Bicycle: training worksheets for beginners or those who already pedal –

(Getty Images/)

So you decided to pull that one off bike old garage? Good choice! For starters, cycling is an excellent option for aerobic exercise: one hour at a moderate pace can burn up to 400 calories and, as it does not cause as much impact on the joints, it still offers less risk of injury than the race.

But that story that you never forget how to ride a bike can be nonsense in practice. At least, in the safest way. The ideal is to go back (or learn) to practice in a quiet place, with no or very little traffic, which is the case of bike lanes and parks. “It’s also worth taking indoor bike classes, which guarantee conditioning and strength and create a certain intimacy with the bike”, says trainer Alexandre Giglioli, director of the A. Giglioli Sports Advisory, in Sao Paulo. That’s because it takes a while to get used to the saddle (the seat), the pedals and the handlebars.

Read too: Bike: 6 tips for riding safely
30-minute rides three times a week are a good start to to lose weight and improve physical conditioning. “You must make some effort, to the point of feeling a little out of breath – and not just walking around”, says teacher Claudia Franco, creator of the Ciclofemini Bicycle Riding School, in Sao Paulo. In the beginning, focus on the duration of the workout and not the mileage (speed varies from person to person).

Accelerate!

Coach Alexandre Giglioli suggests these worksheets for you to rock the sport, gain conditioning and burn a lot of calories. Before facing the challenge, understand what the perceived exertion zones are on which your training will be based:

Bike worksheet for beginners

Bike worksheet for experienced riders

Have you been pedaling longer? So it’s time to take more risks! (Wearing a helmet, of course!)