More time on the bike

Increasing the time you spend on the bike – puts a strain on your body. To enable your body to have the ability to adapt and cope with this strain we need you to manage this increased load. You need to gradually increase the time on your bike.

This is particularly important for E-Bike riders as an E-Bike assists with your fitness and leg strength to enable you to ride for greater times and distances. So all of a sudden you are given this ability to spend more time on your bike. Probably a lot more than you would if you were not under assist. The issue is many riders are riding too far, too soon and their bodies are struggling to cope with the sudden increased time on the bike.

So how do you get the right balance between the amount you can ride and not over doing it or stressing anything that could lead to discomfort.

Great question… but not easily answered as this will vary for everyone.

The most important message is that you listen to your body. Your body will give you signs and feedback about the amount of time that is suitable for you to spend on a bike. Build slowly if you develop any discomfort at a certain time/distance recover and drop back to your previous distance that was symptom free. Stay at this distance and when you are ready give an increase in distance another go.

One of the most common issues with sudden increases of time on your bike is bike seat discomfort and back issues. We suggest you work through and sort out your Bike Seat Comfort (including your riding position).  You will find it will help support you to spend more time on your bike quicker than if you do not address bike seat comfort right from the start.

Here is an example of a biking programme to support an increase in distance. This is only a guide to show you the structure you should be looking to follow. Have a read and then consider what would work best for you.

If you are new or returning to riding then start at the suggested first ride time otherwise if you are already riding a certain length of time, and your body is comfortable, go from there following the suggested increases.

Starting Distance:  First rides should be short 20-30 minutes.  It is better to be shorter and go more often, 2-4 times in the week.

How did your body cope both during and after your ride? Continue for this time until your body tells you it is comfortable to do your first increase.

Increase One:  Add 10-20 minutes to the length of your ride.  Again 2-4 times in the week is plenty.  Start with 10mins and build into the 20mins. Try to have rest days in between each ride.

How did your body cope both during and after your ride? Continue until you feel comfortable to do another increase.

Increase Two:  This is the week to try what you would consider a big ride, any thing over 50 minutes to an hour. How long will your ‘big’ ride be? You might try and add 15mins on to your time you were riding in increase one.  Have some time off the bike after this ride eg. 2-3 days.  Do one long ride in the week and continue with shorter times on the bike (similar to the time you were biking for in increase one) for any other rides during the week.

How did your body cope both during and after your ride? Continue this schedule until you feel comfortable to do another increase.

Increase Three:  Keep building an increase in both your frequency and time on the bike.  You can do your bigger ride more regularly and you should be starting to reach a place where you can choose to ride whenever you feel like it.

From here, to gain fitness or train for a special trail or tour, continue to build your longer ride… You may be working towards a certain length of time or distance. Make sure you have 1-2 rest days after your long ride.  As you become fitter, you can increase the frequency until you are comfortable riding daily over big distances.

Tips for supporting comfort when riding – How you ride can play an important part in your comfort. Consider your riding position, use of your core and your pedaling when you ride. Have a routine to check in on your comfort, be aware of how you feel.  Change your position, even if it is just a slight movement.  No ones body enjoys being static for too long and movement will insure that nothing is being compressed for too long and that your blood is flowing and reaching all the areas it should be.  While you are building up, stop more often than you need to when you are out riding.  Take a water break or just stop and look at the scenery – get off your bike and have a bit of a walk around.  This changes the muscles you are using and gives your body a moment to reset.

In between your rides take note of how your body feels.  Have you recovered quickly?  Are any muscles or areas of your body sore?  Is that discomfort starting to build up to not fully recovering between rides?  Adjust your schedule depending on the feedback from your body. Are you OK to continue to build your distance or do you need more rest? Was your last ride a bit too much… do you need to drop back your time and try again soon?

Find the right routine for you. Be flexible on your schedule – some days may be better than others, listen to your body, make good decisions. Make sure you have worked through what you can to support your comfort and continue to work on this each time you ride.