How long should a beginner cycle?

Learn more about beginner’s cycling training



S.A.C. Dip (Diet, Exercise & Fitness), Advanced Human Anatomy & Physiology Level 3
@ActiveLouise
Ask Louise


12 May 2021

How long should a beginner cycle?

A beginner cyclist should aim for a cycle that is 20-30 minutes long. If this feels comfortable, gradually build up the duration you are cycling for by doing an extra ten minutes each time you head out on your bike.

How often should a beginner cycle?

If you are a beginner cyclist and are wondering how often to go out on your bike, try not to do too much too fast.

Start by aiming for one to two rides in the first couple of weeks but, remember, the key here is really to listen to your body. If you head out for a ride and your muscles feel achy afterward, give them time to rest and recuperate for a few days before you head out again. This might mean that you manage one ride a week, which is a great starting point. If, however, your legs feel fresh after one or two rides, then adding in another short cycle is alright too.

Cycling is a sport where improvements to your fitness levels are seen fairly quickly and so as the weeks pass by, you'll be able to cycle more and more often than you did at the beginning of your cycling career!

How long should a beginner cycle?

A cycle that is 20-30 minutes long is ideal for a beginner cycle. You can always increase the duration of your ride if this feels comfortable but setting your aims higher than your body is capable of is likely to be off-putting. There is also a higher likelihood of injuries occurring if we push the body too hard.


My Top Tip:


If your muscles feel achy and sore after cycling, you could try Atrogel Arnica Gel to help ease the discomfort.

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Can a beginner bike 20 miles?

20 miles is an ambitious target for a beginner cyclist – it is probably much further than your average country park, to put it in perspective. Aiming for a target of around 5-10 miles is a great starting point for a beginner cyclist. After all, you don't want to embark on a route, then be unable to get home again because you're too tired! Instead, check out what your body is capable of by doing shorter bike sessions in the first instance and then aim to gradually build up your distance.

Check out my beginner's cycling plan below for a step-by-step guide to taking up cycling.

beginners cycling training plan

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Here's what I recommend

As the A.Vogel Muscles and Joints advisor, I recommend Atrogel® Arnica gel to ease stiff, sore muscles after exercise.

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