To give you an idea of distances and speed, the average cycling speed for a beginner is about 12mph. This means that in your first week, you'll be covering distances of up to 2 miles. After eight weeks, the 10-mile ride shouldn't feel daunting at all.

Start Slowly If there are separate cycling tracks, use them rather than riding on the road. Follow traffic rules strictly and be cautious while riding through intersections, bumps, rough roads, etc. Wear a helmet for additional safety. Avoid riding when it's rainy or foggy.

The plan consists of three cycling sessions per week, two strength-training sessions, and two rest days with optional (but encouraged) recovery work, such as dynamic stretching and yoga. Your bike workouts will consist of one long endurance ride, one threshold workout, and one anaerobic power interval workout.

It's more of a total-body workout than biking on the road, which is mostly a lower-body cardio workout. Plan to get on your bike and ride for 30-60 minutes, 3-5 days a week. Start every ride with a warm-up. Pedal at a slow, easy pace for 5-10 minutes.