How to get back into bike riding after a break

Have you had a break from bike riding, but want to get back into it? Do you want to get outdoors and enjoy the sunshine while riding through the Adelaide streets? Get back into bike riding with City Physio today!

Bike riding, whether it be cycling, mountain biking, downhill racing, or hill climbing, is a great way to achieve general wellbeing through physical activity. 

Why is bike riding good for you?

Bike riding, like most physical activities and sports, has numerous health and wellbeing benefits. Whether you desire muscle development or aerobic fitness, or simply just use it as an excuse to be immersed in the beautiful outdoors, there is no dispute that cycling is good for you.

The benefits of bike riding

Regular physical activity is important for many aspects of your health. Bike riding is a good way to have a general improvement in your health. There are many benefits to bike riding including:

1. Improved strength and stamina

Bike riding uses all the main muscle groups, namely the quadriceps, glutes, calves, hamstrings, and the core. The resistance from the cycling motion increases muscle strength.

2. Increased aerobic capacity

Cycling is a form of cardio, and as a physical activity it will very effectively increase your heart rate. It is therefore beneficial for your cardiovascular system, and you will notice an increase in your aerobic capacity.

3. You can choose intensity of your cycling workouts

Bike riding is a typically lower impact activity than other sports or forms of exercise. However, you can also build it up to a higher level of intensity to make it a more physically demanding workout.

4. Mental health

Cycling can boost your wellbeing and mental health. Maintaining a physical lifestyle has been shown to boost your mood, through the production of adrenaline and endorphins. Cycling has the added benefit of being outdoors, in the fresh air, and allows you to explore new views.

How to get back into bike riding after an injury or period of inactivity

The most important way to start cycling again is to ease into it. It is important to remember that you will not pick up where you left off, and it takes time to rebuild your level of fitness. 

One tip is to have a couple weeks of unstructured riding before you start tracking your rides. This will help your muscles get used to the motion again. It’s also better to start off going for a short ride several times a week, rather than a long ride. Riding without tracking your rides will also stop you from comparing yourself to what you used to be capable of at peak fitness, as well as comparing yourself to others

Rest is important. Your body will not be used to the range of motion that is required with bike riding if you have had a long break. Ensuring that you leave enough time for recovery between each ride is crucial.

How to maintain motivation for cycling

Once you have got a feel for cycling again, it can be hard to maintain motivation when you don’t feel like your physical best. You may feel like you should be riding longer and better than you are.

Join a cycling group

Group rides help you receive support and encouragement from fellow riders. You can find different levels of groups depending on your fitness level and ability. You could try an organisation such as the South Australian Recreational Cycling Club. You could also chat to your friends or people in your local bike shop who might know of a group you could join.

Set goals for your rides

Setting goals and tracking your progress is another way to stay motivated. Seeing yourself tick off your accomplishments can be immensely gratifying.

It is important, however, not to kick yourself if you do not meet your goals. The mental struggle of trying to regain your fitness can be hard, and it is important that you continue to have fun with your riding.

Don’t compare yourself to other riders

It will not lead to positive feelings if you are constantly checking up on what others are doing, particularly if you are not feeling fit. It is important to focus on yourself and your own journey back to riding.

It is important to remember that a 50% effort is better than a 0% effort – any effort you make is a good one.

What do I do if I feel injury niggles?

If you feel any injury niggles, do not ignore them. While cycling has a number of health benefits, you are putting your body through physical activity, and therefore you are not immune from injury. Knee pain, for example, is common among cyclists. 

Back off from riding for a while and consult with a physiotherapist.

How can physiotherapy help?

Physiotherapy with a qualified physiotherapist is an extremely important part of maintaining your wellbeing. If you have any pre-existing conditions or injuries, consulting with a physiotherapist is a great way of ensuring that you minimise any chances of re-injury.

How can City Physiotherapy help?

Hands on physiotherapy at City Physio is specially designed to treat your body and improve your overall wellbeing. At City Physio, we can help with injury prevention, and if you have any areas you want targeted, we can help to create a plan so you are back to riding in no time. 

Specifically targeted exercises, remedial massage, soft tissue release and joint mobilisation are just a few of what the treatment techniques could include. Our team will assess you and determine what the best course of action for you is.

Book an appointment now!

If you are thinking of getting back into riding, remember – there is no time like the present! Do not be scared to get back on your bike and ease back into bike riding. 

Our team at City Physiotherapists are more than ready to help you alleviate the problems and injuries you do have and prevent future ones from arising. If you want to get back into riding, and want advice on physiotherapy for injuries, or injury prevention, do not hesitate to book an appointment. Call our friendly reception on 8212 4886 or click the book online button below for a same-day appointment.

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