biking version of C25K?

[sadlebred]

There really isn't a training plan like that. What are your goals? What do you want to do? What kind of bikes do you have? Are you already active (ie do you run, go to the gym, do group fitness classes, etc.) or are you coming from being a "couch potato?" Give me a bit more info., and I can provide some training feedback.

[sadlebred]

I'd start by just riding. Aim for a certain goal per ride and add 10% to that per week. If you can ride 10 miles the first ride, do 11 the second week, 13 miles the third week, etc. Not adding more than 10% mileage is a general rule.

Don't just ride on the paved trails. Ride on the roads (follow your local laws and buy a helmet!). Ride hilly roads, ride flat roads, ride "rolling roads." Look into local bike clubs and see if they offer beginner rides. (Just beware that these are often "road bikes only.")

[EvenStephens]

This is a great question, and while I love the spirit of your answer, Sadlebred, I think you could have a hit on your hands if you were to really publish a C25K type program for biking. My H works at a LBS, but I don't even have a bike, and though he's an expert, I like having a bit of independence that comes with have a plan and being self-informed. I'd love to see what you'd come up with!

[sadlebred]

Unfortunately, I don't think it's as easy as it sounds. The best advice I always got was "just go ride" and "ride longer than last week" when I was starting out. The 10% mileage per week rule has been around forever. I've tried in the past to find a beginner training plan online, but there is nothing free out there. I did find one that was about $25 at www.bicycling.com.

If someone needs a specific training plan, I usually refer them to a local coach. It depends on your goals, how fit you already are, if you want to mountain bike, road bike, race, do a charity ride, etc. Training to do your first 25 mile charity ride is different than training to race, especially if you haven't ever done physical activity before. While you may be able to finish the 25 mile charity ride doing 8 mph, your first 25 mile race you need to be able to average 18-19 mph to even have a decent chance of staying with the peloton (yep, even the Cat. 4 women). It's totally different training. Realistically, you could ride for a few weeks and do the charity ride. Many new riders aren't ready to race until they've been riding a year or more.