What Does a Cycling Program Look Like?

If you have not been active, especially with cycling, start out with no resistance during the warm-up period, and keep the resistance very low for several weeks (see table 3.8). This strategy helps to reduce soreness in your thighs. If you are outdoors, keep to relatively flat areas for the first few weeks. Start with a low intensity, based on your lack of previous activity. Your cool-down can also be done with no resistance and a slower pedaling rate. Sitting may not be comfortable at first, so start with two to three shorter exercise periods per day (although the example shows a 15-minute session) until you adjust to the seat.

Proper position on a cycle

If you have been cycling already, you can begin at a slightly higher intensity, but start and end your warm-up with no resistance. Because the cycling motion is very different from that of walking, your muscles work differently; if you have been active but not with cycling, you must go through an adjustment period. Finally, if you are already cycling and have started having joint pain, you may need to modify your program. A neoprene sleeve for your knees may provide some pain relief, while still allowing you to cycle. As with other aerobic activities, strengthening may help improve muscle balance and decrease excessive stress around your joints. Tight muscles may also be contributing to the problem, so be sure to work on your flexibility. If you have been cycling and are looking for some variety, use different paces and durations, similar to fartlek, even during a ride (see the example in table 3.9).

For outside cyclists, I must put in a word about helmets. A helmet is a critical piece of safety equipment—do not ride without one. Like me, you probably never wore a helmet as a kid and find them hot and uncomfortable. However, head injuries from cycling accidents are a serious concern, and you will soon get used to wearing your helmet (if it helps, think of the example you are setting for young persons).