Getting fit through cycling

Whether you’re a beginner looking for an easily accessible way to get active or an experienced cyclist aiming to enhance your fitness levels, cycling provides the perfect blend of cardiovascular endurance, muscle strengthening and mental clarity.

Health benefits of cycling

Cycling is a low-impact exercise that can be adapted to suit all fitness levels no matter what your experience on a bike. Here are some key health benefits of cycling.

Cardiovascular health

Regular cycling can help reduce the risk of heart disease and stroke by improving improving your body’s circulation and lowering blood pressure. Studies suggest that cycling for just 30 minutes a day can lower the risk of heart disease by up to 50%.

Weight management

Cycling is also an efficient way for you to burn calories, with the average person burning between 400-1,000 calories per hour depending on the intensity of the ride and the individual’s body weight. Cycling will also help boost your metabolism, which aids in long-term weight management.

Muscle toning and strength

Unlike running, which primarily works the legs, cycling engages multiple muscle groups, including the core, glutes and arms, especially when cycling uphill or using resistance settings on a stationary bike.

Joint-friendly exercise

The benefit of cycling for people who have joint pain is that it is a non-weight-bearing activity. This means it puts less stress on the joints compared to high-impact sports like running. This makes it an ideal exercise for people recovering from injuries or those with arthritis.

Mental wellbeing

As well as physical health, regular cycling has been shown to improve mental health. Going out for rides whether for leisure or with a purpose such as commuting releases endorphins, which are natural mood lifters.

It’s been shown that cycling reduces stress, anxiety and symptoms of depression. The rhythmic motion, combined with fresh air and nature, enhances mindfulness and mental clarity.

Tips for getting started

Choose the right bike

A comfortable and well-fitted bike makes a real difference when riding. There are many different options available, including road bikes for speed, mountain bikes for rough terrain or hybrid bikes for versatility. Take a look at our advice on selecting the right bike for you.

Start slow and build up gradually

Begin with short, manageable rides – these can be around 20-30 minutes – and then gradually increase the distance and the intensity of your rides as your fitness improves.

Incorporate interval training

Mixing steady-paced cycling with bursts of high-intensity effort can massively help your cardiovascular fitness and calorie burn.

Ensure proper nutrition and hydration

Make sure to drink water before, during and after rides to help maintain your level of hydration. It’s also important to eat a balanced diet rich in carbohydrates, protein and healthy fats to help support sustained energy levels while you’re out on a ride.

How often to go out

How often you need to head out cycling comes down to your own goals, experience level and overall lifestyle. The best training plan is one that fits your lifestyle, goals and recovery needs.

Quality cycling sessions matter just as much as quantity, so make sure to listen to your body, adjust the amount and time you spend cycling as needed and most importantly make sure you enjoy the ride.

General fitness

If your goal is to stay active and maintain a good healthy lifestyle, aim for three rides per week, adding up to a total of around 3-6 hours. This amount of cycling is enough to see noticeable improvements, especially if you’re new to cycling. Over time, this routine will help you maintain a solid fitness base.

Performance and racing

If you’re looking to improve your endurance, increase your power or start competing, you’ll need to ramp up your training. You should aim for 3-5 sessions per week, totalling 6-10 hours on the bike. This level of cycling commitment will help you push past plateaux and increase your speed and stamina.

High-level ambitions

For those training for long-distance events, high-performance racing or elite-level fitness, you’ll need a much more structured plan with 4-6 sessions per week, adding up to 10-15+ hours. At this stage, strategic training, recovery and nutrition become even more crucial to help you maintain this level of cycling.

Cycling for long-term wellbeing

One of the best aspects of cycling is that it can be easily integrated into daily life in all sorts of ways. Commuting to work by bike not only reduces your carbon footprint but it also ensures consistent physical activity. Going for group rides helps to build social connections, while scenic rides provide an opportunity for relaxation and mental rejuvenation.

A long-term study from the British Medical Journal found that regular cycling commuters had a 41% lower risk of dying from all causes compared to non-cyclists. The study reinforces that cycling is not just a fitness routine but a lifestyle change that promotes and improves overall health.

Cycling is more than just a mode of transport or a weekend hobby, it’s an all round approach to fitness and wellbeing. By making cycling a part of your regular routine, you can enjoy a healthier heart, stronger muscles, improved mental health and a better quality of life.

So, whether it’s a leisurely ride through the park, a high-intensity workout or just commuting to work, hop on your bike and start pedalling towards a fitter, happier you!