Your 4-Week Plan Starts Here

WEEK 1

Book your bike into a local bike shop for a service, and ask them to check it’s set up correctly for you. Get over the wobbly stage by taking three 15minute bike rides with a friend on a traffic-free route.

WEEK 2

Plan three short, gentle cycle rides this week – look for quiet, flat roads. Start with a 20minute cycle, then 40 minutes, then an hour. Take a sip of water every 10-15 minutes to ensure you’re hydrated.

WEEK 3

By now, you should be able to cover about 10 miles in an hour so plan a one-hour route that you can do twice. At the weekend, go for a longer bike ride with a cake break in the middle at a café!

WEEK 4

Add your threetimes-a-week cycle rides to your diary. If you’re ready for longer routes, increase your distance and include a few hills. Every few miles, push the pace for five minutes or so.