Back on the Bike: Reclaiming Your Cycling Fitness After Taking Time Off

By Lars Hundley

Life has a way of throwing curveballs at our cycling routines. Maybe it was a demanding job, a growing family, or just a shift in priorities. Whatever the reason, you’ve been off the bike for a while, and now you’re itching to get back in the saddle. But how do you recapture that cycling mojo without burning out or getting discouraged? Let’s talk about regaining your fitness and rediscovering the joy of riding.

First things first: let’s have a reality check. Those old performance numbers? They’re history now. That blazing fast FTP or your century PR from two years ago? Nice memories, but not relevant to where you are today. Instead of dwelling on the past, start by establishing your current fitness level. A simple field test can give you a baseline to work from. It might be humbling, but remember, you can’t map out your comeback if you don’t know where you’re starting from.

Now, here’s some good news. As a previously fit cyclist, you’re primed for some quick improvements. Your body has muscle memory, even if those muscles are feeling a bit neglected right now. You’ll likely see some rapid gains in the early weeks of your return. Celebrate these wins – they’re real, and they’re a sign that your body is remembering how much it loves to ride.

But here’s where patience becomes your new best friend. Your brain might be eager to hammer out long rides like you used to, but your legs need time to catch up. Start with shorter rides and gradually increase your duration and intensity. Think of it as rebuilding your cycling house – you need a solid foundation before you can add all the fancy trimmings.

If rebuilding your fitness is the most important aspect of getting back on the bike, smart trainers can be a game changer. They allow you to do specific, structured workouts efficiently without leaving your house. You can precisely control your effort, track your progress, and even virtually ride with others. It’s a highly effective way to get back into shape, especially when time is tight or weather is uncooperative.

However, don’t forget that cycling isn’t just about watts and heart rates. As you get back into the rhythm of regular riding, remember those finer points of cycling that a smart trainer can’t teach you. Your bike handling skills might be a bit rusty. Those smooth paceline rotations and graceful dives into corners don’t always come back automatically. Spend some time focusing on these skills outdoors. Join some casual group rides to freshen up your drafting and pack riding technique. Your muscles will appreciate the easier workload, and your cycling buddies will be glad to see you back on the road again.

Listen to your body as you progress. You might have one great ride where you feel like your old self, followed by two where you can barely turn the pedals. This is normal! Pay attention to how you feel and be willing to adjust your rides accordingly. Remember, recovery is just as important as the work itself, especially as you’re rebuilding your fitness.

Setting goals can be a great motivator, but make sure they’re realistic. Want to tackle an epic century ride or gran fondo in six months? Fantastic! But set some achievable milestones along the way. Maybe start with a metric century or shorter rally ride, then build up. Having intermediate targets will keep you motivated and prevent burnout.

Remember, getting back into cycling shape is a journey, not a race (unless, of course, you’re actually racing – but let’s save that for later). Be kind to yourself, celebrate the small victories, and before you know it, you’ll be back in fighting form.

Readers, do you have any good come back stories after taking a long break from riding?