Home > Fitness > Get Active Updated 12 March 2013 Find a cycling programme Whether the Cape Argus inspired you to hop on your bike or you're already a bit of a cyclist looking to amp up your training, check out these programmes to help you. 0 iStock Related Choosing the right bike Cycle races: Your last-minute strategy Cycle safely take a Flexibility test » Receive Health tips » Ask Fitness Expert » Join Health24 on Facebook » 10 minute bikini-ready workout Why you need strength to run Whether the Cape Argus inspired you to hop on your bike or you're already a bit of a cyclist looking to amp up your training, check out these programmes to help you.For the beginner, take a look at this basic cycling programme designed to help you get up to cycling 20km in 10 weeks or this one, also for beginners, to get you to 28km in 11 weeks. If you want to incorporate a little bit of running with your cycling, check out this programme designed to get you to run 5km and cycle 10km in 10 weeks.For the intermediate cyclist, this programme is designed to get you cycling 40km in 11 weeks and if you're already at this level, check out this programme to get you cycling 72km in 11 weeks.Once you've mastered these, try your hand at the monster 118km in 11 weeks programme. This shold be your end goal if you hope to take part in the major cycle races such as the Cape Argus or 94.7 Pick n Pay cycle race. However, before you hit the road be sure to check out this article on how to make sure your bike ride is as safe as possible. Amy Froneman More in Fitness Mitchum Great Moments Competition 2016 More: FitnessGet Active advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors Keep an eye on your vision Which skin products are better, ‘medical grade’ or ‘over-the-counter’? Win 1 of 6 R5000 cash prizes Win a R2 000 Skin Renewal voucher Live healthier Exercise benefits for seniors » Working out in the concrete jungle Even a little exercise may help prevent dementia Here’s an unexpected way to boost your memory: running Seniors who exercise recover more quickly from injury or illness When sedentary older adults got into an exercise routine, it curbed their risk of suffering a disabling injury or illness and helped them recover if anything did happen to them. No relief for MS » Drug shows promise against MS in mouse study Vitamin D may slow multiple sclerosis Obesity in girls tied to higher MS risk Exercise may not lower women's risk of MS A Harvard study showed no evidence to support the idea that exercise lowers the risk of multiple sclerosis.