Cycling is an incredible way to push your limits, stay fit, and experience the world from a fresh perspective. Whether you’re gearing up for an indoor cycling class, tackling a 100km ride, or simply looking to level up your performance, the key is mental and physical preparation.
We spoke to Lyndsey Gallagher, instructor at CycleBar Subiaco and here’s what she had to say.
How to Mentally and Physically Prepare for Cycling
If you’re considering trying an indoor cycling class but feel hesitant, stop over-analyzing and just book it. Walking into a spin class for the first time can feel daunting, but here’s the truth: no one else is paying attention to you.
Everyone is too busy battling their own resistance dial to worry about what you’re doing. The beauty of indoor cycling is that it caters to all fitness levels. Ride at your own pace, get familiar with movements, and let the momentum carry you forward.
Physically, cycling is low-impact but high-reward, making it a solid choice whether you’re looking to build endurance or ease back into training after an injury. If you have any physical limitations, give your instructor a heads-up so they can help adjust the setup to suit you. Your knees will thank you later.
How Long Does It Take to Prepare for a Cycling Marathon?
Unlike a casual spin class, you can’t just show up and “wing it” when tackling a 100 km ride. Endurance cycling demands preparation, consistency, and a solid training plan. If you’re new to long-distance riding, start small–build up from 30 km rides, gradually increasing the distance while focusing on stamina and recovery.
Training for a long-distance ride isn’t just about increasing mileage–it’s about preparing for all the variables that come with outdoor cycling. Weather, road conditions, and even nutrition play a huge role.
If you’re training indoors, you’ll build cardiovascular endurance, but outdoor riding brings different challenges. Gradually increasing outdoor mileage while maintaining indoor sessions is a smart approach.
How Indoor Cycling Can Boost Outdoor Performance
If you’re already an outdoor cyclist, don’t underestimate what indoor training can do for you. Spin classes are essentially HIIT workouts on a bike–short bursts of intense effort, quick recoveries, and a controlled environment that eliminates distractions like potholes and rogue pedestrians.
The result? Improved cardiovascular endurance, stronger leg muscles, and the kind of mental toughness that keeps you pushing when your legs are screaming to stop.
Staying Fit and Healthy for Cycling Goals
Successful cyclists don’t just train hard–they train smart. I swear by a few simple habits:
- Strength Training: 2-3 sessions per week focusing on lower body strength to build power.
- Balanced Nutrition: Fuel your body with whole foods, but don’t overcomplicate it–consistency over perfection.
- Hydration: Your performance suffers before you even feel thirsty. Stay ahead of it!
- Quality Sleep: Recovery starts with getting enough sleep to let your body repair and grow stronger.
Best Workouts to Improve Cycling Performance
To level up your cycling game, a mix of resistance training and cardio is key. Lower-body strength movement like:
- Squats
- Lunges
- Deadlifts
These aren’t just gym fluff–they translate directly to more power in the saddle. Cross-training with swimming or running can also boost endurance, keeping your body adaptable and resilient.
The Recovery Strategies You’re Probably Ignoring
The biggest mistakes cyclists make? Skipping recovery. If you’re hammering away on the bike without giving your muscles time to repair, you’re leaving gains on the table. Here’s how to recover smarter:
- Stretching: Do it after every ride. It improves circulation and keeps stiffness at bay.
- Foam Rolling: Helps release tight muscles and prevent injuries.
- Hydration and Nutrition: Replenish electrolytes and eat enough protein to aid recovery.
- Active Recovery: Yoga, walking or an easy spin session keeps blood flowing without adding strain.
Final Thoughts
Cycling isn’t just about pedaling–it’s about strategy, consistency and mindset. Whether you’re stepping into your first spin class or training for a long-distance ride, the secret is simple: start where you are, stay consistent, and enjoy the process. At the end of the day, the best ride is the one that challenges you enough to come back for more.
Leave a Reply