-after-50-copy-1.jpg?resize=200%2C200&#038;ssl=1\" alt=\"\" width=\"200\" height=\"200\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-02-fast-after-50-copy-1.jpg?w=200&amp;ssl=1 200w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-02-fast-after-50-copy-1.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-02-fast-after-50-copy-1.jpg?resize=100%2C100&amp;ssl=1 100w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/a><figcaption id=\"caption-attachment-44357\" class=\"wp-caption-text\">Joe Friel's <em>Fast After 50: How to Race Strong for the Rest of Your Life<\/em>. Price on Amazon is usually around $15. <a href=\"https:\/\/amzn.to\/4dQZb6I\" target=\"_blank\" rel=\"noopener\">Please click here to see the current price, and to read reviews<\/a><\/figcaption><\/figure><\/td><td class=\"column-3\"><figure id=\"attachment_44361\" aria-describedby=\"caption-attachment-44361\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-44361\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/book-table-04-ride-your-way-lean-1-1.jpg?resize=200%2C281&#038;ssl=1\" alt=\"\" width=\"200\" height=\"281\" \/><figcaption id=\"caption-attachment-44361\" class=\"wp-caption-text\">Selene Yeager's <em>Ride Your Way Lean: The Ultimate Guide to Burning Fat and Getting Fit on a Bike<\/em>. <a href=\"https:\/\/amzn.to\/4bOnrVt\" target=\"_blank\" rel=\"noopener\">Please click here to see the current price on Amazon, and to read reviews<\/a><\/figcaption><\/figure><\/td><td class=\"column-4\"><figure id=\"attachment_44363\" aria-describedby=\"caption-attachment-44363\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-44363\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/05\/Book-table-03-Cycling-past-50-1.jpg?resize=200%2C300&#038;ssl=1\" alt=\"\" width=\"200\" height=\"300\" \/><figcaption id=\"caption-attachment-44363\" class=\"wp-caption-text\">Joe Friel's <em>Cycling Past 50<\/em>. <a href=\"https:\/\/amzn.to\/3WPAhyh\" target=\"_blank\" rel=\"noopener\">Please click here to see the current price on Amazon, and to read reviews<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-219 from cache -->\r\n<h4 class=\"wp-block-heading\" id=\"h-make-sure-you-get-enough-rest\">Make Sure you Get Enough Rest<\/h4>\r\n\r\n\r\n\r\n<p>When I worked as a personal fitness trainer, the most common reason I saw for people burning out, giving up, or failing to improve was that they simply did not rest enough. You know how it goes. You are all fired up, and you just want to go, go, go and get fit as fast as possible. The problem is, that approach hardly ever works.<\/p>\r\n\r\n\r\n\r\n<h5 class=\"wp-block-heading\" id=\"h-what-happens-when-you-rest\">What happens when you rest<\/h5>\r\n\r\n\r\n\r\n<p><strong>Rest is crucial.<\/strong> It\u2019s on those rest days that your muscles, tendons, and blood vessels actually <strong>grow<\/strong>. On the exercise days, you\u2019re breaking things down. You can see how it would be a problem to break your muscles down every day and never give them a chance to grow!<\/p>\r\n\r\n\r\n\r\n<p>On a psychological level, if you exhaust yourself you will soon quit \u2013 it\u2019s just human nature. Three days of cycling per week will equate to three hours per week in the saddle. This is enough to start getting cycling fit, without exhausting yourself &#8211; providing of course you are getting enough sleep. Remember that your body rebuilds and your muscles grow best while you are asleep. Sleeping is one of the most under-rated health-giving activities.<\/p>\r\n<figure id=\"attachment_17721\" aria-describedby=\"caption-attachment-17721\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"17721\" data-permalink=\"https:\/\/averagejoecyclist.com\/racv-great-victorian-bike-ride-australia\/racv-great-victorian-bike-ride-3-riders\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?fit=750%2C500&amp;ssl=1\" data-orig-size=\"750,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"RACV Great Victorian Bike Ride 3 riders\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Cyclists ranging in ages from under ten to over 80 are expected to join the RACV Great Victorian Bike Ride!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?fit=750%2C500&amp;ssl=1\" class=\"wp-image-17721 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg\" alt=\"Cyclists ranging in ages from under ten to over 80 are expected to join the RACV Great Victorian Bike Ride!\" width=\"750\" height=\"500\" \/><figcaption id=\"caption-attachment-17721\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"17721\" data-permalink=\"https:\/\/averagejoecyclist.com\/racv-great-victorian-bike-ride-australia\/racv-great-victorian-bike-ride-3-riders\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?fit=750%2C500&amp;ssl=1\" data-orig-size=\"750,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"RACV Great Victorian Bike Ride 3 riders\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Cyclists ranging in ages from under ten to over 80 are expected to join the RACV Great Victorian Bike Ride!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?fit=750%2C500&amp;ssl=1\" class=\"wp-image-17721 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?resize=750%2C500&#038;ssl=1\" alt=\"Cyclists ranging in ages from under ten to over 80 are expected to join the RACV Great Victorian Bike Ride!\" width=\"750\" height=\"500\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?resize=150%2C100&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?resize=250%2C167&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/06\/RACV-Great-Victorian-Bike-Ride-3-riders.jpg?resize=320%2C213&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Biking is fun, and plenty of sleep will set you up for hours more fun on your bike!<\/figcaption><\/figure>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-avoid-cycling-knee-pain-by-stretching\">Avoid Cycling Knee Pain by Stretching<\/h4>\r\n\r\n\r\n\r\n<p>It is the vital key that can save you from pain and injuries. <a href=\"https:\/\/averagejoecyclist.com\/how-to-prevent-knee-pain\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>This article about how to prevent cycling knee pain has a simple stretching guide<\/strong><\/a> that has been protecting me from cycling knee pain for years. It&#8217;s best to do\u00a0the stretches straight after your bike ride. For maximum benefit,\u00a0do the stretches on days when you <strong>don&#8217;t<\/strong> ride as well.<\/p>\r\n\r\n\r\n\r\n<p>In fact, I noticed that I developed bad knee pain on vacations when I was not cycling at all &#8211; and eventually realized that was because I was not stretching. I now try to make stretching part of my routine, every single day. It only takes five minutes, and it&#8217;s worth it not to live with pain.<\/p>\r\n\r\n\r\n\r\n<p>A good time to stretch is after your shower, when your tendons and muscles are warm and relaxed. Doing this stretching routine just before bed may help you with insomnia, too.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_15168\" aria-describedby=\"caption-attachment-15168\" style=\"width: 400px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\"><img decoding=\"async\" data-attachment-id=\"15168\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15168\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?fit=400%2C599&amp;ssl=1\" data-orig-size=\"400,599\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How-to-prevent-cycling-knee-pain-6(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Click here for our complete guide to stretching!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?fit=200%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?fit=400%2C599&amp;ssl=1\" class=\"wp-image-15168 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg\" alt=\"Click here for our complete guide to stretching! Complete bike training plan\" width=\"400\" height=\"599\" \/><figcaption id=\"caption-attachment-15168\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"15168\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=15168\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?fit=400%2C599&amp;ssl=1\" data-orig-size=\"400,599\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How-to-prevent-cycling-knee-pain-6(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Click here for our complete guide to stretching!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?fit=200%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?fit=400%2C599&amp;ssl=1\" class=\"wp-image-15168 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?resize=400%2C599&#038;ssl=1\" alt=\"Click here for our complete guide to stretching! Complete bike training plan\" width=\"400\" height=\"599\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?resize=300%2C449&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?resize=100%2C150&amp;ssl=1 100w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?resize=240%2C360&amp;ssl=1 240w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2014\/02\/How-to-prevent-cycling-knee-pain-61.jpg?resize=307%2C460&amp;ssl=1 307w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/noscript><\/a> <a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\">Click here for our complete guide to stretching! <\/a><\/figcaption><\/figure>\r\n<figcaption><\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-phase-2-introduce-interval-training-to-your-complete-bike-training-plan\">Phase 2:\u00a0Introduce Interval Training to your Complete Bike Training Plan<\/h2>\r\n\r\n\r\n\r\n<p><strong>Your mission in Phase 2<\/strong>: to add in basic interval training to one out of your three workouts.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_14654\" aria-describedby=\"caption-attachment-14654\" style=\"width: 615px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2hqcg9Q\"><img decoding=\"async\" data-attachment-id=\"14654\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=14654\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?fit=615%2C442&amp;ssl=1\" data-orig-size=\"615,442\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Hours of riding a bike will build lean muscle, especially in your legs and core\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Hours of riding a bike will help to build lean muscle. But it cannot happen without a good source of protein, every day&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?fit=300%2C215&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?fit=615%2C442&amp;ssl=1\" class=\"wp-image-14654 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg\" alt=\"Hours of riding a bike will build lean muscle, especially in your legs and core - Complete bike training plan\" width=\"615\" height=\"442\" \/><figcaption id=\"caption-attachment-14654\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"14654\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=14654\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?fit=615%2C442&amp;ssl=1\" data-orig-size=\"615,442\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Hours of riding a bike will build lean muscle, especially in your legs and core\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Hours of riding a bike will help to build lean muscle. But it cannot happen without a good source of protein, every day&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?fit=300%2C215&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?fit=615%2C442&amp;ssl=1\" class=\"wp-image-14654 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?resize=615%2C442&#038;ssl=1\" alt=\"Hours of riding a bike will build lean muscle, especially in your legs and core - Complete bike training plan\" width=\"615\" height=\"442\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?w=615&amp;ssl=1 615w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?resize=300%2C215&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?resize=150%2C107&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?resize=250%2C179&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/01\/five-health-benefits-of-biking.jpg?resize=320%2C229&amp;ssl=1 320w\" sizes=\"(max-width: 615px) 100vw, 615px\" \/><\/noscript><\/a> Hours of riding a bike will build lean muscle, especially in your legs and core. These benefits will increase once you add in interval training<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>In Phase 2 of your \u00a0Bike Training Plan you will start\u00a0to incorporate <strong>interval training<\/strong> into your workouts. Interval training basically just means <strong>including short intervals of increased effort<\/strong>. These\u00a0happen naturally on a bike ride. For example, when you get to a hill, you have to pedal harder to\u00a0get to the top; then you relax a little on the downhill.<\/p>\r\n<p>However, interval training means being <strong>systematic<\/strong> about alternating between periods of increased effort and less effort. Ideally you should find a quiet road or track to do interval training, because it can be hard to speed up if your\u00a0route is very busy.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-why-would-you-do-intervals\">Why Would You Do Intervals?<\/h3>\r\n\r\n\r\n\r\n<p>Why not just keep doing an hour or more of comfortably paced riding? A lot of people think this is the best way to burn fat \u2013 get into your \u201cfat-burning zone\u201d and just stay there for as long as possible.\u00a0<strong>The \u201cfat-burning zone\u201d is one of the great myths of fitness training.<\/strong>\u00a0The reality is that higher-intensity exercise will burn calories a lot faster.<\/p>\r\n<p>On the other hand, you can easily spend hours in Zone 2, but you can only spend a few minutes in Zones 4 and 5. Therefore, the sweet spot is to combine both kinds of exercise in your program. The majority of your training time should be in Zone 2 (about 80%) and the rest should be at a higher intensity. That is exactly what this cycling plan does.<\/p>\r\n<h3 style=\"text-align: center;\">Related Post: <a class=\"entry-title-link\" href=\"https:\/\/averagejoecyclist.com\/reasons-bike-interval-training\/\" rel=\"bookmark\">7 Reasons to do High Intensity Interval Training (HIIT) on Your Bike \u2013 and How to Do It<\/a><\/h3>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-interval-training-burns-more-calories-because-it-s-more-intense\">Interval Training Burns More Calories because it&#8217;s More Intense<\/h4>\r\n\r\n\r\n\r\n<p>Interval training is about <strong>cycling at a higher intensity for short periods<\/strong>. It&#8217;s hard to\u00a0sustain high intensity for prolonged periods of time. Interval training gives you an\u00a0ideal compromise: it enables you to incorporate<strong> short periods of high intensity\/high calorie burn<\/strong> into your workout. The overall effect is that you burn more calories per\u00a0hour.<\/p>\r\n<figure id=\"attachment_34185\" aria-describedby=\"caption-attachment-34185\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"34185\" data-permalink=\"https:\/\/averagejoecyclist.com\/quick-easy-tips-lose-weight-cycling\/intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=750%2C641&amp;ssl=1\" data-orig-size=\"750,641\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Intense cycling is way to burn up a lot of calories in one hour\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=300%2C256&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=750%2C641&amp;ssl=1\" class=\"wp-image-34185 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg\" alt=\"Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested\" width=\"750\" height=\"641\" \/><figcaption id=\"caption-attachment-34185\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"34185\" data-permalink=\"https:\/\/averagejoecyclist.com\/quick-easy-tips-lose-weight-cycling\/intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=750%2C641&amp;ssl=1\" data-orig-size=\"750,641\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Intense cycling is way to burn up a lot of calories in one hour\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=300%2C256&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=750%2C641&amp;ssl=1\" class=\"wp-image-34185 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?resize=750%2C641&#038;ssl=1\" alt=\"Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested\" width=\"750\" height=\"641\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?resize=300%2C256&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?resize=250%2C214&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?resize=320%2C273&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested<\/figcaption><\/figure>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-interval-training-helps-you-to-get-fit-faster\">Interval Training Helps You to Get Fit Faster<\/h4>\r\n\r\n\r\n\r\n<p>Intervals do a lot more than just\u00a0burning more calories. Interval training has been proven to be a <strong>faster way to get fit<\/strong>. People who do interval training usually get fit faster than people who do a more monotonous routine.<\/p>\r\n<p>Also, getting fit requires variation. After the initial phase of adjusting to an hour of easy cycling, your body will adapt to that demand. It will then simply stop adapting, and stop getting any fitter. Intervals are an easy way to introduce <strong>variation<\/strong>, to\u00a0keep your body \u201cguessing\u201d and adapting. They are also a great way to put <strong>increasing demands<\/strong> on your body.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-interval-training-fights-aging\">Interval Training Fights Aging<\/h4>\r\n\r\n\r\n\r\n<p>Recent research shows clearly that high intensity interval training on a bike is the most effective exercise to fight aging. You can read much <a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\">more about that here<\/a>.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_18060\" aria-describedby=\"caption-attachment-18060\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2hqcg9Q\"><img decoding=\"async\" data-attachment-id=\"18060\" data-permalink=\"https:\/\/averagejoecyclist.com\/never-give-up-story-video-georgia-simmerling\/two-versions-of-georgia-simmerling\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=750%2C471&amp;ssl=1\" data-orig-size=\"750,471\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"two versions of georgia simmerling\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands.&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=300%2C188&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=750%2C471&amp;ssl=1\" class=\"wp-image-18060 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg\" alt=\"If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands. Complete Bike Training Plan\" width=\"750\" height=\"471\" \/><figcaption id=\"caption-attachment-18060\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"18060\" data-permalink=\"https:\/\/averagejoecyclist.com\/never-give-up-story-video-georgia-simmerling\/two-versions-of-georgia-simmerling\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=750%2C471&amp;ssl=1\" data-orig-size=\"750,471\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"two versions of georgia simmerling\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands.&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=300%2C188&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?fit=750%2C471&amp;ssl=1\" class=\"wp-image-18060 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?resize=750%2C471&#038;ssl=1\" alt=\"If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands. Complete Bike Training Plan\" width=\"750\" height=\"471\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?resize=300%2C188&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?resize=250%2C157&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/two-versions-of-georgia-simmerling.jpg?resize=320%2C201&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands.<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-another-advantage-of-interval-training-fight-stress\">Another Advantage of Interval Training: Fight\u00a0Stress<\/h4>\r\n\r\n\r\n\r\n<p>Long-term, chronic stress leads to weight gain. We all know about the <strong>fight or flight response<\/strong>. If you were in a forest being chased by a wolf, you would explode into action, either beating up the wolf or running away really fast. This action would be fueled by a release of glucose, and of amino acids from your muscles.<\/p>\r\n<p>Your explosive actions would have an added bonus &#8211; they would trigger the release of testosterone and HGH (human growth hormone). Both of these promote muscle repair and draw on fat stores.\u00a0So (assuming you survived), the fighting and the running would promote the sort of slim, muscular body that would help keep you alive a bit longer.<\/p>\r\n\r\n\r\n\r\n<p>However, it seems <strong>our bodies don\u2019t distinguish well between sudden acute stress and long-term stress<\/strong>. If you are chronically stressed, your flight or flight response still kicks in, but less intensely, and it sticks around for longer. It makes your body release adrenaline, noradrenaline, and cortisol. This gets you ready to fight or run.\u00a0<\/p>\r\n<p>But if you just sit around in that traffic jam, with all those hormones in your body, it does you no good at all. You have extra glucose and your muscles are releasing amino acids, but you are not doing anything with that fuel. Worse of all, if you don\u2019t do anything \u00a0physical, you don\u2019t get the restorative release of testosterone and HGH.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-interval-training-mimics-fighting-or-fleeing\">Interval Training Mimics Fighting or Fleeing<\/h4>\r\n\r\n\r\n\r\n<p>The best advantage of interval training is that the intense spurts\u00a0of exercise mimic that whole beating up the wolf or running away thing, and have the same positive effects on your body. <em><strong>So the best way to get fit, burn calories, build muscle, and combat stress is to include interval training in your workouts.<\/strong><\/em><\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-the-principle-of-progressive-overload\">The Principle of Progressive Overload<\/h3>\r\n\r\n\r\n\r\n<p>The principle of\u00a0Progressive Overload is that if you put increasing demands\u00a0on your muscles over time, they will grow to deal with the demands. In the same way, if you put increasing demands on your heart and lungs, they will get stronger to deal with the demands. Progressive overload is a very simple principle, but it is a solid scientific fact.<\/p>\r\n<p><strong>If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands.<\/strong><\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-how-often-should-you-cycle-in-phase-2-of-your-bike-training-plan\">How often should you cycle in Phase 2\u00a0of your bike training plan?<\/h3>\r\n\r\n\r\n\r\n<p>Stick with cycling three times per week.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-how-long-should-your-cycling-sessions-be-in-phase-2-of-your-bike-training-plan\">How long\u00a0should your cycling sessions be\u00a0in Phase 2 of your bike training plan?<\/h3>\r\n\r\n\r\n\r\n<p>One \u00a0hour per session will still be long enough &#8211; but now, you will be achieving more in that hour, because of the intervals.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-how-should-you-schedule-your-cycling-sessions-in-phase-2-of-your-bike-training-plan\">How should you schedule your cycling sessions\u00a0in Phase 2\u00a0of your bike training plan?<\/h3>\r\n\r\n\r\n\r\n<p>Stick with the routine that worked for you in Phase 1. One of these options is ideal: Monday\/Wednesday\/Friday <strong>or<\/strong> Wednesday\/Saturday\/Sunday.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-how-intensely-should-you-exercise-in-phase-2-of-your-complete-bike-training-plan\">How intensely should you exercise\u00a0in Phase 2 of your complete bike training plan?<\/h3>\r\n\r\n\r\n\r\n<p>Of course, this is where you kick\u00a0it up a notch! However, you don&#8217;t have to kill yourself. To start with,\u00a0the intervals of higher intensity do not have to be about cycling as fast as you possibly can. They just have to be about <strong>cycling faster than the easy pace<\/strong> you used for Phase 1 of the training program.<\/p>\r\n<p>As time goes on, increase the intensity of your intervals. Aim to get yourself into Zones 4 and 5 for very brief periods of time.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-chart-showing-how-to-include-interval-training-in-two-of-your-weekly-rides\">Chart Showing How to Include Interval Training in One of Your Weekly Rides<\/h4>\r\n\r\n\r\n\r\n<p>To start your interval training, just cycle in this way for one of your three weekly rides.<\/p>\r\n\r\n\r\n\r\n\n<table id=\"tablepress-7\" class=\"tablepress tablepress-id-7\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\">Time<\/th><th class=\"column-2\">Activity<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">First 15 minutes:<\/td><td class=\"column-2\">Cycle at an easy pace to warm up<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Next 5 minutes: <\/td><td class=\"column-2\">Increase your pace by one zone to Heart Rate zone 4 (sweating heavily, and would prefer not to talk)<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Next 10 minutes: <\/td><td class=\"column-2\">Cycle at an easy pace (Heart Rate zones 2 and 3, comfortable to a bit sweaty)<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Next 5 minutes:  <\/td><td class=\"column-2\">Increase your pace by one zone to Heart Rate zone 4<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Next 10 minutes: <\/td><td class=\"column-2\">Cycle at an easy pace (Heart Rate zones 2 and 3)<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\">Next 5 minutes:  <\/td><td class=\"column-2\">Increase your pace by one zone (Heart Rate Zone 4)<\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\">Final 15 minutes: <\/td><td class=\"column-2\">Cycle at an easy pace (Heart Rate zones 2 and 3)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-7 from cache -->\r\n\r\n\r\n\r\n<p>And that\u2019s it! Really easy, right? But once you start doing this, you <strong>will have started doing interval training<\/strong>, and you will be\u00a0on your way to using your workouts to best advantage to really get fit (and lose weight too, if that is one of your goals).<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-phase-3-of-the-complete-bike-training-plan-kick-it-up-a-notch\">Phase 3 of the Complete Bike\u00a0Training Plan: Kick it Up a Notch!<\/h2>\r\n\r\n\r\n\r\n<p><strong>Your mission in Phase 3<\/strong>: to kick it up a notch, so as to increase the demands on your body and keep getting fitter.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_22509\" aria-describedby=\"caption-attachment-22509\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2hqcg9Q\"><img decoding=\"async\" data-attachment-id=\"22509\" data-permalink=\"https:\/\/averagejoecyclist.com\/ken-schulzke-gears-first-ride-conquer-cancer\/day-1-route-4-theride-to-conquer-cancer-in-alberta-uphill-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?fit=750%2C720&amp;ssl=1\" data-orig-size=\"750,720\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"DAY 1 &#8211; ROUTE 4 &#8211; TheRide to Conquer Cancer in Alberta uphill 2\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?fit=300%2C288&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?fit=750%2C720&amp;ssl=1\" class=\"wp-image-22509 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg\" alt=\"Your mission in Phase 3: to kick it up a notch, so as to increase the demands on your body and keep getting fitter! You are now on your way to becoming one of these guys! Complete Bike Training Plan\" width=\"750\" height=\"720\" \/><figcaption id=\"caption-attachment-22509\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22509\" data-permalink=\"https:\/\/averagejoecyclist.com\/ken-schulzke-gears-first-ride-conquer-cancer\/day-1-route-4-theride-to-conquer-cancer-in-alberta-uphill-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?fit=750%2C720&amp;ssl=1\" data-orig-size=\"750,720\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"DAY 1 &#8211; ROUTE 4 &#8211; TheRide to Conquer Cancer in Alberta uphill 2\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?fit=300%2C288&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?fit=750%2C720&amp;ssl=1\" class=\"wp-image-22509 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?resize=750%2C720&#038;ssl=1\" alt=\"Your mission in Phase 3: to kick it up a notch, so as to increase the demands on your body and keep getting fitter! You are now on your way to becoming one of these guys! Complete Bike Training Plan\" width=\"750\" height=\"720\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?resize=300%2C288&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?resize=150%2C144&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?resize=250%2C240&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/DAY-1-ROUTE-4-TheRide-to-Conquer-Cancer-in-Alberta-uphill-2.jpg?resize=320%2C307&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> Your mission in Phase 3: to kick it up a notch, so as to increase the demands on your body and keep getting fitter! You are now on your way to becoming one of these guys!<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>Phase 3 is similar to Phase 2, but you need to kick it up another notch. You can do this in whichever of these ways works for you. Choose one or more of these methods.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-method-1-longer-non-interval-rides\">Method 1: Longer non-interval rides<\/h3>\r\n\r\n\r\n\r\n<p>Make\u00a0your <strong>non-interval rides longer<\/strong> &#8211; start adding on time, preparing for your first criterium or charity ride.\u00a0It&#8217;s ideal to do this on a Sunday, and really see how far you can go. This can be a very exciting ride, and gives you something to brag about on Monday.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-method-2-more-strenuous-intervals\">Method 2: More strenuous intervals<\/h3>\r\n\r\n\r\n\r\n<p>Make your <strong>intervals more strenuous<\/strong> on your interval-training days. Aim to achieve an even higher level of perceived exertion during your intervals. For example, crank it up from Level 4 to Level 5.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-method-3-extra-cycling-days\">Method 3: Extra cycling days<\/h3>\r\n\r\n\r\n\r\n<p>Add in <strong>extra days of cycling<\/strong>. You will probably find you want to do this anyway &#8211; cycling is notoriously addictive. Start with just one extra day. Make this a session of continuous cycling, not interval training. Interval training should be intense but not too frequent, otherwise you will over exhaust yourself, and risk injury.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_22505\" aria-describedby=\"caption-attachment-22505\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2hqcg9Q\"><img decoding=\"async\" data-attachment-id=\"22505\" data-permalink=\"https:\/\/averagejoecyclist.com\/ken-schulzke-gears-first-ride-conquer-cancer\/alberta-ride-to-conquer-cancer-finish\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?fit=750%2C409&amp;ssl=1\" data-orig-size=\"750,409\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Alberta Ride to Conquer Cancer finish\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Spectators applaud the efforts of cyclist completing the Ride to Conquer Cancer in Alberta&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?fit=300%2C164&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?fit=750%2C409&amp;ssl=1\" class=\"wp-image-22505 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg\" alt=\"You are on your way to completing your first criterium or charity ride! You deserve to be applauded!\" width=\"750\" height=\"409\" \/><figcaption id=\"caption-attachment-22505\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22505\" data-permalink=\"https:\/\/averagejoecyclist.com\/ken-schulzke-gears-first-ride-conquer-cancer\/alberta-ride-to-conquer-cancer-finish\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?fit=750%2C409&amp;ssl=1\" data-orig-size=\"750,409\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Alberta Ride to Conquer Cancer finish\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Spectators applaud the efforts of cyclist completing the Ride to Conquer Cancer in Alberta&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?fit=300%2C164&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?fit=750%2C409&amp;ssl=1\" class=\"wp-image-22505 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?resize=750%2C409&#038;ssl=1\" alt=\"You are on your way to completing your first criterium or charity ride! You deserve to be applauded!\" width=\"750\" height=\"409\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?resize=300%2C164&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?resize=250%2C136&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/04\/Alberta-Ride-to-Conquer-Cancer-finish.jpg?resize=320%2C175&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> You are on your way to completing your first criterium or charity ride! You deserve to be applauded!<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-what-you-need-for-your-complete-bike-training-plan\">What you Need for Your Complete Bike Training Plan<\/h2>\r\n\r\n\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-cycling-shoes\">Cycling Shoes<\/h3>\r\n\r\n\r\n\r\n<p>Make sure you wear shoes that are designed for cycling, as this will decrease the chance of cycling knee pain and improve your cycling efficiency. These should be shoes with hard soles, <strong>not<\/strong> running shoes. <a href=\"https:\/\/averagejoecyclist.com\/five-ten-cycling-shoes-urban-mountain\/\">Click here for a <\/a><strong>review of some very good cycling shoes &#8211; <a href=\"http:\/\/amzn.to\/2iCbbwJ\">Five Ten cycling shoes<\/a><\/strong>.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_10329\" aria-describedby=\"caption-attachment-10329\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2iCbbwJ\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"10329\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=10329\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?fit=300%2C218&amp;ssl=1\" data-orig-size=\"300,218\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"five-ten-red-shoes\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?fit=300%2C218&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?fit=300%2C218&amp;ssl=1\" class=\"wp-image-10329 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg\" alt=\"five-ten-red-shoes - Beginner BikeTraining Plan\" width=\"300\" height=\"218\" \/><figcaption id=\"caption-attachment-10329\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"10329\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=10329\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?fit=300%2C218&amp;ssl=1\" data-orig-size=\"300,218\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"five-ten-red-shoes\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?fit=300%2C218&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?fit=300%2C218&amp;ssl=1\" class=\"wp-image-10329 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?resize=300%2C218&#038;ssl=1\" alt=\"five-ten-red-shoes - Beginner BikeTraining Plan\" width=\"300\" height=\"218\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?w=300&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?resize=150%2C109&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/03\/five-ten-red-shoes.jpg?resize=250%2C181&amp;ssl=1 250w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/noscript><\/a> Your cycling shoes should be shoes with hard soles, not running shoes. <a href=\"http:\/\/amzn.to\/2iCbbwJ\">These Five Ten Cycling shoes are great!<\/a><\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>You may also choose to go with some good clipless cycling shoes. These make you a more efficient cyclist, so if you can master them, you will improve your cycling skills even faster! <a href=\"https:\/\/averagejoecyclist.com\/adidas-velosamba-vegan-cycling-shoes\/\">Check out our post on the highly rated and iconic-looking adidas Velosamba cycling shoes<\/a>. These have recessed clip mounts, and look great off the bike as well.<\/p>\r\n<figure id=\"attachment_42161\" aria-describedby=\"caption-attachment-42161\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/adidas-velosamba-vegan-cycling-shoes\/\"><img decoding=\"async\" data-attachment-id=\"42161\" data-permalink=\"https:\/\/averagejoecyclist.com\/adidas-velosamba-vegan-cycling-shoes\/velosamba-cycling-shoes-post-header\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Velosamba cycling shoes post header\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-42161 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg\" alt=\"The Velosamba Cycling Shoes look great and function well both on and off the bike\" width=\"750\" height=\"420\" \/><figcaption id=\"caption-attachment-42161\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"42161\" data-permalink=\"https:\/\/averagejoecyclist.com\/adidas-velosamba-vegan-cycling-shoes\/velosamba-cycling-shoes-post-header\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Velosamba cycling shoes post header\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-42161 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg?resize=750%2C420&#038;ssl=1\" alt=\"The Velosamba Cycling Shoes look great and function well both on and off the bike\" width=\"750\" height=\"420\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/05\/Velosamba-cycling-shoes-post-header.jpg?resize=300%2C168&amp;ssl=1 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> The Velosamba Cycling Shoes look great and function well both on and off the bike<\/figcaption><\/figure>\r\n<p>The right equipment and plenty of determination should set you up for success. Really, almost anyone can do Phase 1 of our Bike Training Plan. You will be amazed at how easy it is, and how quickly you become fitter. Once you can cycle for one continuous hour, you will be ready to take your fitness to new levels with Phase 2!<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<h3 style=\"text-align: center;\"><em>Good luck with your Bike Training Plan!<\/em><\/h3>\r\n\r\n\r\n\r\n<h4 id=\"h-read-more-about-how-to-get-fit-with-cycling-by-choosing-a-post-from-our-slide-show\" class=\"has-text-align-center wp-block-heading\">Read more about how to get fit with cycling by choosing a post from our slide show<\/h4>\r\n\r\n\r\n\r\n<div id=\"metaslider-id-27392\" style=\"max-width: 750px; margin: 0 auto;\" class=\"ml-slider-3-99-0 metaslider metaslider-flex metaslider-27392 ml-slider ms-theme-default nav-hidden\" role=\"region\" aria-label=\"Fitness\" data-width=\"750\">\n    <div id=\"metaslider_container_27392\">\n        <div id=\"metaslider_27392\">\n            <ul class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-27795 ms-image \" aria-roledescription=\"slide\" data-date=\"2018-01-11 11:38:37\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/01\/bike-lock-picture1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"How to choose the best bike lock. Always lock the FRAME of your bike to something solid. Locking the front wheel as well is a good bonus\" class=\"slider-27392 slide-27795 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">How to Choose the Best Bike Lock<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27535 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-31 19:27:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-budget-indoor-bike-trainers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer-420.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 of the best indoor bike trainers. The rear wheel of your bike is suspended in an A-frame and the tire rests on a roller in a resistance unit.\" class=\"slider-27392 slide-27535 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">7 of the Best Budget Indoor Bike Trainers<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27451 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-28 15:39:24\"><a href=\"https:\/\/averagejoecyclist.com\/7-steps-lose-weight-cycling\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/2-women-on-bikes1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Cycling is a low-impact form of exercise that is safe and fun for most people\" class=\"slider-27392 slide-27451 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">7 Steps to Lose Weight by Cycling<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27393 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 13:52:31\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"stationary bikes - get fit fast\" class=\"slider-27392 slide-27393 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">How to Use Interval Training on a Bike to Fight Aging<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27394 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 13:57:49\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/09\/plantar-fasciitis-saddle-position.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27394 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Average Joe Cyclist\u2019s Beginner Cyclist Training Plan: Phase 1<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27405 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 14:25:37\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-2-interval-training\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/two-versions-of-georgia-simmerling-4201.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27405 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Average Joe Cyclist\u2019s Beginner Cyclist Training Plan: Phase 2 \u2013 Interval Training<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27411 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 16:29:27\"><a href=\"https:\/\/averagejoecyclist.com\/complete-guide-for-fat-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/guide-for-fat-cyclists1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27411 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">A Guide for Fat Cyclists - How to Set up Your Bike and Get Out and Enjoy!<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27719 ms-image \" aria-roledescription=\"slide\" data-date=\"2018-01-08 20:12:22\"><a href=\"https:\/\/averagejoecyclist.com\/research-shows-cycling-makes-your-brain-grow\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/01\/senior-couple-on-bikes-beating-aging.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Cycling makes your brain grow\" class=\"slider-27392 slide-27719 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Research shows that cycling fights aging by making your brain grow!<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27407 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 16:18:24\"><a href=\"https:\/\/averagejoecyclist.com\/5-great-strength-conditioning-exercises-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/5-strength-exercises.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27407 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">5 Great Strength and Conditioning Exercises for Cyclists<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27417 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 16:51:55\"><a href=\"https:\/\/averagejoecyclist.com\/why-stretching-is-important-for-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27417 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Why Stretching is Essential for Cyclists<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27421 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 17:02:11\"><a href=\"https:\/\/averagejoecyclist.com\/how-to-prevent-knee-pain\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-750-x-420-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr\" class=\"slider-27392 slide-27421 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">10 Minute Complete Stretching Routine for Cyclists<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27425 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 18:38:35\"><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/complete-bike-training-plan1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27425 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Complete Bike Training Plan - Includes Phases 1, 2, and 3<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27433 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-28 12:02:18\"><a href=\"https:\/\/averagejoecyclist.com\/heartwarming-video-cycling-weight-loss-saved-life\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/philjones21.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27433 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Heartwarming Video about How Cycling Saved Phil Jones from Morbid Obesity<\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div>\r\n<p>&nbsp;<\/p>\r\n<h2>Related Posts that May be Useful for You<\/h2>\r\n<h3>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-reasons-to-use-a-power-meter-on-your-bike\/\">7 Reasons to Use a Power Meter on Your Bike<\/a><\/h3>\r\n<h3>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-130-plus-vs-wahoo-elemnt-bolt-which-is-better\/\">Garmin Edge 130 Plus vs Wahoo ELEMNT Bolt: Which is Better?<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-1\/\">Average Joe Cyclist\u2019s Beginner Cyclist\u2019s Training Plan, Phase 1<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\">7 of the Best Bike Computers \u2013 from Budget to Premium<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/how-many-calories-burned-cycling\/\">How Many Calories Do You Burn Cycling?<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/top-ten-tips-to-lose-weight-cycling\/\">Top Ten Tips to Lose Weight Cycling<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/intermittent-fasting-cycling-and-weight-loss\/\">Intermittent Fasting, Cycling, HIIT, and Weight Loss<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/miraculous-cheap-cure-cycling-knee-pain-2\/\">Our Miraculous, Cheap Cure for Cycling Knee Pain<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/miraculous-cheap-cure-cycling-knee-pain-2\/\">7 Ways to Prevent Cycling Knee Pain<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/10-best-stretches-for-cyclists\/\">The 10 Best Stretches for Cyclists<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/guide-prevent-cure-plantar-fasciitis\/\">How to Prevent Plantar Fasciitis \u2013 PLUS our Easy Cure<\/a><\/h3>\r\n<h3 style=\"text-align: left;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/five-ten-cycling-shoes-urban-mountain\/\">Our Review of Five Ten Cycling Shoes<\/a><\/h3>\r\n<p><br \/>\n<table id=\"tablepress-34\" class=\"tablepress tablepress-id-34\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Our Best Posts about Getting Fitter with Cycling<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_18201\" aria-describedby=\"caption-attachment-18201\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-18201 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=280%2C150&#038;ssl=1\" alt=\"Complete Bike Fit Training Plan\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18201\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\" target=\"_blank\" rel=\"noopener noreferrer\">Complete Bike Fit Training Plan<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><p style=\"text-align: center;\"><a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-38192\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?resize=280%2C174&#038;ssl=1\" alt=\"\" width=\"280\" height=\"174\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?resize=250%2C155&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><br \/>\n<a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\" target=\"_blank\" rel=\"noopener\"><strong>Complete Guide to Stretching for Cyclists<\/strong><\/a><\/p><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_18194\" aria-describedby=\"caption-attachment-18194\" style=\"width: 281px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18194\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?resize=281%2C150&#038;ssl=1\" alt=\"Average Joe Cyclist's Beginner Cyclist Training Plan Part 1\" width=\"281\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?w=281&amp;ssl=1 281w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?resize=250%2C133&amp;ssl=1 250w\" sizes=\"(max-width: 281px) 100vw, 281px\" \/><\/a><figcaption id=\"caption-attachment-18194\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">Average Joe Cyclist's Beginner Cyclist Training Plan Part 1<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_18195\" aria-describedby=\"caption-attachment-18195\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-2-interval-training\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18195\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?resize=280%2C150&#038;ssl=1\" alt=\"Average Joe Cyclist's Beginner Cyclist Training Plan Part 2\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18195\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-2-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">Average Joe Cyclist's Beginner Cyclist Training Plan Part 2<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_27377\" aria-describedby=\"caption-attachment-27377\" style=\"width: 214px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-27377\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?resize=214%2C150&#038;ssl=1\" alt=\"Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging\" width=\"214\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?w=214&amp;ssl=1 214w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?resize=150%2C105&amp;ssl=1 150w\" sizes=\"(max-width: 214px) 100vw, 214px\" \/><\/a><figcaption id=\"caption-attachment-27377\" class=\"wp-caption-text\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\">Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_18200\" aria-describedby=\"caption-attachment-18200\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18200\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=280%2C150&#038;ssl=1\" alt=\" How to get fitter and healthier in just 30 minutes a week\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18200\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to get fit in just 30 minutes a week<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_19852\" aria-describedby=\"caption-attachment-19852\" style=\"width: 217px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/ow.ly\/RYD0305FdXi\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-19852\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/lateral-lunge-table1.jpg?resize=217%2C150&#038;ssl=1\" alt=\"5 Best Core Exercises for Cyclists\" width=\"217\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/lateral-lunge-table1.jpg?w=217&amp;ssl=1 217w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/lateral-lunge-table1.jpg?resize=150%2C104&amp;ssl=1 150w\" sizes=\"(max-width: 217px) 100vw, 217px\" \/><\/a><figcaption id=\"caption-attachment-19852\" class=\"wp-caption-text\"><strong><a href=\"http:\/\/ow.ly\/RYD0305FdXi\" target=\"_blank\" rel=\"noopener noreferrer\">5 Best Core Exercises for Cyclists<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_19576\" aria-describedby=\"caption-attachment-19576\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/how-to-use-perceived-rate-of-exertion-to-get-fit\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-19576 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=280%2C151&#038;ssl=1\" alt=\"How to Use Perceived Rate of Exertion to Get Fit\" width=\"280\" height=\"151\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=150%2C81&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=250%2C135&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-19576\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/how-to-use-perceived-rate-of-exertion-to-get-fit\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Use Perceived Rate of Exertion to Get Fit<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_20503\" aria-describedby=\"caption-attachment-20503\" style=\"width: 214px\" class=\"wp-caption aligncenter\"><a 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href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/PH-man-road-bike-forest-road.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"When you&#039;re enjoying a fast bike ride in a beautiful setting, having an easy-to-use bike computer really does enhance the experience, Garmin Edge 540 vs 840 vs 540\" class=\"slider-25127 slide-43285 msDefaultImage\" title=\"PH man road bike forest road\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 840 vs 1040 - Complete Comparison with Chart Showing Differences and Similarities<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42800 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:32:40\"><a 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class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Joe-on-Zwift-bike-12-oct-2023-with-105-proof-copy-1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"I fell in love with Zwifting instantly. 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width: 100%;\" class=\"slide-33276 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-23 15:42:22\"><a href=\"https:\/\/averagejoecyclist.com\/best-road-bike-saddles-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/Best-road-bike-saddles-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Best road bike saddles\" class=\"slider-25127 slide-33276 msDefaultImage\" title=\"Best road bike saddles header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32893 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-08 08:05:11\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/7-best-bike-computers-header-41.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-32893 msDefaultImage\" title=\"7 best bike computers header 4(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32445 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-03-09 12:27:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-waterproof-cycling-jackets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/11\/9-of-the-best-waterproof-cycling-jackets-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don&#039;t overheat your core\" class=\"slider-25127 slide-32445 msDefaultImage\" title=\"9 of the best waterproof cycling jackets header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Cycling Jackets for Men and Women<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-30917 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-07-25 16:27:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/07\/Garmin-Edge-530-vs-830-vs-1030-header-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The Garmin Edge 830 on Maggie&#039;s bike\" class=\"slider-25127 slide-30917 msDefaultImage\" title=\"Garmin Edge 530 vs 830 vs 1030 header 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-31341 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-08-26 22:13:15\"><a href=\"https:\/\/averagejoecyclist.com\/great-bikes-amazon\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/woman-bike-and-dog-at-sunset-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Get a new bike, and then get outside and have fun!\" class=\"slider-25127 slide-31341 msDefaultImage\" title=\"woman bike and dog at sunset 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25151 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-12 16:10:32\"><a href=\"https:\/\/averagejoecyclist.com\/compare-best-waterproof-bike-panniers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Bridgestone-MB2-classic-mountain-bike-on-trestle-bridge-on-Lochside-Bridge-700x300.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25151 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Bike Panniers Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25163 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-13 19:30:07\"><a href=\"https:\/\/averagejoecyclist.com\/best-baby-and-child-bike-seats\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/man-cycling-from-Tsawwassen-with-child-1-750-closer-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25163 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Child Bike Seats Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33689 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:25:47\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/Bike-lock-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best bike locks\" class=\"slider-25127 slide-33689 msDefaultImage\" title=\"Bike lock header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike locks Compared. Find the Best Bike Lock For You!<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42799 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:30:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-headphones-safe-cycling-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/Post-header-Joe-and-Maggie-safest-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42799 msDefaultImage\" title=\"Post header Joe and Maggie safest headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Best Safe Headphones for Cyclists Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45252 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 20:57:16\"><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Piriformis-muscle-seen-from-behind-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Piriformis muscle seen from the front header\" class=\"slider-25127 slide-45252 msDefaultImage\" title=\"Piriformis muscle seen from the front header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Piriformis Syndrome in Cyclists - How to Prevent and Cure It<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45526 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-03-08 16:15:36\"><a href=\"https:\/\/averagejoecyclist.com\/are-garmin-edge-bike-computers-worth-it\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/03\/keen-cyclists.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"If you are you a really keen and serious cyclist, aspiring to train hard and become fitter and faster, then it is possible that a Garmin Edge bike computer would be a good choice for you\" class=\"slider-25127 slide-45526 msDefaultImage\" title=\"keen cyclists\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Are Garmin Edge Bike Computers Worth It?<\/div><\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Did you enjoy this post or find it helpful? If so, please support our blog!<\/h3><br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43266 alignleft\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Table-Picture-Joe-on-bike-in-desert-with-Adidas-bike-shirt-Nov-2023.jpg?resize=170%2C160&#038;ssl=1\" alt=\"\" width=\"170\" height=\"160\" \/><br \/>\nWe write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. <a href=\"http:\/\/amzn.to\/2hqcg9Q\">We are proudly affiliated with Amazon,<\/a> which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the <strong>only way<\/strong> we earn any income. Plus, it costs you nothing at all - a real win\/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. Except that it is Amazon who tosses the coins, not you!<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the USA:<\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/www.amazon.ca\/b?_encoding=UTF8&amp;camp=15121&amp;creative=330641&amp;linkCode=ur2&amp;node=2406106011&amp;site-redirect=&amp;tag=avejoecyc-20\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in Canada:<\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/www.amazon.co.uk\/b?_encoding=UTF8&amp;camp=1634&amp;creative=6738&amp;linkCode=ur2&amp;node=324144011&amp;site-redirect=&amp;tag=avejoecyc-21\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the UK:<\/a><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-43 from cache -->\n","protected":false},"excerpt":{"rendered":"<p>This is a complete bike training plan that is suitable for new cyclists who want to get fit, build muscle, and burn calories. It is based on principles of rest, moderation, consistency &#8211; and progressive overload and interval training. Following this bike training plan will enable you to dramatically increase your fitness level, strength, and cardiovascular health.<\/p>\n","protected":false},"author":1,"featured_media":25417,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[2399],"tags":[5,191,508],"class_list":{"0":"post-38173","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-training-plans","8":"tag-cycling-for-health","9":"tag-cycling-weight-loss","10":"tag-cyclist-training-plan","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - 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