by Nadia Sinclair

Adopting a fitness regimen during the colder seasons or inclement weather can be a challenge, especially if you favor exercising outdoors. But here’s the good news: you don’t have to brave chills or drizzles to stay fit; a home exercise bike makes a perfect companion. With numerous home cycles available for different budgets, finding one to kickstart your indoor cycling journey isn’t as daunting as it may seem. The question is–how do you get started, and what achievable goals can you set?

Here at Wellspring24, we understand these concerns, and we’ve got your back! We’ve prepared a comprehensive one-month indoor cycling guide for our newbie cyclers. This time-tabled regimen aims to help you gradually build your fitness level, ensuring you get all the benefits out of your investment in a home exercise bike.

But before delving deeper, we encourage anyone new to indoor cycling or exercise in general, to start slow and gradually build speed and stamina. This approach yields more rewarding results than going all out during your first session, only to end up feeling exhausted and demotivated. To keep you committed to your new workout routine, align your cycling sessions with your favorite TV programs. Having something interesting during your workout can greatly support your motivation to pedal.

Indispensable Beginner’s Tips for Indoor Cycling

To set you up for success, adhering to our top tips for beginning indoor cyclists could make a world of difference:

• Don’t overdo resistance: Cycling shouldn’t be painful, especially for beginners. If you’re in continual discomfort, it could mean that your resistance setting is misaligned with your fitness level.
• Find your speed: A decent starting speed ranges between 20kmh-30kmh. Ensure an even distribution of pressure on the pedals, focusing on making the entire rotation full, not just pushing down on the pedals.
• Dress comfortably: Wear clothes that won’t hinder your movement and opt for supportive trainers. Always keep a bottle of water handy to rehydrate during your workout.
• Always warm up: Start each session with a two-minute warm-up (marching in place, for instance). Stretch your quads and hamstrings before and after workouts to prevent muscle soreness. End every session with a two-minute slow cycle with minimal resistance.

30 Days to Fitness: Your Beginner Indoor Cycling Plan

Ready to get started? Sweat it out with our one-month indoor cycling plan, which comes as a structured, week-by-week guide, simplified to help our beginners achieve a notable fitness transformation:

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Gradually reduce the slow cycle times as you grow in strength and endurance. After week four, aim at cycling non-stop for 30 minutes, and as the workout becomes less strenuous, consider raising your speed too!