I finally got on my road bike again after a couple years off. This one change has really increased my energy level in just one week. I was feeling like I wasn’t getting enough exercise. Living in a remote mountain area makes it difficult to get in the steps. It’s hard to do much more than get out on our skis a couple times a week. So the decision was made to get a way to do that with the bike trainer. Many of you also probably have little space for exercise equipment or live far away from the nearest gym. The bike trainer connects to your own bike. It uses a resistance bar to create friction. This makes it feel like real cycling. It doesn’t take up much more space than your own bike. So if you have room for it, you can do this!

My road bike journey started ten years ago when I met my husband. He was a keen cyclist and insisted I get into it too. At first I was skeptical. I had always been a runner. This was a totally different activity. I was easily hooked! I think my first reaction was “I can go so fast!” 🙂 Quickly we began to do amateur racing in the Colorado Mountains. It was just so fun! We rode a few days a week along the South Platte River trail out to Chatsworth Reservoir. Even though we lived at a much lower elevation, we used a bike trainer. I found it to be easier to just stay inside during winter months.

Getting back on my road bike after a couple of years off did feel a bit intimidating. However, it’s been rewarding. Cycling helps me and can also help you improve your fitness. Cycling is also a great way to reduce stress. It offers a wide range of physical and mental benefits. And the best part? It was easier than I thought it would be.

In this post, I’ll share how you can smoothly get back into cycling or start cycling. I will also provide tips for indoor training during the winter months. Learn why cycling can be the perfect exercise for both your body and mind. Plus, I’ll share some of the best free cycling training videos on YouTube. These videos can help keep you motivated, even when you’re stuck indoors.

1. Getting Back on the Bike

If you’ve been off your bike for a while, don’t worry! The first ride can be a little rough, but that’s all part of the process. Here are a few tips to get you back into the saddle without feeling overwhelmed:

• Start Slow: Don’t push yourself too hard at first. Start with short, easy rides and gradually build up your distance and intensity. This will help you avoid injury and ease your body back into the rhythm of cycling. Also for women it takes time to get a comfortable ride. You will be sore a couple days just sitting on a bike and peddling, this is totally normal!
• Check Your Gear: After a long break, it’s a good idea to check your bike for maintenance. Make sure the tires are inflated, the brakes work, and everything is in good condition. We had to repair inner tubes and also the gears needed oiling.
• Set Goals: Set a distance goal or a time goal. Aim to get back out on the bike a few times a week. Setting small, realistic goals can help keep you on track. They also keep you motivated. The first day back on I only cycled for fifteen minutes. The second day I cycled for twenty, and so on. I am only up to thirty-five minutes the first week.

2. Winter Indoor Training: Don’t Let the Cold Stop You

You might not be able to ride your road bike outside. This is especially true if you live in an area with cold winters. That’s where indoor cycling training comes in handy! With a few basic pieces of equipment, you can stay in shape all winter long. You will be ready for those long rides as soon as the weather warms up.

Indoor Trainer or Rollers: If you’ve got a smart trainer, great! If not, even a basic indoor trainer will do the job. Rollers are also a good option if you want a more “real” cycling feel, as they mimic outdoor riding. Our indoor trainer was around $150. US dollars.

Free Training Videos on YouTube: There’s no shortage of great, free cycling training videos on YouTube. You can find everything from HIIT cycling workouts to endurance rides. Some of my favorite channels include:

• The Sufferfest (also known as CTXC): Known for challenging but fun workouts. https://youtu.be/9R9blrZQLcE?si=TWH-XbudTjgLMQba
• Global Cycling Network (GCN): They offer a variety of training videos for all levels. These include structured workouts, technique tips, and more. https://youtu.be/wBurKQX7h4Q?si=u0jzRZez8jgu56g1
• Coach video series: Many trainers post free training plans. They also offer full-length cycling classes. These are perfect for beginners or those getting back into cycling. There are plenty of videos but I don’t have a link to a certain one here.
• Indoor Cycling Videos: Offer beautiful indoor cycling workouts riding through the Alps and many other beautiful places in the World. This is great for just cycling at whatever speed you want and great for beginners. No Pressure! Just gorgeous scenery! https://youtu.be/sOpm6E1lnpc?si=KAqEICkZuJqjovWX

Take advantage of these resources and find what works best for you. Indoor training can be just as effective as outdoor riding. The added bonus is that you can do it no matter the weather!

3. Health Benefits of Cycling

Cycling is an incredible way to improve your physical health. Here are just a few reasons why it’s worth making it a regular habit:

• Cardiovascular Health: Cycling is an excellent way to get your heart pumping and improve cardiovascular health. Regular cycling helps reduce the risk of heart disease, high blood pressure, and strokes. It’s a good idea to use a Fitbit or other heart rate monitor. This way you can monitor your progress and know just how hard you are working.
• Weight Management: Cycling helps burn calories and increases metabolism, which is great for weight management. It’s low-impact, so it’s easier on your joints compared to high-impact sports. As an older person I find it easier to do than running like I used to.
• Muscle Toning: Cycling works out several muscle groups, particularly in the legs, glutes, and core. Over time, it helps tone and strengthen muscles, leading to better overall fitness.

4. Mental Health Benefits of Cycling

In addition to its physical benefits, cycling is also fantastic for your mental well-being. Here’s how:

• Stress Relief: Cycling allows you to clear your mind and focus on the ride. It’s a great way to de-stress and take a break from daily worries. Even twenty minutes a day helps dramatically change your outlook on everything.
• Mental Clarity: A long ride or an intense training session can leave you feeling mentally refreshed. The rhythm of pedaling and the endorphins released during exercise help clear mental fog and improve focus.
• Mood Boost: Exercise, in general, releases endorphins, which are known as “feel-good” hormones. Whether it’s a quick ride or an intense indoor session, you’ll likely feel better afterward. I know that I always feel better after I do some cycling.

5. The Power of Regular Exercise: Why Consistency is Key

Cycling, like any form of exercise, is most effective when done regularly. The key to seeing long-term benefits—physically and mentally—is consistency. Whether you’re riding indoors or outdoors, setting a regular schedule will help you build endurance, strength, and stay motivated.

Try to aim for at least 3-4 rides a week, even if you’re just doing shorter indoor sessions. The more you stick with it, the more you’ll feel the benefits of cycling. And remember: progress is progress, no matter how small. Give yourself a break and be nice to yourself!

Conclusion: Don’t Wait—Get on Your Bike Today!

If you’ve been thinking about getting back into cycling like I have, there’s no better time than now. Join me and try out indoor training! Cycling boosts your fitness. It improves your mental health. It is also a fun, low-impact activity. Even compete with a friend or partner!

If I can get back on my bike after a couple of years off, you can too! Don’t be afraid to start small and build from there. Trust me—once you get into a rhythm, you’ll wonder why you didn’t start sooner. 🙂 I know I sure do! Do you have any indoor exercise stories or tips? Please let me know what you think in the comments!

Thank you for reading my blog!

Tschüss!

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