Cycling Training Plan and Schedule for Women over 50

For women over age 50, the benefits of cycling are many. This aerobic exercise can help you lose weight, maintain general health, and increase cardiovascular endurance. Cycling is especially appropriate for older women, because it is a non-weight-bearing activity, which places less stress on the joints. Like any form of aerobic exercise, cycling can also help reduce mental stress. You can bike inside or outside, according to preference. Both options will deliver similar results.

  1. Slow and Steady

    • As with any new exercise program, check with your doctor before you begin. Make sure you are healthy enough for aerobic activity, and that you do not have any injuries or medical conditions that could make cycling painful or dangerous. The U.S. Department of Health and Human Services recommends that adults get at least two and a half hours of moderate aerobic exercise per week. If you do not exercise that much already, start slowly. You may need to bike in short bursts of 10 to 15 minutes with breaks in between, especially if you are unfamiliar with cycling. Try to do this about three to 10 times per week.

    Building Blocks

    • The best way to gauge your training intensity is to monitor your heart rate. After you feel comfortable cycling, aim to bike for 30 minutes at 50 to 75 percent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. Cycle for 30 minutes two to five times per week. If after one week you can easily maintain an intensity of 50 to 75 percent of your maximum heart rate for the duration, you can move on to more advanced training. If not, stay at this level until you are easily cycling for 30 minutes at least three times per week.

    Turn Up the Volume

    • A study published in the "Journal of Applied Physiology" showed that high-intensity interval training, or sprint interval training, doubled participants' endurance capacity. To try an interval workout, start with an easy five-minute warm-up, staying below 75 percent of your maximum heart rate. After your warm-up, increase intensity to between 76 and 85 percent of your maximum heart rate for one minute. Then, reduce your intensity back to your easy speed for a three-minute rest period. Repeat this sequence two to six times, and then do a five-minute easy cool-down. During each rest period, your heart rate should fall below 75 percent of your maximum. If it does not, stop the intervals and decrease your intensity. Remember, this is a technique for riders who have already built up endurance. Interval training is highly effective, but may not be appropriate for everyone. Try to do this type of interval workout two to four times per week for one week.

    Balancing Act

    • After one week of high-intensity interval training, return to less-intense workouts. Go back to cycling for 30 minutes at a moderate intensity two to five times per week. It is very important to allow your body the time to rest and recover after putting it through high-intensity workouts. This will allow you to become more fit and healthy in the long run. After one week of moderate exercise, rotate back to high-intensity intervals, and continue alternating weeks.