Iam 20 years old, male. Cycling every day only for 20 minutes on MTB bike on little bit hilly terain.I have no specific diet and calories intake plan yet.

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    Mainly you need to do 3-6 hours several times a week. Commented Aug 12, 2020 at 18:39
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    This feels like a restatement of your previous question bicycles.stackexchange.com/questions/71113/…
    – Criggie
    Commented Aug 13, 2020 at 2:22
  • This is a question that could easily have been answered by using Google. Search for 'professional cyclist training regimen' Commented Aug 13, 2020 at 15:46

1 Answer 1


To have legs like professional cyclists you need to train like one. With only 20 minutes a day you are not going to make it. You need to find time, many hours per day, most days a week. If you want to get there in the shortest possible time, without injuries, you need to find yourself a coach. If your local sport clubs have an amateur cycling section, that's the way to go. Don't worry, your coach will tell you what to eat then.

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    I agree with what you say, expect it would be 4-6hrs a day for 6 days a week.
    – abdnChap
    Commented Aug 13, 2020 at 9:22
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    @abdnChap better now?
    – Mołot
    Commented Aug 13, 2020 at 9:24
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    +1. Love it, good job.
    – abdnChap
    Commented Aug 13, 2020 at 9:30
  • To build muscles you don’t need many hours per day. I think most professional cyclists don’t train for many hours per day either (except in the base training phase where you do a lot of long, low intensity rides).
    – Michael
    Commented Aug 13, 2020 at 11:05
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    @Michael I admit I only know what I observe and read, but it appears to me they do. Also from another question we know OP only recently started to think about getting to the international levels of skill and fitness, so "base training phase" is indeed what he will do now. He starts from 20 minutes / day, after all.
    – Mołot
    Commented Aug 13, 2020 at 12:49

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