Your First Month Plan

From couch to confident cyclist in four weeks

Weekly Targets

• Time over distance: Aim for total hours, let mileage grow organically.

• Three rides + one skills session = sweet spot for adaptation.

• Journal everything: distance, time, how you felt, what you ate.

Skills of the Week

• Week 1: Basic handling—one-hand riding, looking over shoulder.

• Week 2: Bottle grab & replace while moving.

• Week 3: Standing climbs at steady cadence.

• Week 4: Flat tyre change under 10 min.

Graduation Metric

Comfortably ride 90 minutes with steady effort and finish smiling.

Takeaway

Consistency beats heroics; stack small wins for long-term joy.