For many of us, a typical weekday starts with waking up and sipping coffee while preparing for the day ahead. You take a shower, get dressed, and finish your coffee before heading to work by 9:00 A.M. The workday ends at 5:00 P.M., and when you return home, you're eager to hear about your kids’ or partner’s day as you help prepare dinner. From 5:00 to 7:00 P.M., it's family time—dinner followed by a game or a movie. By 8:00 P.M., the bedtime routine begins, and by 9:00 P.M., after the last story is read, you and your partner finally have some quality time together. You chat, watch a few episodes of your favorite show, and then head to bed at 11:00 P.M., only to repeat the cycle the next day.
Does this sound familiar? For many, cycling time is limited to weekends, making it hard to build consistent fitness. To truly progress in any cycling discipline, riding needs to be part of your weekly rhythm. Building fitness doesn't happen on the weekends alone. The best time to fit in a ride is usually early in the morning. Surveys show that over 50% of Americans who regularly work out do so before 10:00 A.M. Waking up just a bit earlier to include an early morning bike ride in your schedule could be the solution you’ve been looking for. And there are more benefits than just saving time—you’ll experience mental and physical advantages from starting your day with a ride as the sun rises.
One of the biggest advantages of early morning rides is beating the traffic. Road cyclists can avoid the rush by getting out before 7:00 A.M., when most commuters start their day. This means fewer cars on the road and a safer, more enjoyable ride. Studies show that 47% of crashes occur during peak hours, and 24% of fatal accidents happen during those times. For mountain bikers or gravel riders, trails are often empty in the early morning, offering solitude and stunning views. There's nothing like reaching the top of a climb and watching the sunrise over the mountains. Plus, you'll avoid the distractions of the day, making your ride more focused and peaceful.
Starting your day with a morning bike ride can also boost your metabolism. Depending on the intensity of your ride, you can burn between 400-1,000 calories per hour. Even after your ride, your body continues burning calories through EPOC (excess post-exercise oxygen consumption), also known as the "afterburn effect." This means you’ll keep burning extra calories even after you finish, which can add up to 15% more calorie burn post-workout. And the effects can last up to 24 hours.
Morning rides also help increase energy levels naturally. Instead of relying on caffeine, a morning bike ride can give you a natural energy boost by increasing oxygen flow and activating your endocrine system. It also improves cardiovascular health, leading to better heart and lung function. Additionally, exercise releases feel-good chemicals like endorphins, serotonin, and dopamine, which reduce stress and enhance mood. These benefits can carry over into the evening, helping you manage daily responsibilities more effectively.
Another benefit of morning cycling is improved focus and mental clarity. Exercise promotes the release of neurotransmitters that enhance attention span and cognitive function. Your circadian rhythm, which regulates sleep-wake cycles, is also influenced by exercise. Exercising later in the day can disrupt sleep, but morning rides help regulate your internal clock, leading to better rest and mental clarity throughout the day.
Consistency is key when it comes to building a cycling habit. It takes about 66 days to form a new habit, and having fewer distractions in the morning makes it easier to stick to a routine. Many people struggle to maintain a regular workout schedule because of conflicting commitments during the day. But if your ride is scheduled first thing in the morning, you’re less likely to miss it due to work or social obligations.
Morning exercise also leads to better sleep quality. Unlike evening workouts, which can interfere with your sleep, morning rides help regulate your circadian rhythm, making it easier to fall asleep and wake up refreshed. Cycling in the morning helps flush out stress hormones and promotes the release of melatonin, which supports healthy sleep cycles. It also reduces anxiety and pain, making it easier to fall asleep and stay asleep.
Morning rides can also improve your mood and outlook on life. Exercise stimulates the release of cortisol, which can give you a more positive perspective. It also boosts brain chemicals like endorphins, helping you move past anxious thoughts and feel more energized throughout the day.
Additionally, morning cycling can help control your appetite. Studies show that a morning ride can reduce ghrelin, the hunger hormone, while increasing peptide YY, which promotes feelings of fullness. This makes it easier to make healthier food choices later in the day.
There are also social and environmental benefits to morning cycling. Riding in the early morning can help you beat the heat, especially in summer months. It’s also a great way to connect with other cyclists and potentially find new riding buddies. Plus, the tranquility of the early morning offers a peaceful escape from the noise and chaos of daily life.
Long-term, morning workouts tend to be more sustainable. People who consistently exercise in the morning are more likely to stick with it long-term, thanks to the combination of better sleep, increased energy, and reduced stress. Morning rides feel more rewarding on a physiological level, making them easier to maintain.
To make early morning cycling a habit, it’s important to get enough sleep. That means going to bed earlier and establishing a consistent bedtime routine. Family support, gradual adjustments to your schedule, and creating a relaxing bedtime environment can all help. Also, limiting stimulants, staying hydrated, and avoiding heavy meals before bed can improve sleep quality.
Finally, consider protecting your bike with a specialized insurance policy. Bike insurance covers theft, damage, and other risks, giving you peace of mind. With policies available in minutes, it’s easy to get the coverage you need to protect your investment.
By incorporating morning bike rides into your routine, you can enjoy a healthier, more balanced lifestyle—one pedal stroke at a time.
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