The Minimalist Guide to Cycling Fitness

Cycling lets you get exercise without even thinking about it, so why should your fitness regimen be a complicated, burdensome thing that leaves you considering skipping out? Unlike heading to the gym to spend a few sessions pulling on a machine while someone next to you grunts in rhythm to “Eye of the Tiger,” cycling lets you control everything from your pace and momentum to the route and time you want to spend. Here’s a few tips to help you get started whether you’re looking to simplify your cycling time or just starting out with your first road bike.

Keep It Simple

So, you went into an actual bike shop to get yours. Or maybe you picked it up at the local big-box retailer. Either way, someone or some ad tried to sell you everything from a Bluetooth-enabled sound system to a cosmetic exhaust port and an Olympics-sponsored tote bag to carry everything. Keep it simple — bike, helmet, pump: These are the things you need to ride safely and confidently. Everything else can come later, if it comes at all.

With the number of bicycle accidents on the rise, minimize distractions as much as you can. If you ride on roadways instead of bike paths, you need to hear oncoming traffic. If you’re planning to head out on bike paths, you need to know when someone is trying to get your attention, either for passing or to alert you to the oncoming vicious chihuahua up ahead. Keep your gear simple to keep your focus on the path ahead. There’s a certain zen to enjoying the fresh air, nature sounds and sunlight on your journey. Enjoy it, and leave the headphones at home.

Warm Up

It’s easy to skip the warm ups when you’re in a minimalist mood, but it’s also a bad idea. Take the time to stretch your legs, especially your calves and thigh muscles. Even a short ride gives these muscles a great workout, and a brief warm up will reduce your recovery time and decrease the chance of annoying cramps creeping up on longer rides. Loose muscles also respond better to unexpected changes, should the unforeseen pothole or chihuahua jump out in front of you. A simple set of stretches and lunges before hopping on the bike may look a bit funny at first, but it pays off down the road.

Eat Healthy

TV ads would have riders kick off with coffee, chug an energy drink midway through to avoid the crash and then replenish electrolytes with sugar water after the ride. Before you know it, you’ve downed more calories on your adventure than you burned. If you’ll be out for a while, pack along a bottle full of water to stay hydrated. Otherwise, save the caloric intake for before or after your ride. Your body will thank you as it uses the energy to recover and build the muscles you’ve started with your trek.

Focus on food for the brain and muscles before and after your ride. Everyone functions differently, so experiment with combinations such as a light snack featuring carbohydrates for quick energy before you set out and a protein-rich meal for muscle-building upon your return. Green, leafy vegetables are always a great idea, and other vibrant fruits and veggies deliver great nutrition. Don’t overburden your body with a heavy meal that can take energy away from you for digestion before you set out; a quick snack can give you the boost you need to stave off hunger.

Hit the Gym

Minimalist riding is a great form of exercise, but there are times it just isn’t a good idea to be outside on a bike. Pouring rain, icy roads and piles of snow can make your route a bit too treacherous to be worthwhile in anything outside of an emergency. Head to the gym and check out the recumbent bikes and other cycling equipment. No need to get fancy, but why not enjoy a temperature-controlled environment when the weather outside is completely out of control? If you decide to up your game even further, the gym can give you the opportunity to get some squats and other muscle-building exercises in to further up your cycling game.

Add Tracking

Cycling offers one of the best ways to promote fitness at any age, and if you decide to make a real go of it, consider adding tracking before you get fancy with accessories. Document how far you go, how fast, and how you feel after each session. Then you can begin adding different things to adjust your look, your ride and your performance. Track each of those too.

There are thousands of ways to get more out of your gear, make more of your trip and build yourself up to the level of a competitive cyclist. Just remember to take it easy and enjoy the minimalist approach from time to time. It staves off burnout and helps bring you back to what’s most important: time spent enjoying the ride instead of worrying about the real or figurative destination.