Getting Fitter and Stronger on the Bike

Tips and guidance on how to improve your fitness for starters, more experienced and those wanting to complete events and challenges.

#1. Getting Started

If you're wanting to get out on the bike or just starting, here are some tips that will help you build confidence and fitness.

1. Wear some comfortable clothes that are right for the ride and the weather.  Don't worry about what you look like.  You can wear normal everyday clothes, fitness kit or cycling specific kit.  It's up to you but make sure you can be seen - something bright and reflective will help other road users see you. It's probably safest to wear a helmet but unless it's the law in your country, you don't have to. Look at the guidance and make your own mind up.

2. Any bike will do.  Every single bike out there will give you pleasure to ride. You don't need to go out and buy an expensive carbon bike. 

3. Check out your bike.  If you've not used it for a while, get it checked out by your local bike shop.  Always make sure the brakes work, the wheels are securely on, the gears work, handlebars and saddle are straight and secure, the chain is oiled and reasonable tight.  Finally check the tyre pressure and make sure it's pumped up the minimum at least.

4. Ride somewhere safe and enjoyable.  Find some parks, countryside, bike paths or traffic light roads.  Somewhere you're going to enjoy the ride and the view. 

5. Go alone or with friends.  Some people prefer to cycle alone, especially at first.  Others want to ride with friends. It's up to you. In the longer term, many cyclists value the friendships and community they build with fellow riders.  However, some prefer the solitude. 

6. Learn how to change an inner tube or repair a tubeless puncture OR make sure someone can collect if you get a puncture or mechanical problem. Punctures are bound to happen so be prepared by taking the spares and/or a phone to get get help.

7. Take a snack and a drink to keep you fuelled and hydrated for the ride. Bananas or a cereal bar and water will be fine.

8. Above all, enjoy it! 

#2. Build your Core Strength

Core strength exercises strengthen your abdominal muscles, back muscles and the muscles around the pelvis. Strengthening these muscles will make you more stable on the bike and transfer more power into pedalling. 

Our friends at Trainsharp have produced these short video guides to core strength exercises and how to use a foam roller for self-massage. 

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