Cycling Training: What Type Is Best For You?

Cycling Training: What Type Is Best For You?

Cycling is a great way to stay in shape and explore the world around you. But if you want to take your cycling skills up a notch, what type of training is best for cycling? With so many different types of training available, it can be hard to know where to start.

In this blog post, we’ll discuss the various types of training that are beneficial for cyclists, how to set up an effective program, and tips on avoiding common mistakes when embarking on your journey toward becoming a better cyclist. So let’s get started – what type of training is best for cycling?

Types of Training for Cyclists


High-Intensity Interval Training (HIIT) is a type of training that involves short bursts of intense exercise followed by brief rest periods.

HIIT can be done on an indoor cycling trainer, and it’s great for improving your aerobic capacity and muscular endurance. It also helps you burn more calories in less time than traditional steady-state cardio workouts.

To do HIIT on a bike, start with a warmup period to get your heart rate up before increasing the intensity of your ride for 30 seconds to one-minute intervals. After each interval, take a few minutes to recover before repeating the cycle again until you reach your desired duration or intensity level.

Strength Training

Strength Training is another form of training cyclists should consider incorporating into their routine. Strength training focuses on building muscle mass through resistance exercises like squats, lunges, pushups, and pull-ups using either bodyweight or weights such as dumbbells or kettlebells.

When done correctly, strength training can help improve power output while riding as well as reduce fatigue during long rides by helping build stronger muscles that are better able to handle the demands placed upon them when cycling over extended distances at high speeds.

Endurance Training

Endurance training is essential for any cyclist looking to increase their overall performance levels and distance capabilities without sacrificing speed or efficiency during longer rides.

It typically consists of low-intensity but long-duration activities such as spinning classes with an indoor cycling trainer.

Endurance training helps strengthen the cardiovascular system while allowing riders to maintain higher cadences over extended periods of time without becoming overly fatigued too quickly due to lactic acid buildup in the muscles.


Cross-training is important for cyclists who want variety in their workout routines while still getting all the benefits associated with regular biking sessions such as improved cardiovascular health and increased muscular endurance levels.

Cross-training helps improve cardio endurance, train unused muscle groups, allow recovery time, beat boredom, and reduce the risk of injury.

Some great cross-training activities for cyclists include running, hiking, yoga, cross-country skiing, swimming, and pilates.

Benefits of Cycling Training

Cycling training is a great way to improve your overall health and fitness. It can help you build strength, increase endurance, and even reduce stress. Here are some of the top benefits of cycling training:

Improved Cardiovascular Health

Cycling is an aerobic exercise that increases your heart rate and strengthens your cardiovascular system. Regular cycling helps to lower blood pressure, reduce bad cholesterol levels, and strengthen the muscles in your heart. This makes it easier for oxygen-rich blood to reach all parts of the body more efficiently.

Increased Muscle Strength and Endurance

Cycling works out multiple muscle groups at once, including those in the legs, core, arms, shoulders, back, chest, and glutes. The repetitive motion involved with cycling helps to build muscle strength over time while also improving endurance by allowing you to ride longer distances without getting tired as quickly.

Improved Mental Health and Stress Relief

Exercise releases endorphins which can help boost moods naturally while reducing stress levels significantly.

Cycling has been found to be particularly helpful for relieving anxiety due to its calming nature; being outdoors surrounded by nature can provide a sense of peace that many people find therapeutic when dealing with mental health issues such as depression or PTSD (post-traumatic stress disorder).

Weight Loss & Maintenance

Cycling burns calories quickly so it’s an effective way to lose weight if done regularly over time combined with a healthy diet plan. It’s also beneficial for maintaining weight loss since it doesn’t require any special equipment or expensive gym memberships like other forms of exercise do.

Cycling, when done correctly, helps improve balance, coordination, and flexibility which reduces the risk of falls or injuries caused by physical activity. It also strengthens bones throughout the body making them less prone to fractures or breaks from accidents.

Cycling training offers numerous physical and mental health benefits, making it an ideal form of exercise. With the right equipment and a well-structured plan, you can make the most out of your cycling training program.

Setting Up a Cycling Training Program

Setting up a cycling training program is essential for cyclists looking to improve their performance and reach their goals. Establishing clear objectives and choosing the right equipment are key steps in creating an effective plan. Here’s how to get started:

Establish Goals and Objectives

Before beginning any training program, it’s important to set realistic goals that you can work towards. Consider what type of cyclist you want to be—are you aiming for speed or endurance? Are there certain races or events that you would like to participate in?

Once your objectives are established, create a timeline with achievable milestones along the way. This will help keep you motivated as well as track your progress over time.

Choose the Right Equipment

Investing in quality gear is essential for success when it comes to cycling training programs. Make sure your bike fits properly so that you can ride comfortably without putting unnecessary strain on your body.

Additionally, consider investing in accessories such as heart rate monitors, power meters, and other tracking devices which can provide valuable data about your performance during each session.

Develop a Schedule That Works For You

It’s important to find a balance between rest days and active days when setting up a cycling training program.

Start by mapping out all of the available hours per week that could be dedicated towards exercise; then determine how many sessions should take place each day based on intensity level (e.g., high-intensity interval training vs strength/endurance).

Be sure not to overexert yourself—it takes time for muscles and joints to adjust accordingly after physical activity!

As mentioned above, tracking devices can provide valuable insight into how far along you are with achieving your goals; however, don’t forget about taking note of mental markers too. How do you feel before and after rides? What types of challenges have been presented throughout this journey? Taking stock of these things helps paint an overall picture of progress made over time, which ultimately leads to success.

Setting up a cycling training program is an important step to reaching your goals and staying motivated. To ensure success, it’s important to avoid common mistakes like not setting realistic goals or expectations and overdoing them too soon. Now let’s look at some of these mistakes in more detail.

Common Mistakes to Avoid When Cycling Training

When it comes to cycling training, there are a few common mistakes that many cyclists make. Knowing what these mistakes are and how to avoid them can help you get the most out of your workouts without risking injury or burnout.

Not Setting Realistic Goals or Expectations

One of the biggest mistakes cyclists make is setting unrealistic goals for themselves. It’s important to set realistic goals that you can actually achieve in order to stay motivated and prevent yourself from becoming overwhelmed or discouraged by not reaching an impossible goal.

Start small and gradually increase your goals as you become more experienced with cycling training.

Overdoing It Too Soon

Another mistake many cyclists make is trying to do too much too soon when starting their cycling training program. This can lead to fatigue, injuries, and even burnout if done incorrectly.

To avoid this mistake, start slowly and build up your endurance over time so that you don’t push yourself too hard right away.

Not Sticking to the Plan

Finally, another common mistake made by cyclists is not sticking with their plan once they have started it. Consistency is key when it comes to any type of exercise routine; if you want results then you need to stick with your plan no matter what obstacles may come up along the way!

Make sure that whatever plan you choose fits into your lifestyle so that it’s easier for you to stay on track in the long run.

By avoiding these three common mistakes when beginning a cycling training program, you can maximize the benefits of each workout while minimizing any potential risks associated with overtraining or pushing yourself too hard right away. This will help ensure that your workouts are effective and enjoyable in the long run.

It is important to be mindful of common mistakes when cycling training in order to ensure a successful and enjoyable experience. Now, let’s look at some tips for successful cycling training.

3 Tips for Successful Cycling Training

Cycling training can be a great way to get fit and stay healthy, but it’s important to make sure you do it right. Here are some tips for successful cycling training that will help you reach your goals safely and effectively.

Listen to Your Body

It’s important to listen to your body when cycling. If something doesn’t feel right or if you start feeling pain, stop immediately and take a break. Don’t push yourself too hard; instead, focus on building up gradually over time so that your body has time to adjust and adapt.

Stay Hydrated

Staying hydrated is essential for any kind of exercise, especially cycling. Make sure you drink plenty of water before, during, and after each ride in order to keep your muscles working properly and prevent dehydration-related issues like fatigue or cramps.

Fuel Up Properly

Eating the right foods before and after rides is also key for successful cycling training.

Beforehand, try eating complex carbohydrates such as whole grains or fruits in order to give yourself energy throughout the ride; afterward, opt for lean proteins like fish or chicken in order to replenish lost nutrients quickly while helping repair muscle damage caused by intense workouts.

FAQs in Relation to What Type of Training Is Best for Cycling?

What type of training is cycling?

Cycling is a type of aerobic exercise that involves the use of a bicycle or stationary bike to simulate outdoor cycling. It is an effective way to improve cardiovascular fitness, build strength and endurance, and burn calories.

Cycling can be done indoors on an indoor trainer or outdoors on roads or trails. Indoor trainers provide resistance so cyclists can control their speed and intensity while riding in place.

Cycling also offers many health benefits such as improved heart health, increased muscle tone, better posture, weight loss, reduced stress levels, and improved mental well-being.

What workouts should a cyclist do?

Cyclists should focus on interval training, which involves alternating between high-intensity and low-intensity efforts. This type of workout helps to improve aerobic capacity and muscular endurance.

Cyclists should include strength training exercises such as squats, lunges, pushups, and planks into their routine to build core stability and overall strength.

Finally, stretching is essential for injury prevention; dynamic stretches before a ride can help warm up the muscles while static stretches after a ride can help reduce muscle soreness.

What type of training can help you cycle faster?

Interval training is an effective way to increase cycling speed. It involves alternating between high-intensity and low-intensity efforts, allowing the cyclist to push their body beyond its normal limits while still having time for recovery. This type of training helps build strength and endurance, as well as improve power output when riding at a higher intensity.

Interval training can also help cyclists become more efficient with their pedaling technique by focusing on cadence and pedal stroke mechanics. With regular practice, these improvements will lead to faster cycling times in both indoor and outdoor settings.

Is cycling just cardio or strength training?

Cycling is both a form of cardio and strength training. Cardio exercises such as cycling help to improve your cardiovascular health, increase your endurance, and burn calories.

Strength training with cycling can be done by increasing the resistance on an indoor trainer or bike, allowing you to build muscle while still getting the benefits of a cardiovascular workout. Cycling can also be used in combination with other forms of exercise for a full-body workout.


Overall, the type of training you choose for cycling will depend on your goals and experience level. Whether you’re a beginner or an experienced cyclist, there are different types of training that can help improve your skills. Setting up a cycling training program is essential to achieving success and avoiding common mistakes. With the right knowledge and dedication, you can find out what type of training is best for cycling and reach your goals in no time!

Adam Johnson

As a middle-aged, 40-something cyclist, my riding goals have changed over the years. A lover of all things retro, and an avid flat bar cyclist, I continue to live off past triathlon glories.

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