Women’s Cycling Kickstart Plan

Free 30-Day Beginner Training Program | Updated 2026

This guide is written for women who are new to cycling, training for their first charity ride, returning after time away, or simply unsure how to structure their riding. It’s for anyone who wants guidance without pressure, and confidence without intensity.

This program has already helped countless riders finish their first cycling events. If you’re starting out, you’re in very good company.

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Why beginner riders need structure, not motivation

Most people don’t struggle with motivation. Signing up for a ride or deciding to start cycling is usually the easy part. What’s difficult is knowing what to do next.

Without a plan, riders often go too hard too early, train inconsistently, or lose confidence when things feel harder than expected. This leads to burnout, missed sessions, or giving up altogether.

Structure removes that stress. When you know exactly what to do each week, you stop guessing and start progressing. The mental load disappears.

The Women’s Cycling Kickstart Plan gives you clear weekly guidance, step-by-step ride instructions and realistic progression. You always know what the session is for, how hard it should feel, and when to ease off.

If you want to remove that guesswork, you can start following the plan today.

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What is the Women’s Cycling Kickstart Plan?

This is a free 30-day beginner cycling training plan designed specifically for women. It helps you build fitness gradually, improve confidence on the bike and understand how to train properly without pressure.

You’ll ride two to three times per week, with sessions ranging from 30 to 75 minutes depending on your starting point. There are no gym sessions and no complicated equipment requirements.

You don’t need power meters, heart rate zones or training experience. Every ride clearly explains its purpose, how to ride it, what gear to use, how hard it should feel and how you should feel at the end.

No jargon. No pressure. Just clear guidance.

You can start using the plan immediately and build confidence from your very first ride.

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Who this plan is for

This plan is ideal if you’ve never followed a cycling program before, if you’re training for your first charity ride, or if you feel nervous riding in public. It’s also perfect if you want guidance but don’t want to be pushed too hard too fast.

It works on any type of bike, including road bikes, hybrid bikes, gravel bikes and indoor trainers. You train at your own pace and on your own schedule.

Why this guide exists

Charity rides should feel inclusive and supportive. They shouldn’t feel elite or intimidating.

We built this plan to help beginner riders succeed, reduce dropouts and improve the experience of first-time participants. Everyone who signs up deserves support, not just the already-fit riders.

That’s why we make this plan free for charity organisations to share with their members. It’s also why we’re proud to say the program has already helped more than 500 riders finish their first events.

How the plan works

The plan runs for 30 days and follows a simple structure. Each week includes two to three rides with a clear purpose. The difficulty increases gradually so your body has time to adapt.

The sessions focus on comfortable endurance riding, smooth pedalling and basic pacing skills. Nothing is extreme. You should always finish feeling worked but not exhausted.

Your free 30 days of TrainingPeaks

Your training plan is delivered through TrainingPeaks, one of the world’s most trusted training platforms used by professional athletes and coaches.

To make things simple, we include a free 30-day TrainingPeaks Premium membership. This allows you to view your plan clearly, receive session reminders, track your rides and see your progress over time.

No credit card is required and you can cancel at any time.

You can activate your free access and start today.

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What you’ll gain in 30 days

By the end of the plan, most riders notice they can ride longer with more confidence. Breathing feels easier. Gears make more sense. Hills feel less intimidating.

You understand how to pace yourself instead of just pushing and hoping for the best.

But the biggest change is mental. You start to see yourself as a cyclist. That shift matters more than any number on a screen.

What makes this plan different

Most beginner plans assume you already know how to train. They use confusing terminology and progress too quickly.

This plan is different. Everything is explained. Progression is slow and sensible. The sessions fit real life, not an elite athlete schedule.

There is no judgement and no comparison.

For charity organisations

If you run or support a charity ride, this plan helps your participants train safely, stay consistent and arrive confident. It improves the overall event experience and helps riders enjoy the journey, not just survive it.

The plan is free for your members. There is no cost to your organisation. We simply collect email addresses to deliver the program, provide support and activate the free TrainingPeaks access.

How to get access

To receive the plan, simply register with your email. You’ll receive your training program and instructions to activate your free TrainingPeaks access. From there, you just start riding.

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Final thoughts

Cycling isn’t about speed, statistics or looking like everyone else. It’s about movement, confidence and showing up for yourself.

The Women’s Cycling Kickstart Plan gives you a safe, supportive place to start. It’s already helped more than 500 riders finish their first events, and it can do the same for you.

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