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If you’re a heavier person who wants to get into cycling or increase how much time you spend in the saddle, there are a few special considerations that will help you get the most out of your cycling efforts.
#1 Ride the Right Bike
In general, heavier riders should focus on finding a bicycle that is comfortable and durable.
In particular, look for the following:
- Wide saddles with extra cushioning
- Consider avoiding Carbon Fiber frames, metal frames will weigh more, but will be physically stronger
- Larger and stronger wheels
- Larger tires
- Bicycles with a more upright riding position
#2 Consider an E-Bike
Electric bicycles are an excellent option for heavier riders. The motor assistance provided by e-bikes have shown to benefit all cyclists, from beginners to experts.
For those just starting out, the motor assistance gives them a way to get out and begin riding without the pressure of having to pedal the entire time. Many people start out using a lot of assistance and then scale it back as they get stronger and more fit. And for more advanced cyclists, e-bikes make it easier to pedal more often and to complete longer rides on more challenging terrain.
Either way, the most important thing is getting in the saddle and doing some form of pedaling—even if it’s pedaling with motor assistance. Multiple studies have found that e-bikes produce huge health benefits precisely because they make it so easy and enjoyable for people to begin riding and to increase how much they ride. Check this out for more information on electric bicycles.
#3 Ease Into It
There’s no reason to rush into ultra-aggressive cycling workouts. In fact, starting out slow and easy with shorter rides at lower intensities will significantly improve your overall fitness and help you begin building strength and stamina without overdoing it or running the risk of burning out.
To get you started, here’s a straightforward workout plan based on guidelines from health and fitness experts at WebMD. It’s designed to be extremely accessible and “gentle on your back, hips, knees, and ankles.”
WEEK 1
COMPLETE THE FOLLOWING RIDE 3 TIMES THIS WEEK:
| WHAT TO DO | INTENSITY | HOW LONG |
| 1. Warm-up | Zone 1 | 5 minutes |
| 2. Gently increase your pace and intensity to Zone 2, dropping back down to |
Zone 1 as needed Zone 1-2 |
15 minutes |
| 3. Cool down at a slow and easy pace | Zone 1 | 10 minutes |
WEEK 2
COMPLETE THE FOLLOWING RIDE 4 TIMES THIS WEEK:
| WHAT TO DO | INTENSITY | HOW LONG |
| 1. Warm-up | Zone 1 | 10 minutes |
| 2. Gently increase your pace and intensity to Zone 2, dropping back down to Zone 1 as needed | Zone 1-2 | 20 minutes |
| 3. Cool down at a slow and easy pace | Zone 1 | 10 minutes |
WEEK 3
COMPLETE THE FOLLOWING RIDE 4 TIMES THIS WEEK:
| WHAT TO DO |
INTENSITY
|
HOW LONG
|
| 1. Warm-up | Zone 1 | 15 minutes |
|
2. Gently increase your pace and intensity to Zone 2; you should feel a noticeably elevate heart rate and should begin sweating
|
Zone 2 | 20 minutes |
| 3. Cool down at a slow and easy pace | Zone 1 | 15 minutes |
WEEK 4
COMPLETE THE FOLLOWING RIDE 5 TIMES THIS WEEK:
| WHAT TO DO |
INTENSITY
|
HOW LONG
|
| 1. Warm-up | Zone 1 | 15 minutes |
|
2. Gently increase your pace and intensity to Zone 2, pushing into Zone 3; you should feel a noticeably elevate heart rate and should begin sweating
|
Zone 2-3 | 30 minutes |
| 3. Cool down at a slow and easy pace | Zone 1-2 | 15 minutes |
After Week 4, you can either move on to another workout in this e-book, or simply increase the length of your rides by 10% each week.
