That first ride back? Equal parts excitement + doubt. 

There’s the memory of flying down open roads and feeling like nothing’s going to slow you down. 

But now? The bike’s been sitting unused, legs feel sluggish, and lungs aren’t what they used to be. And the thought of a long ride? Let’s not talk about that right now…😅

All this? Totally normal, btw. 

⭐️ The best way forward? IKYK but it’s SO HARD to do: start small + focus on what’s doable now…not what you did in the past. 

Yes, it’s true…your body doesn’t forget how to ride a bike. 

Some studies (like this one on strength and skeletal muscle adaptations after detraining and retraining or this one on dynamic muscle strength changes) suggest that your muscles hold onto those gains for quite a while. 

Translation ➡️ You’ll probably bounce back faster than you think. And much quicker than someone who’s brand new to cycling.

So, how long will it take to get back into cycling?

It depends on how long you’ve been away:

➡️ Took a couple weeks off? You may be back in a handful of weeks.

➡️ Been several months? It’ll take a little more time (a few months) to build your endurance. 

Let’s break it down into more tips + talk about how to get back into cycling.

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How to get back into cycling after a long break…without overthinking it

Let’s make sure your gear’s ready 

1️⃣ Bike fit. The way you ride might have changed. And what felt good before might not feel that great now. A little fine-tuning today can save you from pain later. 

• ✅ Start with the perfect saddle height (a slight knee bend at the bottom of your pedal stroke)
• ✅ Cleat positioning (a little wiggle room takes the pressure off your  knees and hips)
• ✅ Handlebar reach (no straining to reach them ‘cause they’re too far away. And definitely no hunching because those handlebars are too close.)

So here’s your reminder to do that quick bike fit check! 

2️⃣ Helmet check. Helmet cracked, old, or had a crash? It’s time for a new one.  Plus, a new one will have better airflow for way less sweaty rides.

Start slow, but your way

Brain: “I should be able to pick up right where I left off.” 

Legs + lungs: “Nope.”

Ever have that reality check? And the very thing you *should* do is the *last* thing you ever want to do: start slow. 😕

(Because if you do too much too soon? Oh hi, injury. 🤕)

So let’s talk about where you’re at, fitness-wise

Have you stayed active with other stuff? (Running, hiking, etc.) You’ll probably ramp up quicker. Here’s a simple way to ease in:

Did you have a total break? 

If your bike’s been collecting dust and movement’s been minimal (it happens!), here’s how to build back without burnout:

❗️What works for you might not work for anyone else, so switch things up (make it shorter, do less rides) if things don’t feel great. Because your return to cycling? It should fit you.

Not sure when to push or when to dial it back?

My How to Adjust Your Workouts guide walks you through it so you return to cycling with a plan…without those “oops, I overdid it” moments.

[GET THE GUIDE NOW]

📌 Don’t forget! Strength work + cross training (yoga, swimming) helps you sidestep injury. 

• Yoga = flexibility + balance for better form on the bike
• Swimming = endurance without stressing your joints

Starting slow is smart. But recovery? That’s what keeps you moving forward, without the detours.

Recovery, aka the part you know you should do (but probably skip)

Coming back to cycling? You already know recovery matters.

But tbh, it’s so easy to skip when you’re feeling good. Until you’re not.

Recovery isn’t about today. It’s about making sure you’re not hobbling around tomorrow, cutting rides short next week, or sidelined again in a month.

So, if you tend to brush it off, here’s the bare minimum to keep you riding:

• Cool down (yes, really) ➡️  5 easy minutes of spinning. Your legs will be less stiff tomorrow.
• Fuel up ➡️  Water + electrolytes + a snack (protein + carbs) to jumpstart recovery.  Even if you “don’t feel hungry.”
• Move a little on off days ➡️ A recovery ride, walking, stretching, or foam rolling beats stiff, cranky legs.
• Sleep like it’s training ➡️ Your body rebuilds when you rest, not when you’re doom scrolling at midnight.

Before you clip in, get your mind on board

When you’re hopping back on the bike after a long break, it can feel like you’re trying to summit Everest. 

So before we dive into any goals, let’s talk mental roadblocks. 

Why? Because if we don’t, getting started will feel a lot harder than the ride itself.

That voice telling you, “I’m too out of shape,” or “This is going to be a struggle,” can weigh more than your bike ever will. 

But clear those mental hurdles? The fog lifts and you can truly enjoy that first ride.  

When you get your mind in the game, you’re giving yourself the best head start to hitting your goals. 

Because spoiler alert🚨: cycling isn’t just about the miles you log, it’s about showing up with the right mindset, too. 

So, let’s get your brain on board first, and the rest will follow. 🎉

“I’m not where I used to be”

Fitness ebbs and flows. You’ll get your fitness back in time. This isn’t about being perfect (it’s overrated anyway). It’s about getting back in the saddle and enjoying the ride. 

“What if I fail?”

Every ride teaches you something new about your body, your bike, and how to push through. That’s the real win. 🏆

“I don’t have time.“

Even if today’s ride isn’t happening, that doesn’t mean it’s all or nothing.

There’s always tomorrow. Progress isn’t nailing that one perfect ride. But it is about showing up regularly, even if that means starting fresh tomorrow. 

“I’m too tired.”

Sometimes, that may be your body’s way of saying, “I need a break.” Don’t push through it just because you think you have to!

And other times, a 10-minute spin might wake you up as much as a double shot espresso. ☕️ 

The trick? Know when to rest and when to ride.

But how do you KNOW which is right?🤔

That’s exactly why I created my “How to adjust your workouts” guide for you—cyclists who want to train smarter, not just harder. 

→ You’ve just finished a great ride or run (cue endorphins! 🙌🏽)

→ But the next day? Your body’s giving mixed signals 😕

→ Do you push through or back off? 🤔

This 10-page guide breaks it down, so you can: 

• ✅ Quickly assess how you’re REALLY feeling (mood, soreness, energy, stress)
• ✅ Make confident decisions about your workout intensity
• ✅ Know exactly when to push and when to rest
• ✅ Adjust your training based on how you feel…not just your scheduled plan

No more guesswork. No more wondering if you’re being lazy or smart.

Just clarity on what your body truly needs today.

[GET THE GUIDE NOW]

Setting cycling goals that feel good

Now that we’ve cleared those mental roadblocks, let’s channel that fresh mindset into goals that feel exciting, not stressful. 

Let’s kick things off with short-term goals (1-4 weeks)

Getting back into a routine can be a challenge. The path back isn’t a straight line, so that’s why we want to ease back in, without pressure.

No rush or high expectations. Just progress in bite-sized chunks. 

Now we’re dialing it up (1-3 months)

You’ve found your rhythm. It’s time to do a little balancing act: push a little harder but also keep it chill. Build endurance without burning out. 

This phase is about balancing effort and rest. Building endurance but still listening to your body. And, you’re also building a routine that feels like second nature.

In it for the long haul (3+ months):

Consistency > Distance

You can chase those long rides or you can forget all about ‘em. It’s totally up to you. Because it’s really about sticking with it and keeping it fun. (Bonus! You’ll naturally build endurance when you keep going.)

✨ Why it works ➡️ It gives you a clear target without turning up the pressure. 

The true goal? Enjoying this wild adventure. 🚲

You’re building endurance +  reinforcing a lifestyle that supports you. And that’s the kind of success that sticks. 🙌🏽

✨Want to keep the momentum going—without burning out?✨

What you decide on a random Tuesday matters more than any big goal.

That’s why my How to Adjust Your Workouts guide gives you a clear, doable way to check in with your body and make smart training calls that actually stick.

[GET THE GUIDE NOW]

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