Casual Cycling Program

Casual Cycling is the starting point for new riders or returning athletes. The goal is simple: learn how to handle your bike confidently, pedal smoothly, pace smartly, and build the fitness to ride 30–45 minutes comfortably without feeling wrecked.

How This Works

Cycling 101 follows a simple rhythm that builds comfort first, fitness second.

6 weeks total
3 rides per week
Most rides are easy — consistency > intensity
Skills are trained before speed
Rest days are part of the plan
If you miss a ride — don’t double up; just move to the next day
If a week feels hard — repeat it instead of pushing tired

You don’t have to be perfect — just show up.

Target Athlete

New or returning riders with little to no cycling background.

Time Commitment

3 rides per week
25–60 minutes per ride
Optional: gentle mobility or strength on non-riding days

What This Plan Builds

Proper bike handling & positioning
Cadence (pedal smoothness) & pacing
Basic climbing strength
Aerobic endurance
Fueling + hydration habits
Confidence in traffic, paths, or group rides

Equipment

Required

Any bike (road, hybrid, gravel, MTB — all fine)
Helmet
Water bottle
Tire pressure check before each ride
Lights if riding near sunset

Optional but helpful

Padded shorts
Gloves
Cadence sensor / bike computer
Bell (for shared paths)

Key Concepts

Cadence 🌀

Smooth pedaling at 80–95 rpm is more efficient than mashing a big gear.

Pacing 🚦

Start easy → finish strong.
Avoid the classic beginner mistake: sprinting early, suffering later.

Gear Shifting ⚙️

Shift before terrain changes, not during:

Uphill → shift easier
Downhill → shift harder
Wind → use gears to maintain cadence, not brute force

Handling 🧭

Eyes forward, elbows slightly soft, relaxed grip.
If the bike wobbles: look where you want to go.

Before You Begin

Warm up

5 minutes easy pedaling (super light)
Then gradually increase effort

Cooldown

5 minutes easy pedaling + light stretching
Drink water after every ride

Fueling & Hydration

For rides under 45 minutes:

Water only is fine
Drink a few sips every 10–15 minutes

For rides 45–90 minutes:

Water + simple carbs halfway through
(banana, fruit snacks, bar, gel, etc.)

Modifications

Busy week → keep Tue + Sat, skip Thu
No hills available → low cadence (65–75 rpm) in big gear on flats
Pain or discomfort → switch all rides to very easy effort for 3–5 days

The Program

Legend

R = Ride

EZ = Very easy

SKILLS = drills / technique focus

Y = Optional yoga / mobility

S = Optional strength

WEEK 1 — Getting Comfortable

Day	Session
Mon	Rest or Y (15–20 min)
Tue	R — 25 min EZ (flat path) — focus on relaxed grip
Thu	R — 30 min EZ — practice shifting every 2–3 minutes
Sat	R — 30 min EZ — aim to breathe through nose sometimes
Sun	Optional light stretching or walk

WEEK 2 — Cadence & Control

Day	Session
Mon	Rest
Tue	R — 30 min EZ — keep cadence 75–90 rpm
Thu	R — 30 min SKILLS — 4 × 1-min high cadence (100+ rpm), 2 min easy
Sat	R — 35 min EZ — practice drinking while riding (only on safe path)
Sun	Optional Y

WEEK 3 — Shifting & Small Hills

Day	Session
Mon	Rest
Tue	R — 35 min (Z2) — smooth steady effort
Thu	R — 30 min SKILLS — 4 × 3-min gentle climbs or low-cadence (65–75 rpm)
Sat	R — 40 min steady ride — pace by breathing (not speed)
Sun	Optional Y or S (core + glutes)

WEEK 4 — Endurance Boost

Day	Session
Mon	Rest
Tue	R — 40 min (Z2) — controlled effort
Thu	R — 30 min SKILLS — shifting practice on varied terrain
Sat	R — 45 min long ride (Z2) — fuel with a snack halfway
Sun	Optional Y

WEEK 5 — Confidence Week

Day	Session
Mon	Rest
Tue	R — 40 min with 2 × 5-min faster (comfortably hard)
Thu	R — 35 min EZ — keep cadence smooth and upper body relaxed
Sat	R — 50 min long ride (Z2) — flat or rolling route
Sun	Optional Y or S

WEEK 6 — Graduation Week

Day	Session
Mon	Rest
Tue	R — 40 min Z2
Thu	R — 30 min EZ (legs only, no pushing)
Sat	R — 55–60 min long ride — practice pacing + shifting + fueling
Sun	Celebration ride or mobility

Next Steps

Finishing this program means you’ve built real engine — aerobic capacity, durability, and efficiency. Even if every ride didn’t go to plan, the work accumulated. You’re a stronger, more resilient rider now.

Absorb the Work 🚴

Take a recovery week with easy spins and short rides.
Save a favorite route or note a power, speed, or time improvement.
Ride for feel — no targets, no pressure.

Keep the Momentum 🔁

Repeat the final few weeks to sharpen fitness and consistency.
Build into a longer endurance block or structured interval program.
Choose an event, group ride, or personal route to train toward.

Stay Balanced ⚖️

Heavy legs? → yoga or light strength to restore range of motion.
Plateaued? → reduce volume briefly, then rebuild.
Burned out? → ride somewhere new, leave the computer at home.

Cycling fitness compounds quietly. Keep showing up and let the engine grow.

Up Next

Sendō

Fundamentals

Cycling 101

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