The Comeback Ride: Finding Your Cycling Fitness Again

Getting Back Into Cycling: A Chat with Kudo Coach Co-Founders Oli and Steve

After a couple of years away from regular cycling, Steve - co-founder of Kudo Coach, a lifelong cycling enthusiast - has decided it’s time to dust off his bike and get back out there. To make the process smoother (and maybe avoid a few early mistakes), he sat down with his friend and fellow co-founder Oli Beckingsale - a professional cycling coach and three-time Olympic cyclist - to chat about how to get back into the groove of riding and fitness. Here’s how the conversation went!

Starting Fresh

Steve: Oli, it’s been two years since I last rode regularly. Be honest - how bad is it? Have I lost all my fitness?

Oli: Not at all! Sure, you’ll have lost some fitness, but the great news is your body remembers. Exercise history is a big deal and the muscle memory is there so you will bounce back much faster than someone starting from scratch. Your endurance and strength might be down, but it won’t take long to feel like your old self again.

Steve: That’s a relief! So, how should I approach my first rides back? Do I just get out there and see how far I can go?

Oli: Not quite! Take it steady at first - short, flat or rolling rides are the way to go and avoid the harder climbs to begin with. Keep the pace comfortable, so you’re not gasping for air. Think of it as Zone 2 riding, at this intensity you will have some pressure on the pedals but be able to chat. Aim for 2-3 rides a week to start, even if they’re just 30-60 minutes. It’s all about building up gradually and enjoying being back on the bike. The hardest part is establishing a consistent routine, so aim for achievable durations and plan the ride day/time in advance.

Building Fitness

Steve: How long do you think it’ll take me to get back to a decent level of fitness? I don’t want to be the slow one on group rides forever!

Oli: With regular training, you’ll notice improvements within a few weeks. Stick with it for 3-4 months, and you could be getting close to where you’ve been before. The key is consistency, small, steady progress adds up over time. And don’t worry, you won’t be the slow one for long!

Steve: Should I just go out and ride, or should I be doing specific workouts?

Oli: A mix of both is best. Steady rides help build endurance and efficiency, but throwing in some structured workouts will give you an extra boost. Maybe add a hill session or some short, high-intensity intervals once a week. Kudo Coach can help you plan these - it’ll make sure you’re improving without overdoing it by balancing the right amount of aerobic base training with more intense anaerobic workouts.

Steve: What about the gym? Should I be lifting weights or sticking to the bike?

Oli: To improve cycling fitness then the priority should be the bike workouts. However some alternative exercises, such as gym, running and swimming are great additions. It is important to do some exercise that is not all cycling, especially if you sit down a lot to work. Strength training can be beneficial for all of us, but be careful hitting the heavy weights without the correct technique and core strength. Working on core strength including the glutes and some stretching to help flexibility is a useful addition.

Staying Motivated

Steve: I’ve struggled with consistency in the past. How can I make sure I stick with it this time?

Oli: Setting a goal can work wonders. It could be an event, a personal milestone like riding 100km, or even just improving your fitness for summer rides. Break it down into smaller, achievable steps so you can see progress. It's important to find a routine that works for your schedule - whether it’s early mornings, evenings, or weekends. Think about making the rides easy to do so you are less likely to get distracted or put it off! So the indoor trainer is set up the night before or your bike is prepped and kit ready in advance.

Steve: Any tips for making rides more fun? I don’t want it to feel like a chore.

Oli: Absolutely! Ride routes you enjoy, mix it up, and don’t be afraid to explore new areas. Join a local cycling club or ride with friends - the social side can make a big difference. And treat yourself after a ride - a good coffee stop or your favorite snack can be a great motivator. Oh, and check your old kit is still in good condition and invest in new stuff if necessary- comfy shorts and a well-fitted bike make all the difference.

Getting Back on Track

Steve: Any final words of wisdom for someone like me getting back into cycling?

Oli: Be patient and focus on consistency, a start goal could simply be to ride the bike three times a week. Don’t compare your progress to others or even your past self. Celebrate the small wins - your first ride, hitting a new distance, or just feeling stronger. Most importantly, enjoy the journey. You’ll be back to full fitness in no time!

Steve: Thanks, Oli. I feel much more confident about jumping back on the bike now!

Oli: You’re welcome, Steve. Enjoy the ride!