For most of us, weekdays often revolve around the routine of waking up, sipping morning coffee, and preparing for work. A quick shower and getting dressed follows, with breakfast wrapped up just before starting work at 9:00 A.M. The day winds down at 5:00 P.M., leaving you eager to hear about your family’s day as you cook dinner together. From 5:00 to 7:00 P.M., it’s family time—whether it’s dinner, a board game, or a movie night—before the bedtime routine kicks in around 8:00 P.M. By the time bedtime stories are done and the kids are asleep, it's usually 9:00 P.M., and you finally have some quality time with your partner. You chat, maybe watch a couple episodes of your favorite show, and then it’s lights out at 11:00 P.M., only to start over again the next day.
Does this sound familiar? Many of us find it hard to fit in regular cycling time during the week, often relegating rides to weekends. However, if you’re serious about improving in any cycling discipline, integrating rides into your daily life is essential. Building fitness isn’t something you can achieve solely on weekends. The easiest time to fit in a ride is typically in the morning. Research shows that over half of Americans who work out regularly do so before 10:00 A.M. Waking up slightly earlier to include morning rides in your routine could be the solution you’ve been searching for. And it’s not just about solving a scheduling issue; there are numerous mental and physical benefits to starting your day with a bike ride.
### Beat the Crowds
The most obvious perk of scheduling rides for early morning is the ability to get out before the crowds hit the road. Road cyclists should aim to finish their ride before 7:00 A.M., when most commuters are hitting the streets. You’ll likely only encounter a few cars and fellow cyclists, making your ride more enjoyable and safer. Roughly 47% of all crashes happen during rush hours, with 24% resulting in fatalities.
For mountain bikers or gravel riders, trails and backroads are emptier in the early hours. You might not cross paths with anyone else during your entire ride, returning to a trailhead with only your vehicle. Watching the sunrise from the top of a climb is an unforgettable experience. Besides having the trails to yourself, you also escape the mental clutter of the day—texts, calls, emails, and distractions—making your ride more peaceful and focused.
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### Boosted Calorie Burn
Starting your day with consistent exercise, like cycling, is a fantastic way to jumpstart your metabolism. Depending on the intensity of your morning ride, you could burn anywhere from 400 to 1,000 calories per hour. Not only will you burn calories during the ride, but you’ll continue to burn them afterward thanks to EPOC (excess post-exercise oxygen consumption), also known as the “afterburn effect.†Studies show that EPOC can account for up to 15% of extra calorie burning post-workout. If you burn 1,000 calories on your morning ride, your body could continue to burn an additional 150 calories due to EPOC. This effect can last up to 24 hours, meaning you’re burning calories while you go about your day!
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### Increased Energy Levels
A recent survey found that 73% of Americans rely on coffee to start their day. What if there was a way to boost energy levels without the jittery side effects of caffeine? Morning cycling could be the perfect alternative. Physical activity like a bike ride increases oxygen flow and activates the endocrine system, giving you a natural energy boost. It also improves cardiovascular efficiency, enhancing heart and lung health, which translates to improved endurance and stamina.
Morning rides also release endorphins, serotonin, and dopamine—feel-good chemicals that reduce stress and enhance mood. These effects last into the evening, allowing you to tackle adult responsibilities with a positive mindset.
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### Improved Focus and Mental Clarity
Starting your day with a morning ride can also enhance focus and mental clarity. Exercise promotes the release of neurotransmitters that increase attention span and mental sharpness.
This improvement in mental clarity is also linked to our circadian rhythm, which regulates our cognitive, behavioral, and physical changes over a 24-hour period. Light and dark significantly impact this rhythm, but exercise plays a role too. Studies suggest that exercising later in the day can make it harder to fall asleep, while morning exercise helps regulate sleep patterns, leading to better mental clarity and productivity.
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### Consistency and Accountability
Building a consistent workout habit is challenging for many. On average, it takes 66 days to form a habit, and time constraints are the biggest obstacle for most people. Finding time during the week can be tough, especially when unexpected work commitments arise. Morning rides, however, are less likely to be disrupted by work-related interruptions, making it easier to establish a routine.
Joining a group ride or using apps like Strava or Zwift can provide the accountability needed to stay committed. These platforms connect you with cyclists in your area, offering structured workouts and motivation to keep pushing forward.
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### Better Sleep Quality
Morning exercise, unlike evening workouts, helps regulate your circadian rhythm, leading to better sleep quality. While it might seem logical to go for a ride before bed to tire yourself out, it often has the opposite effect, keeping you awake longer. Cycling in the morning flushes out stress-inducing hormones and releases melatonin, promoting relaxation and reducing anxiety.
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### Enhanced Mood
Morning rides help release cortisol, a stress hormone that can leave you feeling optimistic about the day ahead. They also improve brain chemistry and release endorphins, helping you shake off anxious thoughts and approach the day with a positive mindset.
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### Appetite Control
Morning cycling can help manage hunger levels for the rest of the day. It reduces ghrelin, the “hunger hormone,†while increasing hormones that promote feelings of fullness. This makes it easier to make healthier food choices when it’s time to eat.
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### Social and Environmental Benefits
Early morning rides offer a chance to escape the heat, especially during summer. For instance, in Los Angeles, the average morning temperature in July is 61°F (16°C), compared to 88°F (31°C) later in the day. Cooler temperatures make the ride more enjoyable and refreshing. You might even encounter fellow cyclists, potentially sparking friendships or partnerships for future rides.
Motivational speaker Jim Rohn once said, “We are the average of the five people we spend the most time with.†Early morning rides act as a filter, attracting disciplined individuals. Surrounding yourself with such people can profoundly influence your personal and professional growth.
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### Improved Long-Term Habits
Studies show that morning workouts are more likely to be sustained long-term than evening workouts. Fewer distractions and responsibilities in the morning make it easier to fit in a ride. The added benefits of improved focus, better sleep, and reduced stress make morning rides more rewarding and motivating.
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### How to Get Started
Switching to morning rides starts with prioritizing sleep. However, evenings are often sacred for families, leaving late-night hours as the only time for personal activities. Sacrificing sleep for late-night routines isn’t sustainable. Here’s how you can make it work:
#### Family Support
Having a supportive partner is key. Establish a consistent bedtime and stick to it. Using a spare bedroom can help if your schedules differ.
#### Gradual Adjustments
Instead of drastically changing your bedtime, ease into it by shifting your sleep schedule in 15-minute increments. Do the same with your wake-up time.
#### Bedtime Routine
Establish a calming bedtime routine involving activities like reading or meditation. Avoid screens an hour before bed to prevent melatonin suppression.
#### Optimize Your Environment
Ensure your room is cool, dark, and quiet. Replace old mattresses and invest in blackout curtains and white noise machines.
#### Morning Routine
Expose yourself to natural light upon waking to boost serotonin levels. Lay out your cycling gear the night before to streamline your morning.
#### Stay Hydrated
Drink plenty of water throughout the day to stay hydrated. Limit caffeine and heavy meals before bed.
#### Join a Group Ride
Group rides provide accountability and motivation. Local bike shops and apps like Zwift are great resources.
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By embracing these strategies, you can transform your mornings into a productive and fulfilling part of your day. Start small, stay patient, and enjoy the journey!
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