By: Vint Schoenfeldt, USA Cycling Certified Coach-Physiotherapist
After a long winter of low mileage and too many comfort foods, getting back into cycling shape can feel daunting. But don’t worry—by taking a progressive approach, you’ll be ready to tackle those big summer rides before you know it. Whether you’re eyeing a century ride, a gravel adventure, or a multi-day tour, here’s how to get back in the saddle and build your endurance the smart way.
Step 1: Start Slow and Steady
Jumping back into long, intense rides too quickly can lead to burnout or injury. Instead, ease in with shorter, easier rides. Aim for consistency—three to four rides per week of 30–60 minutes. Focus on spinning the legs, reintroducing your body to the bike, and simply enjoying the ride. If your winter workouts were limited, give yourself at least two weeks of steady riding before increasing intensity.
Step 2: Build Your Base
Once you’ve reestablished your riding routine, it’s time to work on endurance. Increase your longest ride gradually—by about 10–15% per week. If your longest ride in week one was 20 miles, aim for 22–23 miles in week two. Mix in some low-intensity, steady rides of 1–2 hours to develop your aerobic base. This is your foundation for longer summer adventures.
Step 3: Add in Some Intensity
As your endurance improves, start incorporating moderate-intensity rides. One or two times per week, include interval training—short bursts of effort followed by recovery. Try efforts of 3–5 minutes at a pace that leaves you breathless, followed by equal recovery time. These sessions improve your strength and efficiency, helping you tackle hills and keep up with faster riders.
Step 4: Test Your Climbing Legs
If your summer ride involves hills or mountains, start training for them now. Find local climbs or use a stationary trainer with an incline feature. Begin with shorter, moderate climbs and progressively work toward steeper or longer ones. The goal is to develop both leg strength and mental resilience for those tough sections of your event.
Step 5: Go Long Once a Week
To prepare for a long event, you need to start adding long rides to your training program. Schedule one ride per week where you push your mileage further. If your goal ride is century, work up to at least 75-80+ miles before event day. These long rides also teach you important skills like pacing, nutrition, and hydration management.
Step 6: Fine-Tune Your Nutrition and Hydration
Dialing in your fueling strategy is key for endurance success. On longer rides, experiment with different energy sources—gels, bars, real food—to find what works best. Drink water and electrolyte drinks consistently. A general rule is to take in approximately 60-90 grams of carbohydrates per hour and drink small amounts frequently to stay hydrated. Practicing your fueling strategy on your longer rides will help your gut adapt to tolerating more carbohydrates. Keeping on top of your carbohydrate intake will help you last longer and have the energy to finish the event without bonking.
Step 7: Rest and Recover
Recovery is just as important as training. Plan rest days to allow your body to rebuild stronger. Incorporate stretching, foam rolling, and good sleep habits to avoid injury and fatigue. If you push too hard without recovery, you risk burnout or overtraining.
Why a Cycling Coach Can Help You Crush Your Summer Goals
While self-training can be effective, a cycling coach can take your progress to the next level. A coach provides personalized training plans, structured workouts, and accountability to ensure you’re on track. They help optimize your training time, avoid common mistakes, and prepare you specifically for your event’s demands. Whether you’re aiming for a personal best or just want to ride stronger and smarter, VeloCoach can make the journey smoother and more rewarding. Reach out at www.velocoachelite.com for more information.
Ready to Ride?
With a gradual approach, a mix of endurance and intensity training, and the right preparation, you’ll be in top form for your summer cycling goals. Now, dust off that bike, hit the road, and start pedaling your way to an epic season!
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