When people start an exercise program or a new routine, they often push their bodies too far. The more you exercise, the higher your risk of overuse and traumatic injuries. Moderation is the key to safe exercise. Do not try to do too much too soon. Safe exercise programs should always start slowly and gradually build up speed, force, and intensity.
Most training experts recommend starting a training program several months in advance of a bike race. Try and get on your bike three to five times a week and be sure to include one longer ride each week, preferably one to three hours.