Here's an easy 4 week beginners ride programme which will have you up and cycling non stop for one hour.

Ride at your own pace as fast as you can. You should be able to cycle and carry out a conversation without becoming breathless.
Keep the pedals turning all the time - no coasting along!

Wear your helmet and high visibility clothing.

Although it’s not a scientific measurement, the talk test is an easy way to estimate cardio intensity. You should be able to carry on a limited conversation while you’re working out (except for during your High Point). If you can’t, you’re working too hard. If you could chat all day, you aren’t working hard enough.

Why cycle - Impartial advise for potential and new cyclists. Learn about bike types and technical jargon.

tips for beginners
This is a beginners training programme from the Sarah Ulmer website. http://www.sarahulmerbrand.com/events/tips/training-for-beginners/

try this one too http://sheldonbrown.com/beginners/index.html

 

FAQ

What sort of bike do I need?
When you are starting out any road worthy bike will do so long as it feels comfortable, ie it is the right size for you. It is very important that the seat height is set for you. A good bike shop will do this at no cost. If you are riding a mountain bike, try to get the tyre replaced with "slicks" (smooth tread tyres). When you have been riding for a few months you can start looking and test riding bikes.

What do I need?
In addition to a bike you also need a helmet (this is a legal requirement). Gloves are also useful. A high vis top, the brighter the better. After you have been cycling a while you may like to get a speed/distance computer for your bike.

Do I have to wear Lyca bike pants?
Your bottom will thank you. You donot wear underwear with bike pants - any seams could cause irritation.