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How can you get in shape before taking up cycling

How Can You Get in Shape Before Taking up Cycling?

Wondering how you can get in shape before taking up cycling? While jumping on a bike and riding short distances does not require special training, if you’re thinking of taking the hobby up seriously you might want to increase your fitness level first. Whether you’re a beginner or returning to cycling after a hiatus, incorporating a well-rounded fitness routine can enhance your strength, endurance, and overall well-being. Here are some effective ways to get in shape before beginning to ride a bike:

Cardio Training

Engage in low impact cardio exercises like jogging, brisk walking, or using an elliptical machine. These activities elevate your heart rate, improve lung capacity, and lay the foundation for increased stamina during cycling.

Strength Training

Strengthening key muscle groups is crucial for cycling. Focus on your legs, especially quads, hamstrings, and calves. Compound exercises like squats, lunges, and leg presses can build strength and endurance. Include core exercises to stabilize your body while riding. In particular this type of training will greatly help you with conquering hills.

Flexibility and Mobility Exercises

Cycling involves repetitive motion, so it’s essential to enhance flexibility and mobility. Incorporate stretches for your legs, lower back, and hip flexors to prevent stiffness and reduce the risk of injuries.

Interval Training

Intervals involve alternating between high-intensity and low-intensity exercise. This method is excellent for building cardio fitness and increasing your body’s ability to recover. Consider incorporating interval training into your routine, mimicking the intensity changes experienced during cycling.

Endurance Building

Gradually increase the duration and intensity of your workouts to build endurance. This can be achieved through longer cardio sessions or incorporating activities like hiking or swimming. Improved endurance is crucial for sustained periods of cycling.


Engage in a variety of activities to target different muscle groups and prevent monotony. Swimming, yoga, and even weightlifting can complement your cycling preparation by offering a diverse range of physical benefits.


This one is huge, we’ll even dedicate a future article to the concept of “bonking” (depleting all your energy during a ride, a terrible feeling). Fuel your body with a balanced diet rich in carbohydrates, protein, and healthy fats. Proper nutrition supports your training efforts and ensures you have the energy required for cycling. Stay hydrated to optimize your performance and recovery.

Gradual Progression

Avoid pushing yourself too hard initially. Gradually increase the intensity and duration of your workouts to allow your body to adapt and minimize the risk of overtraining or injuries.

Rest and Recovery

Adequate rest is as important as training. Ensure you get enough sleep to support muscle recovery and overall well-being. Rest days between intense workouts allow your body to repair and strengthen.

Consult a Professional

If you’re unsure about creating a fitness plan or have pre-existing health conditions, consult with a fitness professional or healthcare provider. They can provide personalized advice and ensure your training program aligns with your specific needs and goals.


By incorporating these strategies into your fitness routine, you’ll be better prepared to enjoy the many benefits of cycling while minimizing the risk of injuries and maximizing your overall well-being.