Cycling fitness tips

Are cycling fitness tips really necessary?

Hitting the gym to do your strength training will definitely help towards developing that chiseled look for an up and coming beach holiday, but will it make you a better road cyclist? I will give you my take on the controversial subject, as a cycling enthusiast that took up the sport in their late forties to lose weight and avoid aggravating old injuries.

Let’s be clear here: You can get incredibly fit solely by just riding your bike, i.e. without bothering with any other form of exercise. On the other hand, many pro cyclists do bother with strength training, so in my book that would suggest it is something worthwhile considering. cycling fitness tips

It’s all about the three M’s

  • Muscle
  • Mobility
  • Motivation

I would hazard a guess that if you are reading this, it is highly unlikely that you are a professional cyclist and rather that you are an enthusiast that needs to fit your cycling in around other responsibilities and jobs. I would also hazard a guess that you are aware that after the age of 35 we lose an average of 5 percent of our muscle mass every 10 years if we do nothing about it.

What is mobility? Is it the same as flexibility?

Mobility refers to our ability to move freely without putting stress on the body. Our flexibility is dependent on the range of motion of our muscles. The two are not the same but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.

And motivation what’s the story there?

If you are at the beginning of your health and fitness offensive, pretty much anything you do consistently will reap big rewards so enjoy, however, it may be that things have kinda slowed down for you and you feel you are getting less and less return on your investment, beware of the dreaded plateau!

This is something I see a lot and is the result of your amazingly efficient body not being challenged to adapt to variety in your training and exercise programs, you have to keep your body motivated.

‘If you always do what you’ve always done, you’ll always get what you’ve always got’

Quit the gym, you don’t need itCycling fitness tips

Personally, I have really benefited from including mobility and strength work into my training. I am going to prescribe activities that will help to enhance weight loss, promote power on the bike and keep injuries at bay. You will  be able to achieve this with body weight exercises and minimal equipment, workouts that can be done in less than 30 minutes and in the comfort of your own home.


  • Owain

    Reply Reply September 10, 2016

    You are right to say that I am over 35. At the moment I consider myself quite fit. My job does keep me very active. I do not know how long though that I can keep going with my job as it is for younger people.

    Anyway I would like to do something that keeps me fit outside of work, and this looks like a good way. Thanks for a post that will get me on my way.

  • Kaz Justin Marzo

    Reply Reply September 10, 2016

    This is a great introduction to your website. I look forward to your workouts that can be done at home.

  • Maya2016

    Reply Reply September 12, 2016

    Hi,everything that you explained is really different,how can I get more information about this kind of workout without going the gym,Imean more information about mobility and flexibility.I really liked it.Thanks for this great information.

    • fitbodycyclist

      Reply Reply September 12, 2016

      Hi Maya,
      It might be a good idea if I send you a short video of some good stretches that are great for opening the hips, I will send to the email address you have provided.


  • Arthur Siew

    Reply Reply September 12, 2016

    And at the same time, there are 2 types of ROM. Active RoM and Passive RoM 🙂

    • fitbodycyclist

      Reply Reply September 12, 2016

      Indeed yes! I would say then that I am referring to the active ROM as it relates to exercise and movement! 😉

  • marek

    Reply Reply September 14, 2016

    Hi, I do ride on the road but just not often enough and I do not have typical road bike, dont really like them very much. I havent done any mobility and strength training but I do go to the gym so here I have to disagree with you and I think it is of benefit to me to go there.
    Glad to hear you are into these activities that are enhancing weight loss but I do not need to lose weight, instead I would rather gain weight. Good to know you will be providing more about body weight exercises with minimal equipment use. Looking forward for more of this great information. Marek from BaMC and BAT. 🙂

    • fitbodycyclist

      Reply Reply September 15, 2016

      I’m hoping my article does not come across as though I am against going to the gym Marek?
      Anywhere you can go and get your mobility and strength workouts is fine with me, also look out for my nutritional tips, I will be able to help you out with gaining muscle mass too!

  • Helen Vella

    Reply Reply September 14, 2016

    Great advice and tips, although I do not ride a cycle anymore – I walk at least 4 miles every day most days and I am always motivated to do it as it is now part of my routine.

    • fitbodycyclist

      Reply Reply September 15, 2016

      Regular activity of any kind that raises your heart rate is always a good thing, keep up the good work!

  • Shailie

    Reply Reply September 24, 2016

    Nice web! I love cycling too, cause it is really enjoyable, not tiring as running. I also mention on my web that cycling is far lower impact and engages the muscles in the legs without as much force coming down on the knees. So cycling is really a good and safe option to loss weight.

    All the best!


    • fitbodycyclist

      Reply Reply September 24, 2016

      Hi Shailie,
      I think cycling is the way forward for those with a history of injuries, those that are more mature can still compete and it can be very social too!

  • ToveL

    Reply Reply September 28, 2016

    I like how you think about health gym. You tell that we don’t need them and I fully agree with you. I like to be at home and do exercises there.
    I also like body weight exercises but I have to admit that it’s not easy for me to be motivated to do my exercises nowadays. I sit in front of the computer all day long and when the evening comes I feel mentally tired and just want to go for a walk. So I often go for a walk but after the walk, I feel tired and just sit down for the rest of the evening before I go to bed.

    That’s my routine now. So what should I do to get motivated?


    • fitbodycyclist

      Reply Reply September 28, 2016

      My philosophy is to seek out an activity that you love doing. It can be really hard to motivate yourself if you are in front of a computer all day. Working out at home is one solution if you are short on time or prefer to train by yourself, I recently purchased some workout DVD’s and was amazed how good they are compared to the Jane Fonda aerobics classes days.

      My partner is not sporty at all, but she does like highly choreographed classes like Step aerobics and dance classes like Zumba, I often go along with her and it is fantastic how you forget about everything else that is going on in your life as you’re trying to master the routine.

      I also quite like mind body classes like Yoga and Pilates, the DVD set I bought came with 9 different workouts including yoga and Pilates, if you would like to know more, let me know?



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