{"id":46178,"date":"2025-05-26T05:08:00","date_gmt":"2025-05-26T12:08:00","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=46178"},"modified":"2025-05-26T18:26:02","modified_gmt":"2025-05-27T01:26:02","slug":"complete-bike-training-guide-from-couch-to-confident-cyclist","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/","title":{"rendered":"Complete Bike Training Guide &#8211; From Couch to Confident Cyclist"},"content":{"rendered":"<p>Welcome to your complete bike training guide! Whether you&#8217;re just getting started or looking to build a structured routine, this guide is designed for beginners who want to get fitter, healthier, and enjoy their cycling time.<\/p>\n<h2>Why Train on a Bike?<\/h2>\n<p>Cycling is a low-impact cardiovascular activity that helps improve aerobic fitness, leg strength, and endurance. It&#8217;s also easy to adjust for any fitness level, making it perfect for beginners. Plus, it is often a whole lot of fun. So much fun that many people become addicted to it. Of course, this makes it very easy to stick with a training program.<\/p>\n<figure id=\"attachment_22997\" aria-describedby=\"caption-attachment-22997\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><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 size-full 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=\"Almost anyone can get on a bike and start training\" 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 size-full 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=\"Almost anyone can get on a bike and start training\" 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> Almost anyone can get on a bike and start training<\/figcaption><\/figure>\n<h2>Getting Started<\/h2>\n<p>Start by choosing your bike and ensuring it&#8217;s set up properly. If you&#8217;re riding outdoors, a basic road or hybrid bike is fine. For indoor training, a stationary bike or a bike on a trainer will work well. I have a Zwift Ride bike, which is perfect for indoor training. More than one person can use it, as it is quick and easy to adjust. This is great, as Maggie and I can both use it, despite the fact that one of us is taller!<\/p>\n<figure id=\"attachment_45725\" aria-describedby=\"caption-attachment-45725\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45725\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/joe-on-zwift-2025-march-750-2-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg?fit=750%2C576&amp;ssl=1\" data-orig-size=\"750,576\" 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 on Zwift 2025 March 750 2 (1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg?fit=300%2C230&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg?fit=750%2C576&amp;ssl=1\" class=\"wp-image-45725 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg\" alt=\"I have a Zwift Ride bike, which is perfect for indoor training\" width=\"750\" height=\"576\" \/><figcaption id=\"caption-attachment-45725\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45725\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/joe-on-zwift-2025-march-750-2-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg?fit=750%2C576&amp;ssl=1\" data-orig-size=\"750,576\" 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 on Zwift 2025 March 750 2 (1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg?fit=300%2C230&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg?fit=750%2C576&amp;ssl=1\" class=\"wp-image-45725 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg?resize=750%2C576&#038;ssl=1\" alt=\"I have a Zwift Ride bike, which is perfect for indoor training\" width=\"750\" height=\"576\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Joe-on-Zwift-2025-March-750-2-1.jpg?resize=300%2C230&amp;ssl=1 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> I have a Zwift Ride bike, which is perfect for indoor training<\/figcaption><\/figure>\n<h3>Gear Checklist:<\/h3>\n<ul>\n<li>A comfortable and safe bike<\/li>\n<li>Or an indoor trainer<\/li>\n<li>Helmet (for outdoor rides)<\/li>\n<li>Padded shorts or seat cover<\/li>\n<li>Water bottle<\/li>\n<li>Basic repair kit (for outdoor rides)<\/li>\n<\/ul>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\">Garmin Edge 1050 vs 1040 \u2013 What\u2019s the Difference?<\/a><\/h4>\n<h2>Weekly Structure<\/h2>\n<p>A good beginner plan includes 3\u20134 rides per week:<\/p>\n<ol>\n<li><strong>Endurance Ride (1x\/week)<\/strong>: A longer, steady ride to build aerobic fitness. Aim for 45\u201390 minutes at a moderate pace.<\/li>\n<li><strong>Cadence\/Skill Ride (1x\/week)<\/strong>: Focus on pedaling smoothly and increasing your cadence (ideal range: 80\u2013100 RPM).<\/li>\n<li><strong>Strength Ride (1x\/week)<\/strong>: Use hills or increased resistance to build leg strength.<\/li>\n<li><strong>Optional Recovery Ride (1x\/week)<\/strong>: Easy spinning for 20\u201340 minutes to promote blood flow and recovery.<\/li>\n<\/ol>\n<h2>Progressing Over Time<\/h2>\n<p>As you gain fitness, increase your ride duration or add another ride to your week. Don\u2019t increase your total time or intensity by more than 10% per week to reduce the risk of injury.<\/p>\n<figure id=\"attachment_45105\" aria-describedby=\"caption-attachment-45105\" style=\"width: 1140px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45105\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/cropped-blog-header-older-man-in-red-on-suburban-street-in-delta-1-jpg\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?fit=1140%2C200&amp;ssl=1\" data-orig-size=\"1140,200\" 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=\"cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg\" data-image-description=\"&lt;p&gt;https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?fit=300%2C53&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?fit=750%2C132&amp;ssl=1\" class=\"wp-image-45105 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg\" alt=\"Be sure to increase your training time gradually - ideally, not more than 10% per week\" width=\"1140\" height=\"200\" \/><figcaption id=\"caption-attachment-45105\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45105\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/cropped-blog-header-older-man-in-red-on-suburban-street-in-delta-1-jpg\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?fit=1140%2C200&amp;ssl=1\" data-orig-size=\"1140,200\" 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=\"cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg\" data-image-description=\"&lt;p&gt;https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?fit=300%2C53&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?fit=750%2C132&amp;ssl=1\" class=\"wp-image-45105 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?resize=1140%2C200&#038;ssl=1\" alt=\"Be sure to increase your training time gradually - ideally, not more than 10% per week\" width=\"1140\" height=\"200\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?w=1140&amp;ssl=1 1140w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?resize=300%2C53&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?resize=750%2C132&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/08\/cropped-Blog-header-older-man-in-red-on-suburban-street-in-delta-1.jpg?resize=768%2C135&amp;ssl=1 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/noscript> Be sure to increase your training time gradually &#8211; ideally, not more than 10% per week<\/figcaption><\/figure>\n<h2>Introducing Intervals<\/h2>\n<p>Once you\u2019re comfortable with basic rides, interval training is a great next step. Intervals involve alternating between hard and easy efforts and are a proven way to improve fitness faster than steady rides.<\/p>\n<h3>Examples:<\/h3>\n<ul>\n<li>30s hard \/ 90s easy \u00d7 4\u20136<\/li>\n<li>1 min hard \/ 2 min easy \u00d7 4\u20135<\/li>\n<\/ul>\n<p>Keep these sessions short (20\u201330 minutes total) and include a warm-up and cool-down.<\/p>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/using-power-zones-for-cycling-training\/\">Complete Guide to Using Power Zones for Cycling Training<\/a><\/h4>\n<h2>Progressing to HIIT (High-Intensity Interval Training)<\/h2>\n<p>Once you&#8217;ve built a base of fitness with regular riding and some light intervals, you can consider adding structured high-intensity interval training (HIIT). Research consistently shows that HIIT can significantly boost cardiovascular fitness and insulin sensitivity, and even support fat loss \u2014 in less time than traditional endurance training.<\/p>\n<p>However, due to its intensity, HIIT should be done no more than once or twice per week. A popular format at the moment is the &#8220;4\/4s&#8221;:<\/p>\n<ul>\n<li><strong>4 minutes hard effort<\/strong> (at a pace you could only hold for a few minutes)<\/li>\n<li><strong>4 minutes easy recovery<\/strong><\/li>\n<li>Repeat 3\u20135 times depending on your fitness<\/li>\n<\/ul>\n<p>These sessions are tough but very effective. Always include a warm-up and cool-down, and avoid doing HIIT on consecutive days. If you have access to an indoor trainer, it is a lot easier to do this kind of very structured workout.<\/p>\n<figure id=\"attachment_46205\" aria-describedby=\"caption-attachment-46205\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"46205\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/zwift-bike-in-office\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?fit=750%2C742&amp;ssl=1\" data-orig-size=\"750,742\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;3.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;ILCE-6000&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1391828572&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;16&quot;,&quot;iso&quot;:&quot;3200&quot;,&quot;shutter_speed&quot;:&quot;0.016666666666667&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Zwift bike in office\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;My Zwift bike in the middle of my office. Perfect for rainy days, and for very precisely structured workouts&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?fit=300%2C297&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?fit=750%2C742&amp;ssl=1\" class=\"size-full wp-image-46205 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg\" alt=\"My Zwift bike in the middle of my office. Perfect for rainy days, and for very precisely structured workouts\" width=\"750\" height=\"742\" \/><figcaption id=\"caption-attachment-46205\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"46205\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/zwift-bike-in-office\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?fit=750%2C742&amp;ssl=1\" data-orig-size=\"750,742\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;3.5&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;ILCE-6000&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1391828572&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;16&quot;,&quot;iso&quot;:&quot;3200&quot;,&quot;shutter_speed&quot;:&quot;0.016666666666667&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Zwift bike in office\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;My Zwift bike in the middle of my office. Perfect for rainy days, and for very precisely structured workouts&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?fit=300%2C297&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?fit=750%2C742&amp;ssl=1\" class=\"size-full wp-image-46205 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?resize=750%2C742&#038;ssl=1\" alt=\"My Zwift bike in the middle of my office. Perfect for rainy days, and for very precisely structured workouts\" width=\"750\" height=\"742\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?resize=300%2C297&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-bike-in-office.jpg?resize=100%2C100&amp;ssl=1 100w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> My Zwift bike in the middle of my office. Perfect for rainy days, and for very precisely structured workouts<\/figcaption><\/figure>\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>\n<h3>Measuring Intensity<\/h3>\n<p>During HIIT, aim for an effort of 8\u20139 out of 10 on the Rate of Perceived Exertion (RPE) scale, or around 85\u201395% of your maximum heart rate if you&#8217;re tracking it. You should be breathing hard, unable to speak more than a word or two.<\/p>\n<h3>Sample HIIT Bike Workout<\/h3>\n<h4>Warm-up:<\/h4>\n<ul>\n<li>10 minutes easy spinning<\/li>\n<\/ul>\n<h4>Main Set:<\/h4>\n<ul>\n<li>4 min hard (8\u20139 RPE or 85\u201395% max heart rate)<\/li>\n<li>4 min easy spin<\/li>\n<li>Repeat 4 times<\/li>\n<\/ul>\n<h4>Cool-down:<\/h4>\n<ul>\n<li>10 minutes easy spinning<\/li>\n<\/ul>\n<h4>Cross-Training and Recovery<\/h4>\n<p>Cross-training (like swimming, walking, or strength training) helps balance your muscles and prevent overuse injuries. Recovery days are crucial\u2014take at least one complete rest day per week.<\/p>\n<h2>Tracking Your Progress<\/h2>\n<p>Use a bike computer, fitness watch, or smartphone app to track:<\/p>\n<ul>\n<li>Distance and time<\/li>\n<li>Cadence (RPM)<\/li>\n<li>Heart rate (if possible)<\/li>\n<li>Rate of perceived exertion (1\u201310 scale)<\/li>\n<\/ul>\n<h2>How to Keep Motivated<\/h2>\n<p>Staying motivated is one of the keys to long-term success. Here are some ways to keep your enthusiasm high:<\/p>\n<ul>\n<li><strong>Join a cycling group<\/strong>: A relaxed neighborhood group can provide social interaction and accountability.<\/li>\n<\/ul>\n<div class=\"mceTemp\">\n<p><img decoding=\"async\" data-attachment-id=\"46196\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/zwift-unlocked-kit-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?fit=1003%2C566&amp;ssl=1\" data-orig-size=\"1003,566\" 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=\"Zwift Unlocked kit\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?fit=300%2C169&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?fit=750%2C423&amp;ssl=1\" class=\"wp-image-46196 size-full aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg\" alt=\"Apps such as Zwift make indoor cycling fun - even addictive, for many people. The miles fly by as you immerse yourself in completing routes and earning incentives. You can even use the points you accumulate in the game to buy yourself new (virtual) bikes\" width=\"1003\" height=\"566\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"46196\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/zwift-unlocked-kit-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?fit=1003%2C566&amp;ssl=1\" data-orig-size=\"1003,566\" 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=\"Zwift Unlocked kit\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?fit=300%2C169&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?fit=750%2C423&amp;ssl=1\" class=\"wp-image-46196 size-full aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?resize=1003%2C566&#038;ssl=1\" alt=\"Apps such as Zwift make indoor cycling fun - even addictive, for many people. The miles fly by as you immerse yourself in completing routes and earning incentives. You can even use the points you accumulate in the game to buy yourself new (virtual) bikes\" width=\"1003\" height=\"566\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?w=1003&amp;ssl=1 1003w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?resize=750%2C423&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-Unlocked-kit.jpg?resize=768%2C433&amp;ssl=1 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/noscript><\/p>\n<p>Apps such as Zwift make indoor cycling fun &#8211; even addictive, for many people. The miles fly by as you immerse yourself in completing routes and earning incentives. You can even use the points you accumulate in the game to buy yourself new (virtual) bikes.<\/p>\n<\/div>\n<ul>\n<li><strong>Try Zwift or another indoor cycling app<\/strong>: Zwift adds a fun, game-like element to indoor cycling with virtual routes, group rides, and challenges. And for those who want to get fitter and faster, it offers a wide range of training plans and workouts, to help you progress in a structured way. Many people find they cycle longer distances indoors just because they&#8217;re having so much fun exploring the scenery or competing with others or with their own previous times. This is certainly true for me. I am addicted to Zwifting. Luckily, it is a healthy addiction. Of course, to do this, you do need to have a training bike setup that includes a power meter. Zwift offers structured training plans and workouts that make it relatively easy to take your cycling to the next level.\n<p><figure id=\"attachment_46200\" aria-describedby=\"caption-attachment-46200\" style=\"width: 1003px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"46200\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/zwift-workouts-1003\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?fit=1003%2C545&amp;ssl=1\" data-orig-size=\"1003,545\" 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=\"Zwift workouts 1003\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Apps like Zwift and Rouvy will help you to stay motivated. Also, they offer a range of training plans and structured workouts to help you progress with your cycling fitness, skills, and speed&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?fit=300%2C163&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?fit=750%2C408&amp;ssl=1\" class=\"size-full wp-image-46200 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg\" alt=\"Apps like Zwift and Rouvy will help you to stay motivated. Also, they offer a range of training plans and structured workouts to help you progress with your cycling fitness, skills, and speed\" width=\"1003\" height=\"545\" \/><figcaption id=\"caption-attachment-46200\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"46200\" data-permalink=\"https:\/\/averagejoecyclist.com\/complete-bike-training-guide-from-couch-to-confident-cyclist\/zwift-workouts-1003\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?fit=1003%2C545&amp;ssl=1\" data-orig-size=\"1003,545\" 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=\"Zwift workouts 1003\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Apps like Zwift and Rouvy will help you to stay motivated. Also, they offer a range of training plans and structured workouts to help you progress with your cycling fitness, skills, and speed&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?fit=300%2C163&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?fit=750%2C408&amp;ssl=1\" class=\"size-full wp-image-46200 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?resize=1003%2C545&#038;ssl=1\" alt=\"Apps like Zwift and Rouvy will help you to stay motivated. Also, they offer a range of training plans and structured workouts to help you progress with your cycling fitness, skills, and speed\" width=\"1003\" height=\"545\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?w=1003&amp;ssl=1 1003w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?resize=300%2C163&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?resize=750%2C408&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/05\/Zwift-workouts-1003.jpg?resize=768%2C417&amp;ssl=1 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/noscript> Apps like Zwift and Rouvy will help you to stay motivated. Also, they offer a range of training plans and structured workouts to help you progress with your cycling fitness, skills, and speed<\/figcaption><\/figure><\/li>\n<\/ul>\n<ul>\n<li><strong>Try Rouvy.<\/strong> This is another indoor cycling app, and it takes a different approach than that of Zwift. Instead of being a game, it aims to create a virtual reality ride . They have created this with high resolution videos of some 1,500 routes around the world. And there are new rides every Monday, so you need never get bored. You can choose from popular bike routes around the world, and enjoy seeing countries you may never see in real life. Or, if you are planning a bike tour or race, you may be able to find it on Rouvy and practice it in advance. Like Zwift, Rouvy will control your training bike to make sure that the intensity of your pedaling matches what it would need to be in the real world. Like Zwift, Rouvy offers structured training plans.<\/li>\n<li><strong>Set mini-goals<\/strong>: Weekly or monthly distance or consistency goals can help keep you focused.<\/li>\n<li><strong>Mix it up<\/strong>: Change your route, music, or riding partner to keep things fresh.<\/li>\n<\/ul>\n<h2>Final Tips<\/h2>\n<ul>\n<li>Stay consistent, but listen to your body.<\/li>\n<li>Increase your weekly training gradually.<\/li>\n<li>Hydrate and fuel properly before and after rides.<\/li>\n<li>Make it fun! Explore new routes or ride with friends.<\/li>\n<\/ul>\n<p>Cycling is a journey \u2014 enjoy the ride!<\/p>\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 -->\n","protected":false},"excerpt":{"rendered":"<p>This complete bike training guide is intended for complete beginners who want to get fitter, healthier, and enjoy their cycling time.<\/p>\n","protected":false},"author":1,"featured_media":46199,"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":[],"class_list":{"0":"post-46178","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-training-plans","8":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Complete Bike Training Guide - From Couch to Confident Cyclist &#8226; 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