Planning Your Bike Schedule
Most people have busy life styles. So the main question is; how often should one ride to stay in shape?
For the average rider, riding twice a week for an hour will keep whatever physical shape your in stable. With stable I mean no improvements or loses. Anything more will result in some gains, and anything less will lose whatever progress you have made previously. Of course this is assuming that your in somewhat physical shape to begin with; if you are just starting in this sport, hoping on the bike twice a week will show great improvements.
For those looking to improve stamina and endurance, I would recommend planning on three or four days a week for an hour to an hour and half. Alternating between hills and flats (hills on shorter days and flats on longer rides) allows for both muscle growth and endurance.
With my schedule (having a day job), it’s easiest to either ride right in the morning, making for nice sun rises by my local lake, or after work. Typically later in the day I am less motivated, and thus prefer the morning rides. A time slot that many people tend to miss, and I like to utilize, is lunch time; where intense hill exercises are doable and keep the workday spaced out and less monotonous.
Overall, it’s very much up to the individual to make time for riding. The more, the better, but making use of the time allotted is also important. If you only have time for an half an hour trip, set a higher than normal pace and try to keep it. Save the slower and longer rides for the weekends when time allows it.
Jeffrey Abbott is a proud editor of the Science of Cycling website. They have many articles relating to the sport of cycling.
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