8 Cycling Tips to Get the Most Out of Your Workout

Everyone is different and age, cycling experience, work and family stresses, general health and how far out you are from your goal race can all make a difference. Cycling Important Indoor Cycling Terms You Should Know Understand all the important terminology for your next indoor cycling class. Cycling 6 Ways to Alleviate Indoor Cycling Seat Pain Cycling experts share their tried-and-true tips for relieving indoor cycling seat pain. After some time you will realise that cycling improves your stamina and your overall fitness levels.

  • And you are usually able to maintain a more upright posture when you ride this bike style.
  • Your local bike shop can help you measure your sitbone width to find the best saddle option for you.
  • My big riding goal for the year was a sub 10 ride at Peaks Challenge Falls Creek, but I felt like I was on the back foot with my training all throughout spring and summer.
  • Riding to work is a great way to keep fit and in some cases it can save time and money.
  • In other words, it should consist of really, really intense riding.
  • No. 2 By sliding rearward or forward on the saddle, you can emphasize different muscle groups.

British Cycling recommends aiming to stay there for five minutes for every hour ridden. It can be tempting, especially when you’re a new rider, to put extra weight on your handlebars to give your legs a break. But, it’s much better to keep your hips back over the pedals while maintaining a loose grip on the bars. In this position, your weight will be supported by your core and lower body to avoid putting unnecessary weight on your wrists and shoulders, which can lead to injury. For more direction on how to achieve proper form on the bike, check out the beginner indoor cycling classes in the Aaptiv app. The days of spending hours alone on the rollers are, thankfully, a thing of the past.

How to adjust your bike!

You want to avoid starve-binge patterns, as these tempt you to indulge in all the wrong things. Plan your snack times so you’re never without food or drink for longer than four hours. Nuts, fruit, yoghurt and dried meat are all good bets.

How long should you cycle for a good workout?

So, since cycling is typically a mixed-intensity activity, 3-5 hours a week is a good starting point for recreational cyclists looking to achieve the basic cardiovascular and metabolic benefits of aerobic exercise.

Active recovery consists of doing some form of exercise, such as a very easy spin on the bike to get the blood moving. Before hopping on, Chase says to stand beside your bike. Raise the closest leg up so that your knee is bent at 90 degrees and your thigh is parallel with the floor. Wherever your hip joint is at that point is where your seat should be.

Opt for high-intensity interval training (HIIT)

Similarly, your easy efforts need to be deliberately easy in order to allow for active recovery. Beginner cyclists who were not riding regularly before starting to train should continue building volume by increasing weekly riding time by 10% each week, over the course of 3-6 rides. Take a rest day – no training – at least one day out of seven. Many athletes quickly reach the weekly maximum number of hours they can devote to training, some within the first month. This is particularly true for athletes who were riding regularly before transitioning to goal-oriented training. Have a bit of a plan before the weather turns bad, and then get yourself setup for it.


How can I improve my cycling fitness?

  1. Ride in Bigger Gears.
  2. Ride Uphill to Develop Muscular Endurance.
  3. Ride Into Headwinds.
  4. Use Block Training to Increase Cycling Power.
  5. Spend 75% of Your Training in Zone 2.