We’re often asked by our guests and website visitors how fit you need to be to join one of our cycling trips. A fair question—especially after a long and rainy winter when you may not have clocked as many kilometers as you’d hoped. But if you’re a seasoned rider or you’ve been sweating it out on your indoor trainer, you’re probably already in a good place.
For those whose cycling season barely flickered during the colder months, here are 5 tips to help you get back in shape. We’ll start with two important questions: What’s your current fitness level, and what are your goals? Make a plan, prepare well—and that’s already half the work done.
Read our five tips below and make them work for you.
Choose goals that feel right for you—but don’t be afraid to challenge yourself a little. To be fit enough for our trips, we recommend riding at least twice a week. This will gradually build your endurance. Start with short rides and increase them over time. Focus on your personal goals to stay motivated—it really helps you make progress. Sign up for a scenic sportive or cycling event, or finally book that bike holiday abroad you’ve been dreaming about.
Intervals are a great way to break up your weekly routine—especially when you’re short on time. The benefit? You’ll get stronger, little by little. An interval session works best as a short ride of around 1 to 1.5 hours. Warm up for 20 minutes, then go full gas between two lampposts, or sprint for 30 seconds with 30 seconds of rest in between. Repeat 10 times, rest for 10 minutes, then repeat the cycle again.
Finding the second set harder? Shorten the intervals or extend the rest time. The key is to listen to your body. Spin gently for the last 20 minutes to cool down. Make sure to take enough rest between sessions—either active recovery (see tip #3) or full rest with your feet up on the couch.
The day after an interval session, go out for a light recovery ride. Keep it under an hour and at a low heart rate to get the blood flowing. This helps flush out waste products and reduces muscle soreness. Taking one or two full rest days after a hard session is also fine—as long as your body gets time to recover.
Alternate shorter (interval) rides with longer endurance rides. The real strength lies in frequency and consistency, rather than doing one long ride per week. Still, it’s important to include a long, steady ride to improve your stamina. If you’re recovered and ready, plan a ride of over three hours, ideally at the end of your training week. You’ll notice progress after just a few weeks.
It may sound odd, but riding slowly really does make you faster. How? It’s essentially an extended recovery ride. As mentioned before, riding at a low pace keeps your heart rate down but gets your blood flowing. Ride for at least 2 hours at a pace where you can easily look around and chat. This is when your body burns fat, not muscle, and it doesn’t overly stress your legs.
Don’t get discouraged if an e-bike or faster rider overtakes you. Yes, it might feel strange to ride this slow—but trust us, the training effect is real.
Some people find it easier than others, but one thing’s for sure: these five tips will make you stronger, faster, and fitter, each at your own level. And most importantly—don’t forget to enjoy your rides! Whether you set a new goal, plan a beautiful route, or book a cycling holiday, remember: gravel biking is about experience.
