Cycling Training Guide

Welcome to Your Redbud Classic Cycling Journey

At Redbud Classic, we believe fitness should feel inviting, energizing, and purposeful.

Whether you’re preparing for your first 10-mile ride or building power for the 30- or 50-mile course, the Redbud Classic is thrilled to be part of your training. Cycling is a sport that blends fitness and freedom — and every mile you ride brings you closer to Fun, Fitness, Philanthropy.

This guide gives you two complete 10-week programs — one for beginners, one for intermediate riders — along with essential advice on:

Bike fit and gear
Warm-ups and cool-downs
Indoor riding alternatives
Group-riding etiquette
Nutrition and hydration
Strength and mobility
Injury prevention and safety
Weekly motivation checkpoints

Getting Started

Each workout and safety recommendation is grounded in guidance from respected cycling and sports medicine organizations. We’re here to help you train smart, stay safe, and enjoy every pedal stroke along the way.

Before you hop on your bike, check in with your doctor to make sure you’re cleared to begin a new training routine. Listen to your body, rest when needed, and keep safety at the center of every mile.

Jump to training plans

Remember: you’re training for more than a race.

You’re training for fun, fitness, and philanthropy—the Redbud way.

Bike Fit, Gear & Equipment Basics

According to guidance from the League of American Bicyclists, PeopleForBikes, and BikeFit.com, a good bike fit dramatically reduces injury risk and improves comfort on longer rides. Below are some basic guidelines. However, we encourage you to visit one of the local bike shops that specialize in bicycle fitting services.

Seat Height

Your knee should have a slight bend (~25–35°) at the bottom of the pedal stroke.
A seat that’s too low = knee pain risk
Too high = hip rocking + lower back strain

Handlebar Position

Should allow neutral spine, no excessive reaching
Wrists straight, shoulders relaxed, maintain slightly bent elbows and a grip that is firm yet not too tight.

Tire Pressure

Check before every ride
Use the recommended PSI as labeled on the tire sidewall
Underinflated tires increase flats and effort

Helmet Fit (LAB standards)

Level on head
Snug chin strap (“two fingers” rule)
Replace after any crash or after ~5 years

Visibility & Safety

Front white light + rear red light (day and night recommended)
Bright clothing
Reflective elements

Tools to Carry

Spare tube
Tire levers
Pump or CO₂ inflator
Multi-tool
ID + phone + hydration

Warm-Up (5–10 minutes)

Approved by ACSM and widely adopted by cycling coaches.

3–5 minutes easy pedaling (very light effort)
2–5 minutes, gradually increasing cadence
Optional: light mobility (hip circles, ankle rolls)

Cool-Down (5 minutes)

Easy pedaling
Gentle stretching (hamstrings, quads, hip flexors, glutes, calves)

Strength Training (1–2 times/week)

Endorsed by ACSM and TrainingPeaks cycling programs.

Focus on:

Squats
Lunges
Deadlifts (light weight)
Calf raises
Glute bridges
Planks & core work
Light upper-body work (rows, push-ups)

Purpose: stability, power transfer, injury reduction.

Cross-Training Options

Great on non-run days for aerobic conditioning without impact. Recommended modalities from ACSM & RRCA include:

Cycling (outdoor or stationary) – this is one of our favorite options
Swimming
Elliptical
Rowing machine
Yoga or mobility work

Goal:

20–45 minutes of easy-to-moderate effort.

Injury Prevention & Safety

Based on ACSM, Cleveland Clinic, NATA, and NSC.

Common causes of bike-related discomfort

Saddle too low → knee pain
Core fatigue → low back pain
Poor posture → neck/shoulder tension, hand numbness (maintain slightly bent elbows)
Incorrect cleat position (for clip-in pedals) → knee tracking issues

RICE Protocol (for mild strains):
Endorsed by Mayo Clinic & Cleveland Clinic.

Rest
Ice
Compression
Elevation

When to stop riding:

Sharp joint pain
Dizziness
Chest tightness
Numbness or tingling

Ride predictably

Hold a straight line
Signal turns
Obey traffic laws
Never overlap wheels

Group Riding Etiquette

Guidelines from LAB, USA Cycling, and major cycling clubs.

Be predictable. Hold your line.
Use hand signals. Point out hazards, signal turns, and slowdowns.
Don’t half-wheel. Keep handlebars aligned with the rider next to you.
No sudden braking. Feather lightly.
Communicate. Say “Car back,” “Slowing,” “On your left.”
Maintain spacing. 1–2 bike lengths for beginners.
Pass safely. Always on the left.

These skills make the Redbud Classic ride smoother and safer for all.

Indoor Training Alternatives (Winter-Friendly)

If weather prevents outdoor riding, acceptable substitutes include these recommendations from TrainingPeaks, British Cycling, and ACSM:

Smart Trainers (Zwift, TrainerRoad)

Maintain weekly mileage goals
Use endurance-mode workouts
Keep cadence 80–95 rpm

Spin/Peloton/Studio Bikes

Choose endurance, low-intensity, or steady-state sessions
Avoid HIIT more than 1×/week

Stationary Bike at Gym

Match your ride time
Keep resistance moderate
Stay seated more to mimic road riding

Nutrition & Hydration (High Level)

Based on ACSM and Mayo Clinic.

Before riding

Small carb-focused snack 1–2 hours before
Hydrate with water

During riding

Rides under 60–75 minutes: water is sufficient
Rides over 75 minutes: include electrolytes and carbohydrates. Many sports drinks on the market already have these. Check the labels.
24 to 48 ounces of fluid per hour based on the individual’s needs

Carrying fuel (for 30+ & 50-mile rides)

A good general rule is to eat early and often during your activity. Most athletes can ingest 200-300 calories per hour without gastric distress.

Common, brand-agnostic options:

Bananas
Dried fruit
Nut butter packets
Small energy chews or gels
Pretzels
Sports drinks

After riding

Carbs + protein within 45 minutes
Continue hydrating

Motivation Checkpoints

Built into the weekly plan at Weeks 4, 8, and 12. You’ll know you’re getting stronger — and we’ll remind you of it.

10-Week Cycling Training Plans

If time or schedule is limited, always prioritize cycling-specific activities first. When unable to cycle, maintain activity with any of the other activities.

Each plan includes:

Ride days
Strength days
Cross-training
Indoor substitutes
Rest
Motivational Redbud notes

We provide plans for:

BEGINNER CYCLING

10 miles
30 miles
50 miles

INTERMEDIATE CYCLING

10 miles
30 miles
50 miles

Mileage increases gradually following ACSM and LAB progression philosophy: No more than 10% weekly increase on average.

10-Week Training Plans

Below are four full schedules: Beginner 5K, Beginner 10K, Intermediate 5K, and Intermediate 10K, with each plan including: Running days, Strength days, Cross-training, Rest, and Motivational checkpoint notes.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	20 min. – easy	Strength	25 min. – easy	Rest	30 min. – easy	Cross-Training
2	Rest	25 min. – easy	Strength	30 min. – easy	Rest	35 min. – easy	Cross-Training
3	Rest	30 min. – easy	Strength	35 min. – moderate	Rest	40 min. – easy	Cross-Training
4	Rest	30 min. – easy	Strength	40 min. – moderate (3×2 min hard)	Rest	45 min. – easy	Cross-Training
5	Rest	35 min. – easy	Strength	40 min. – moderate (4×2 min hard)	Rest	50 min. – easy	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	35 min. – easy	Strength	45 min. – moderate (3×3 min hard)	Rest	60 min. – easy	Cross-Training
7	Rest	40 min. – easy	Strength	50 min. – moderate (4×3 min hard)	Rest	65 min. – easy	Cross-Training
8	Rest	40 min. – easy	Strength	50 min. – moderate (4×3 min hard)	Rest	65 min. – easy	Cross-Training
9	Rest	35 min. – easy	Strength	45 min. – moderate (2×4 min hard)	Rest	70 min. – easy	Cross-Training
10	Rest	30 min. – easy	Rest	20 min. – easy	Rest	10 Mile Ride!	Celebrate Fun, Fitness, and Philanthropy!

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	20 min. – easy	Strength	25 min. – easy	Rest	30 min. – easy	Cross-Training
2	Rest	25 min. – easy	Strength	30 min. – easy	Rest	35 min. – easy	Cross-Training
3	Rest	30 min. – easy	Strength	35 min. – moderate	Rest	40 min. – easy	Cross-Training
4	Rest	30 min. – easy	Strength	40 min. – moderate (3×2 min hard – easy spin between)	Rest	45 min. – easy	Cross-Training
5	Rest	35 min. – easy	Strength	40 min. – moderate (4×2 min hard)	Rest	50 min. – easy	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	40 min. – easy	Strength	45 min. – moderate (3×3 min hard)	Rest	60 min. – easy	Cross-Training
7	Rest	40 min. – easy	Strength	50 min. – moderate (4×3 min hard)	Rest	65 min. – easy	Cross-Training
8	Rest	45 min. – easy	Strength	55 min. – moderate (4×3 min hard)	Rest	70 min. – easy	Cross-Training
9	Rest	40 min. – easy	Strength	50 min. – moderate (2×4 min hard)	Rest	80 min. – easy	Cross-Training
10	Rest	30 min. – easy	Rest	20 min. – easy	Rest	10 Mile Ride!	Celebrate Fun, Fitness, and Philanthropy!

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	25 min. – easy	Strength	30 min. – easy	Rest	40 min. – easy	Cross-Training
2	Rest	30 min. – easy	Strength	30 min. – easy	Rest	45 min. – easy	Cross-Training
3	Rest	30 min. – easy	Strength	40 min. – moderate	Rest	55 min. – easy	Cross-Training
4	Rest	35 min. – easy	Strength	45 min. – moderate	Rest	65 min. – easy	Cross-Training
5	Rest	40 min. – easy	Strength	50 min. – moderate (3×3 min hard – easy spin between)	Rest	75 min. – easy	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	45 min. – easy	Strength	55 min. – moderate (4×3 min hard)	Rest	90 min. – easy	Cross-Training
7	Rest	45 min. – easy	Strength	60 min. – moderate (3×4 min hard)	Rest	105 min. – easy	Cross-Training
8	Rest	50 min. – easy	Strength	60 min. – moderate (4×4 min hard)	Rest	120 min. – easy	Cross-Training
9	Rest	45 min. – easy	Strength	60 min. – moderate (2×5 min hard)	Rest	135 min. – easy	Cross-Training
10	Rest	40 min. – easy	Rest	30 min. – easy	Rest	30 Mile Ride!	Celebrate Fun, Fitness, and Philanthropy!

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	30 min. – easy	Strength	35 min. – moderate	Rest	45 min. – easy	Cross-Training
2	Rest	35 min. – easy	Strength	40 min. – moderate	Rest	55 min. – easy	Cross-Training
3	Rest	40 min. – easy	Strength	45 min. – moderate (3×3 min hard)	Rest	65 min. – easy	Cross-Training
4	Rest	40 min. – easy	Strength	50 min. – moderate (4×3 min hard)	Rest	75 min. – easy	Cross-Training
5	Rest	45 min. – easy	Strength	55 min. – moderate (3×4 min hard)	Rest	90 min. – easy	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	45 min. – easy	Strength	60 min. – moderate (4×4 min hard)	Rest	105 min. – easy	Cross-Training
7	Rest	50 min. – easy	Strength	60 min. – moderate (3×5 min hard)	Rest	120 min. – easy	Cross-Training
8	Rest	50 min. – easy	Strength	65 min. – moderate (4×5 min hard)	Rest	135 min. – easy	Cross-Training
9	Rest	45 min. – easy	Strength	60 min. – moderate (2×6 min hard)	Rest	150 min. – easy	Cross-Training
10	Rest	40 min. – easy	Rest	30 min. – easy	Rest	30 Mile Ride!	Celebrate Fun, Fitness, and Philanthropy!

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	30 min. – easy	Strength	40 min. – easy	Rest	55 min. – easy	Cross-Training
2	Rest	35 min. – easy	Strength	45 min. – moderate	Rest	65 min. – easy	Cross-Training
3	Rest	40 min. – easy	Strength	55 min. – moderate	Rest	90 min. – easy	Cross-Training
4	Rest	40 min. – easy	Strength	55 min. – moderate (3×3 min hard)	Rest	105 min. – easy	Cross-Training
5	Rest	45 min. – easy	Strength	60 min. – moderate (4×3 min hard)	Rest	120 min. – easy	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	45 min. – easy	Strength	65 min. – moderate (3×4 min hard)	Rest	135 min. – easy	Cross-Training
7	Rest	50 min. – easy	Strength	70 min. – moderate (4×4 min hard)	Rest	150 min. – easy	Cross-Training
8	Rest	50 min. – easy	Strength	75 min. – moderate (3×5 min hard)	Rest	165 min. – easy	Cross-Training
9	Rest	45 min. – easy	Strength	60 min. – moderate	Rest	180 min. – easy	Cross-Training
10	Rest	40 min. – easy	Rest	30 min. – easy	Rest	50 Mile Ride!	Celebrate Fun, Fitness, and Philanthropy!

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	40 min. – easy	Strength	50 min. – moderate	Rest	75 min. – easy	Cross-Training
2	Rest	45 min. – easy	Strength	55 min. – moderate	Rest	90 min. – easy	Cross-Training
3	Rest	45 min. – easy	Strength	60 min. – moderate (3×3 min hard)	Rest	105 min. – easy	Cross-Training
4	Rest	50 min. – easy	Strength	65 min. – moderate (4×4 min hard)	Rest	120 min. – easy	Cross-Training
5	Rest	50 min. – easy	Strength	70 min. – moderate (3×5 min hard)	Rest	135 min. – easy	Cross-Training: Redbud Checkpoint Look how far you’ve come!
6	Rest	55 min. – easy	Strength	75 min. – moderate (4×5 min hard)	Rest	150 min. – easy	Cross-Training
7	Rest	55 min. – easy	Strength	80 min. – moderate (3×6 min hard)	Rest	165 min. – easy	Cross-Training
8	Rest	60 min. – easy	Strength	80 min. – moderate (4×6 min hard)	Rest	180 min. – easy	Cross-Training
9	Rest	50 min. – easy	Strength	70 min. – moderate	Rest	195 min. – easy	Cross-Training
10	Rest	45 min. – easy	Rest	35 min. – easy	Rest	50 Mile Ride!	Celebrate Fun, Fitness, and Philanthropy!

Authoritative Sources Used

These guides draw from common, publicly available cycling and exercise recommendations:

League of American Bicyclists (Bike Fit, Safety, Group Riding) – https://www.bikeleague.org
American College of Sports Medicine — Exercise Guidelines – https://www.acsm.org
Mayo Clinic — Injury Prevention, Warm-up, Cool-down – https://www.mayoclinic.org
Cleveland Clinic — Overuse Injury, RICE Protocol – https://my.clevelandclinic.org
PeopleForBikes — Cycling Safety & Fit Basics – https://www.peopleforbikes.org
CDC — Physical Activity Guidelines – https://www.cdc.gov/physicalactivity
TrainingPeaks (Non-proprietary endurance cycling principles) – https://www.trainingpeaks.com
British Cycling — Indoor Training Fundamentals – https://www.britishcycling.org.uk

All content is general training guidance, not individualized coaching or medical care.