Depending upon your goals, try to fit in a cycling workout 3-5 times a week.

If you are Training for a particular event, cater your training to this event. However, if you are just looking to increase your fitness in the off season, focus on accumulating kilometers through longer, slower rides.

Long Slow Distance: a longer ride (1-3 hours) at a slower tempo. This is essential for acclimatizing your body to the endurance aspect of the sport of cycling. Incorporate at least one long slow ride into your schedule every week.

Tempo or Interval Training: These rides usually last 1-2 hours. Although the pace is slower overall, work in periods of 30-60 seconds where you increase the tempo to a more difficult level. This accustoms your legs to pedaling at a fast tempo.

Hill Training: Hill training is a good way to mix up your training, but does not interest everyone! It is more difficult, and the benefits may not seem readily apparent unless you plan on cycling in a hilly or mountainous region. Nonetheless, it is a challenging way to increase your fitness and proficiency with climbing!

Sprinting: People underestimate how fast you can go on a bike - but you don’t get fast by riding slow! On your next ride, practice a few intervals where, for 10-20 seconds, you sprint as hard as you can. This is great training for racing, but also helps your body get used to the muscular burning of lactic acid, a by-product of muscular effort.