How to Prepare for the Cycling Season: Tips and Training Strategies

As the weather begins to warm up and the days get longer, many cyclists are gearing up for the upcoming season. Whether you're a seasoned rider or a newcomer, preparing for the cycling season is essential for maximizing your performance and enjoying your rides. Below are key steps to ensure you’re ready to hit the road or trails when the season begins.

1. Check Your Gear

Before jumping into training, ensure your bike is in top shape. Start by performing a full inspection. Check the tires for wear and make sure they're properly inflated. Bike tires, just like car tires, can lose pressure naturally over time, even if they’re still fully functional. Best practice is to check and top off your bike tires with air before each ride. Most bike tires have separate rubber tubes inside which are highly elastic and can be inflated to pressures above 100 psi depending on type. Check the side walls of your tires for the appropriate pressure range. Also, some bikes can be set up tubeless, meaning that the tires are inflated without inner tubes, but rather are tightly secured to the wheel rim by specially designed edges, a bit of rim tape and liquid sealant. Inspect the chain for rust or damage, clean and lubricate it to keep it running smoothly. Test the brakes, shifters, and derailleur for responsiveness. If needed, schedule a professional tune-up at your local bike shop, or have a bicycle buddy help you look things over to get everything in perfect working order.

Additionally, consider updating your cycling gear if needed. A proper helmet, moisture-wicking clothing, padded bike shorts, and quality cycling shoes can all enhance comfort and performance. If you're venturing into colder climates, don’t forget warm gear like gloves, arm warmers, and base layers. You can find great cycling apparel options at retailers like REI and Competitive Cyclist, or locally at shops like Bicycle Garage Indy (BGI).

2. Gradually Build Your Fitness

Cycling can be physically demanding, so it’s crucial to gradually build your fitness levels, especially if you’re gearing up for races. Start with low-intensity rides and progressively increase your mileage and intensity as your endurance improves. Aim to cycle at least 2–3 times a week, focusing on long, steady rides to build aerobic endurance, and incorporating shorter, high-intensity interval training (HIIT) sessions to improve your speed and power.

If you're new to cycling, don’t overdo it. Start with shorter rides and work your way up to longer distances as your body adapts. A good rule of thumb is to increase your weekly mileage by no more than 10% to avoid injury.

For training plans, check out resources like TrainingPeaks or Strava, which offer structured plans and coaching tips for cyclists of all levels. You can also try out more local programs, gyms, and studios like IN Fitness Club, PXP Endurance, The Hot Room, and Hoosier Heights for some additional fitness fun.

3. Strengthen Your Core and Upper Body

While cycling predominantly works your lower body, it’s important not to neglect your core and upper body. A strong core improves your stability on the bike and helps prevent back and neck pain during longer rides. Add exercises like planks, leg raises, and squats to your workout routine to strengthen your core muscles. Don't forget to work on your arms and shoulders with exercises such as push-ups and dumbbell rows, as a strong upper body helps you maintain proper posture while riding.

You can find effective cycling-specific strength training routines on platforms like TrainerRoad and YouTube, where many professional cyclists share their favorite exercises.

4. Focus on Nutrition and Hydration

Proper nutrition is a key factor in cycling performance. A balanced whole foods diet rich in complex carbohydrates, proteins, and healthy fats provides the necessary fuel for long rides and intense training sessions. Aim to consume a light meal high in carbs 2-3 hours before your ride for sustained energy. During long rides, many people also carry energy gels, bars, or fruits to keep energy levels stable.

Hydration is equally important. Dehydration can lead to decreased performance and increased risk of cramps. Make sure to drink water before, during, and after your rides, and consider using electrolyte tablets or drinks to replenish lost minerals during long or intense sessions.

For cycling-specific nutrition, check out resources from VeloPress or sports nutrition experts like The Feed.

5. Plan Your Rides and Set Goals

Finally, set specific goals for the upcoming season. Whether it’s completing a century road ride, participating in a gravel, triathlon or mountain bike race, or simply increasing your average speed and endurance, having clear objectives will help keep you motivated throughout the season. Use apps like Komoot or Ride with GPS to map out training routes and track your progress.

As the season progresses, consider joining a local cycling group or club for group rides and social support. Cycling with others can be a fun way to stay motivated and improve your skills.

By following these preparation tips, you’ll set yourself up for a successful and enjoyable cycling season. Stay consistent with your training, listen to your body, and most importantly, have fun on the bike!

Pro Tip

Some people will say that getting faster and stronger on a bike is all about time in the saddle. However, you can build speed, strength, and endurance with plenty of action off the bike. Consider strength training and plyometrics to increase power, and supplement rides with running or swimming for aerobic work without the saddle sore. And the occasional yoga class will keep you loose and limber with active recovery while building on core strength and relief of low back stiffness. Also, don’t forget to add a little fun into your fitness. Supplementing a routine with variety and low pressure activities can keep you fresh for the rides that count. I personally enjoy rock climbing as a compliment to long days on the pedals.

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For more cycling training tips and ride resources, be sure to check out these excellent websites:

Get Ready to Ride!