Your roadmap to road cycling bliss: how to get started!
Hello, dear BikeGraz community! Spring is here, the sun is shining (mostly!) and the road cycling season is just around the corner. Perhaps you’ve resolved to really get pedalling this year, but aren’t sure how best to start? Don’t worry, you’re not alone! We’ve put together a clever plan for you so you can build up your road cycling fitness without feeling overwhelmed and while having lots of fun.
Forget complicated technical terms and just get started. The most important thing is to stick with it and listen to your body. Here’s your step-by-step plan for the coming weeks – perfect for our Graz hills and the Murradweg!
The first steps: laying the foundations (Weeks 1–4)
At the start, it’s all about getting your body used to the new workload. No sprints, no chasing records – just let it roll and enjoy!
- Frequency: 1–2 times a week on the bike.
- Duration: 30 to 60 minutes per session.
- Intensity: Take it very easy! You should be able to chat comfortably without getting out of breath. Think of a relaxed Sunday ride along the Mur Cycle Path.
- Terrain: Flat to slightly undulating. The Mur Cycle Path is your best friend for this. A loop through the fields south of Graz is also ideal.
The aim is to build a solid foundation. Your body learns to use oxygen more efficiently and your muscles get used to the exercise.
Step it up a gear: Increase duration and intensity (Weeks 5–8)
After the first four weeks, you’ll surely notice how light on your feet you are. Now we can turn up the heat a bit!
- Frequency: 2–3 times a week on the bike.
- Duration: 60 to 90 minutes per session.
- Intensity: It’s now time to make things a bit more challenging, but still at a level where you feel good. You can include short sections where you cycle a bit faster (approx. 5 minutes), then continue at a relaxed pace.
- Terrain: Time to explore your first gentle climbs! How about a ride towards Leechwald or the small hills around St. Radegund (not up the steep bits, of course, just the gentle slopes)? Or a few undulating sections on the route towards Stattegg.
The aim here is to further build up your endurance and give your body new stimuli. The short bursts of speed are great for activating your muscles.
Getting more specific: Building up your fitness (Weeks 9–12)
You’re already a real road cycling veteran! This phase is designed to improve your performance in a targeted way.
- Frequency: 3 times a week on the bike.
- Duration: 90 to 120 minutes per session.
- Intensity: Longer bursts of speed are now the order of the day. Try cycling at a faster pace for 2–3 intervals of around 10 minutes, followed by a relaxed recovery break.
- Terrain: You can now venture onto longer or steeper climbs. How about a ride towards Plabutsch (of course, only up to the gentler slopes and paths that don’t lead directly to the summit) or longer climbs in the area around Graz?
During this phase, you’ll notice a marked improvement in your strength and endurance. The longer intervals are great for boosting your ‘motor performance’.
And after that? Your own personal journey!
After these 12 weeks, you’ll have built up a fantastic foundation. Now you can carry on entirely according to your goals and preferences:
- Long rides: If you fancy epic tours, incorporate regular longer rides (3–4 hours). Perhaps a Mur-Mürztal loop?
- Strength endurance: Practise longer climbs in a “heavy gear” with a lower cadence to improve your muscle strength.
- Speed sessions: If you want to keep up in races or group rides, you can specifically incorporate shorter, high-intensity intervals.
- Don’t forget to rest! Your body also needs breaks to adapt and get stronger. One rest day a week is a must!
Whatever you decide, the most important thing is to enjoy cycling and the pleasure of being active in our beautiful Styria. And remember: always warm up properly before training and cool down gently afterwards. Your body will thank you for it!
We can’t wait to hear about your training successes! Share your favourite rides, your progress and your thoughts with us on Instagram or Bluesky using #bikegraz. Let’s conquer Graz’s cycle paths and hills together!
