Beginner Biking Plan

Bike two to three days per week, allowing at least one day of rest between each ride. One of these workouts should incorporate hill climbing. "On rainy days, take an indoor Spinning class offered at most gyms, or use a stationary trainer at home to get in a longer ride," Miller says.

Week 1

Workout 1 and 2: Bike 20 to 30 minutes. Maintain an easy pedal cadence; push yourself a little harder during the second ride.

Week 2

Workout 1: Bike 30 minutes.
Workout 2: Bike 30 minutes. Incorporate small hill climbing into one quarter of the workout.

Week 3

Workout 1: Bike 40 to 45 minutes at a comfortable speed.
Workout 2: Bike 40 minutes. Incorporate hills into a third of the workout.