Beginner Biking Plan

• Gears are controlled by clicking small levers typically located on the left and right side of the bike's handlebars. When you click a lever, the bike chain is shifted over a set of gear rings or cogs located on the back wheel and the pedal crank of the bike. Shifting moves the chain from one cog to another to make resistance easier or harder.

• "Downshifting means you are using a lower gear to make pedaling easier, like when approaching and climbing a hill," Bausch says.

• "Upshifting means you are using a higher gear to give you more traction, like when you are on flat, easy terrain, going downhill, or rounding a curve," Bausch says.

• "If you start to feel sluggish during the climb, try lifting out of the seat and standing for 5 to 10 pedal strokes," Bausch says. "It will allow you to put more body weight into pedaling, helping propel you up the hill. However, use this technique sparingly, as standing requires more energy."

• "Lightly tap the brakes as you descend, rather than applying continued pressure, although you can do so if necessary," Bausch 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.

Week 5

Workout 1: Bike 60 minutes.
Workout 2: Bike 60 minutes. Incorporate hills into half of the workout.

Week 6

Workouts 1 and 2: Bike 75 minutes at a comfortable speed.

Week 7

Workout 1: Bike 90 minutes.
Workout 2: Bike 75 minutes. Incorporate hills into half of the workout.

Week 8

Workout 1: Bike 90 minutes.
Workout 2: Bike 90 minutes. Incorporate hills into half of the workout.