I don’t think I’ll be the only one here to admit this, but I did not do enough cycling enough this winter. Dare I say it? This isn’t the first time it’s happened, either. A combination of a minor back issue and lack of motivation saw me move away from the bike in pursuit of other activities. The good news is that my general health and fitness are at a respectable level, but now the sun has started to emerge, I’m keen to get back into the saddle! Here are six things I have learnt over the years to come out of hibernation and get back up to speed quickly and safely
Just ride your bike!
A common mistake when returning to cycling is doing too much, too soon. The key to a successful return is consistency and actually just getting onto your bike. That’s half the battle won. There is no need to start smashing out big mileage straight away and it doesn’t matter what bike you’re riding. Aim for short, frequent rides to ease back into the habit of riding. You don’t need power meters or gps for this. Just time in the saddle, turning your legs. If you can plan at least three rides a week (commuting included!), you’re onto a winner. Start with manageable distances and gradually increase as your endurance improves. Listen to your body.
Up the intensity
You don’t need to spend hours in the saddle to regain fitness quickly. High intensity interval training (HIIT) is one of the fastest ways to boost cardiovascular endurance and strength. Once you feel like you are a cyclist again (this can take a week or two) Include some short bursts of effort, like 30 seconds of hard pedalling followed by 90 seconds of recovery. Hill repeats are another great way to build power and stamina without needing long rides but be warned, they can take their toll. I find it easier to smash it over some short climbs or Strava segments.
Prioritise recovery and nutrition
Rebuilding fitness isn’t just about time in the saddle. It’s also about recovery. Eating the right balance of protein and carbohydrates helps your muscles repair and grow stronger. Hydration is equally important, especially if you’re riding in warmer weather. Cutting back on the booze and getting to bed earlier are easy wins when it comes to preventing burnout and ensuring your fitness gains stick.
Join a mate or find a challenge
Staying motivated is easier when you have some accountability or a goal. Joining a local cycling group or simply organising to go out and meet a friend can push you to ride consistently and rebuild fitness faster. At this time of year, it’s easily viable to get 1hr30 riding done if you finish work at 1700 sharp, just don’t forget to charge your lights before you leave! If you prefer solo rides, setting a personal challenge, such as hitting a weekly mileage or time goal or beating a Strava segment, can add motivation and purpose to your rides.
Don’t skip stretching
Tight muscles can lead to discomfort and even injury, especially when returning to cycling after that unplanned winter hiatus. A few minutes of dynamic stretching before a ride, such as leg swings, lunges, or hip openers, helps prepare your muscles for movement. After riding, focus on static stretches for the hamstrings, quads, lower back and hips to improve flexibility and prevent stiffness.
Strength training for cyclists
A strong core and powerful legs make a huge difference in cycling performance. Off-the-bike exercises like planks and dead bugs improve stability, while squats and lunges help rebuild leg strength. Just two short strength-training sessions a week can significantly improve your power and endurance on the bike.
