6 tips to build your fitness from scratch

Whether you're just getting started training for the first time, or if you're returning to it after a time away from cycling, building up your fitness level from zero can feel overwhelmingly daunting. If your fitness is at rock bottom then just the thought of training can be enough to put you off before you've even started, but it doesn’t have to be that way.

In fact, if you're starting off with low fitness levels then the initial progress can be huge with tangible results week after week. So stay positive as Conor Dunne takes a look at the best ways to get you started and keep you motivated as you gradually build your fitness.

• Read more: 7 bits of advice new cyclists should ignore - for now

1. Believe in yourself

It can feel like standing at the base of an imposing mountain when you are looking to start building some fitness on the bike. This is when you need to have the self-confidence to believe in yourself and what you're capable of. In the early stages, there will likely be setbacks and unforeseen issues that knock you off your steady course to being a fitter version of yourself. Having your eyes on the longer-term goal will keep you motivated and turning up for each ride.

2. Take your time

If you're on the hunt to get fit fast it can be all too easy to push yourself beyond what your body is capable of. If this happens every now and then it isn’t too much of an issue and can even be a good way of testing your limits. When this becomes the normal way to ride, well that's when injuries and overtraining can become an issue.

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It can be all too easy to overdo it when getting into training. Taking things slowly will be way more sustainable

The biggest factor that will dictate your progress is how well you recover and adapt to training between each ride. Insufficient recovery is the fastest way to fatigue yourself into a position where you need to take a prolonged period of time away from training which will ultimately put you back at square one.

• Read more: How to make your own training plan

3. Expect fatigue

Even with the best training plan and a nice steady build in training stimulus, you don’t get better without some level of fatigue. After all, it is this fatigue that prompts the body to recover and build improved physiological systems.

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Training is tough on your body, giving yourself the time to recover is just as important as time on the bike

What this means is that training will leave you feeling fatigued and generally more tired than you otherwise would be. Fatigue cannot be avoided but it can be managed. Listening to your body and giving it more rest when it needs it is a surefire way to prevent burnout and build your fitness in the healthiest and most sustainable way.

• Read more: Mastering nutrition and recovery: what should you eat while following an indoor cycling plan?

4. Get comfortable

If you are returning to riding after a long period away from the saddle it is likely that your riding position might need revising. Lifting the bars up and relaxing your riding position will make you more comfortable on those longer rides. It might have been the case that once upon a time it was easy to hold a low and aggressive position for hours on end but this fades much like your fitness. Your flexibility and strength will come back over time however when starting out it is best to give yourself every little bit of help.

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Relaxing your position will make riding in general more comfortable and could lead to longer rides without issue

5. Cross training

Building fitness for cycling does not always have to involve a bike. In fact, spending time doing other aerobic activities can help prevent injuries and strengthen your body overall. Cross-training also goes beyond the physical benefits and can be a great way to keep things mentally stimulating and prevent psychological burnout.

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Mixing up your training and doing more than just riding is a great way to prevent injuries and get stronger overall

Your body position is very static during cycling, and pedalling is a regular and repetitive motion. This is something that the body takes time to adapt to, so work up to big volume training by doing other sports too. Use running, swimming or gym work to strengthen muscles, tendons and ligaments that you need on the bike. Cross training can be a great way to fortify your body from injuries.

• Read more: Running is the new cycling: Jasper Philipsen latest pro to show off on-foot speed

6. Keep smiling

This is the most important point of getting back on the bike and into training. As much as it is great to build up fitness and get faster on the bike and ride greater and greater distances, cycling is also about the enjoyment of being out in nature and travelling under your own steam.

Enjoying your riding is really important for building fitness. If you enjoy what you're doing, you'll come back for more. When starting out, consistency is key to gaining fitness, and that'll be a lot easier if you look forward to getting on the bike.

Do you have any other tips for people looking to build their fitness, or have you got experience in this area? Let us know in the comments below.