5 ways to improve your cycling fitness

5 ways to improve your cycling fitness

There’s never been a better time to get on your bike. The Tour de France for motivation, sunny weather and longer days. Whether it’s on the road or in the gym, getting a grip on the current cycling craze will give your fitness an uphill boost. One study showed that cyclists have fitness levels similar to those 10 years younger. So why not start now?  Here’s how:

1. Cycle everywhere

Take every opportunity you can for your bike to transport you. Cycle to work, to the shops, to the gym. This will also lower stress levels and help you sleep better. To best improve fitness levels aim for at least 30 minutes 2 to 3 times per week.  According to a BMA study just 20 miles a week can cut your risk of heart disease by 50 percent. Every mile counts!

2. Time yourself

To improve your lung capacity, aim to improve the time you reach your destinations. Try a few minutes faster each week. As your fitness improves you will become naturally faster.

3. Use a stationary bike

If you’re serious about fitness or weight loss, look for spinning classes. Why not use a single session pass if you’ve not tried spinning before? Cycling in a gym is a completely different riding experience and can rapidly improve fitness levels. If you have a stationary bike at home you can even do some extra home sessions with a spin class app.

4. Enter events

Nothing motivates like a race. Check out the UK cycle events, sign up for something and suddenly you’ll feel like going for a bike ride! If there’s a race soon, increase your cycling fitness fast using this video.

5. Do longer rides

Bike rides of 20 to 30 miles or more help to build endurance. Long rides also usually includes hills which add some high intensity intervals.

Summer’s going fast. So get on your bike and step your fitness up a gear.



Matthew C.
24 July 2014

Matthew C.

I did a spinning class last year and omg it was tough going. But great fun.

Sarah L.
23 July 2014

Sarah L.

I admit it always seems a bit of a faff to commute by bike - getting clothes to work, finding a shower etc etc. But in this weather a leisure time ride is tempting.

Mike D.
20 July 2014

Mike D.

The weather is so amazing it's been easy for me to cycle more. In the winter I tried spin classes and omg they are tough!

Frank H.
17 July 2014

Frank H.

I can't get on with stationary bikes at all, I have to be going somewhere so I try to ride my bike as much as possible, I'd ride it to work if the commute wasn't so far. I'll try to make sure I do that 20 miles a week now.

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