Fitness Tips: Cycling Routine

Fitness Tips

START A CYCLING ROUTINE

By Dylan Roche

You’ve got a bike—now what?

Getting into cycling is probably a lot easier than you think. And that’s good news for people who have been out of the habit of physical activity for a while, because cycling provides all the benefits of aerobic exercise while still being familiar, relatively low risk, and lots of fun. If you learned how to ride a bike as a kid, there aren’t any new skills you need to develop. You just need to brush up on your cycling safety rules, invest in the right gear, and develop a plan.

What makes cycling a great workout is that it’s something you can do solo (no need to sign up for a class or wait for a facility to open) but it’s also something that can be made social if you need the accountability.

When you’re cycling, you’re able to control the intensity of your workout by going at your own preferred pace. An advanced cyclist can push themselves to a vigorous speed to get their heart racing, but even a moderate pace constitutes aerobic activity and offers the health benefits you’re looking to get from exercise, such as increased energy, reduced risk of disease, better weight maintenance, and improved stress levels.

PRE-CYCLING

CHECKLIST

If you’re getting serious about cycling, there are several tips you should keep in mind to ensure your ride is the safest and most rewarding it can be:

For starters, keep your tires pumped up. This will make it easier to ride and reduces the risk that a tire can deflate midway through a workout. Carry a puncture repair kit with you in case you hit a nail or a piece of glass somewhere along your route.

Always wear not only a helmet but also proper eyewear. It’s also smart to bring fuel and hydration with you if you are going on a long ride. If you will be out for 90 minutes or more, you’ll want light snacks to keep your energy levels up.

Take your bike to a repair shop at least once every six months to make sure everything is working properly. You may need to replace your brake pads, tires, or chain, and it’s easier to be proactive about replacing these instead of waiting until you’re in trouble. Unlike other methods of aerobic exercise, such as running, cycling is much lower impact, so it’s easier on your joints. This makes it ideal for people who have arthritis, back pain, or similar conditions. Some health experts even say low-impact activities can improve joint health. Cycling works all the major muscle groups in your lower body, strengthening your glutes, hamstrings, quads, and calves. Cycling also requires balance, and it will engage your core while you’re riding. However, cycling doesn’t work your upper-body muscles to the extent that it works your lower, so it’s best to cross-train with resistance exercise to maintain or build strength.

Finally, cycling is an activity that is easy to keep fresh and exciting. You can always explore different roads and trails, so you’re more likely to stick with this routine instead of abandoning it because of boredom. And because riding your bike doubles as a transportation method, whether it’s as a way of getting to work or just doing errands around town, there are more opportunities to get your exercise in beyond your designated workout time.

SET A SCHEDULE

If you’re not an avid cyclist but you want to get into distance cycling, don’t be afraid to start small. A few short rides a week can help you build aerobic endurance very quickly. Here’s an eight-week sample plan to help you go from a newbie to someone who is going for hour-long rides three times a week:

Week 1–2: 15-minute cycle twice a week, 30-minute cycle on the weekend Week 3: Cycle 30 minutes once a week, cycle 1 hour on the weekend

Week 4–5: Cycle 30 minutes twice a week, cycle 1 hour on the weekend

Week 6: Cycle 45 minutes once a week, cycle 1 hour on the weekend

Week 7: Cycle 45 minutes twice a week, cycle 1 hour on the weekend

Week 8: Cycle 1 hour three times a week

If you want to cycle more frequently, go for it! Aim to increase your time or mileage by 10 percent each week, allowing yourself 1–2 rest days throughout the week. Remember, if you need accountability or just want to make your workout more social, seek out a weekly group ride with a cycling club in your area.