The New Year is just around the corner, bringing the perfect chance to set a resolution that empowers you to unlock your full potential and enhance your life. For us cyclists, this is a chance to start fresh, build good habits, and set meaningful goals that will keep us motivated throughout the year. Whether you're aiming to ride more, explore new routes, or simply have more fun, these resolutions can help you become a better version of yourself—both on and off the bike.
Since it’s the off-season for most of us, there’s no better time to lay the groundwork. By starting now, you’ll be ready to hit the spring and summer riding season feeling stronger, faster, and more excited than ever. So let’s dive into some New Year’s Resolutions that will help you make 2024 your best year on the bike yet!
One of the most common New Year’s resolutions that cyclists set is to “ride more” Sounds simple, right? Let’s dive a bit deeper into how you can turn this goal into a reality. Start by setting a weekly schedule with designated days for riding. Keeping this plan simple and realistic will make it easier to stick to and prepare for each ride.
In addition to a weekly schedule, set a monthly goal focused on either distance or time. Once you have a clear monthly target, work backward to determine how much you need to ride each week and how each ride contributes to that goal. This structured approach not only keeps you motivated but also helps you track your progress effectively.
Mixing it up during the off-season is also a great way to see some improvements on the bike in the New Year. Heading to the gym and doing some general strength and leg strength work will have benefits that transfer over to the bike. Strengthening your legs will make you faster and also decrease your chances of injury. However, this can easily be overdone, as sore legs can hinder your cycling workouts. Make sure you plan gym workouts for after your important bike sessions, not before them, and avoid scheduling them on rest days. Adding a core strength routine will also help you see gains on the bike. Your core is the foundation where all your cycling power originates.
Running and swimming (or other sports) are also excellent ways to cross-train. Adding cardiovascular strain while using different muscles than cycling provides a great way to change things up in the off-season. Weight-bearing sports like running can also make your muscles more resilient for cycling, especially as your mileage increases. But again, don’t do too much too quickly, as excessive running can lead to injuries.
New Year, new skills! Mastering smaller techniques can pay huge dividends during your summer rides. Start with the fundamentals: practicing cornering will make you ride safer, faster, and with more confidence. If you have access to group rides, work on techniques like drafting, riding in an echelon, and other pack dynamics to boost your confidence and efficiency in group settings. Additionally, focus on riding with "steady efforts"—keeping your power and effort consistent, even on inclines—to build endurance and improve pacing for longer rides.
If riding outdoors isn’t feasible due to winter weather, take advantage of your indoor trainer to work on key skills. Use this time to refine your pedaling technique with single-leg drills, which help smooth out your pedal stroke. Trainer sessions are also perfect for improving cadence, aiming to pedal more efficiently by gradually increasing your RPMs. Don’t overlook body position—practice staying low and aerodynamic with bent elbows, which will make you faster and more comfortable once outdoor riding resumes. By honing these skills indoors, you’ll be ready to hit the road stronger and more prepared than ever.
The New Year is the perfect time to step out of your comfort zone and start exploring on your bike! Exploring doesn’t have to mean booking an extravagant cycling vacation to another continent. It can be as simple as gathering a group of friends to ride new roads, tackling trails you’ve never tried, or planning a point-to-point ride. These adventures don’t just provide new challenges but also rekindle your passion for cycling. Use this season to plan your next adventure and discover the joy of riding in new places.
Exploration can also mean trying new disciplines of the sport! Road cycling, gravel riding, mountain biking, cyclocross, triathlon, and bike-packing are just a few of the exciting options cycling offers. With so many styles of riding to choose from, you’ll never get bored or stuck in a routine of the same old roads and routes. Embracing different disciplines early in the year can keep things fresh and engaging, while also helping you build diverse skills and fitness. This variety is also key to avoiding burnout as the year progresses. So, why not make 2025 the year you expand your horizons and take your cycling to new heights?
Another important resolution for the New Year is to prioritize recovery. Quality sleep plays a huge role in improving your performance and overall enjoyment on the bike. Aim for 7-8 hours of sleep each night and establish a consistent bedtime and wake-up routine. This simple habit can set the foundation for a healthier, more energetic you.
Post-ride recovery is equally critical. Refuel with a mix of carbohydrates and protein in a 3:1 ratio shortly after your ride to jumpstart muscle repair and replenish energy stores. Incorporating a foam rolling or stretching routine can also help your muscles recover after long and hard efforts. These practices not only help you maximize the gains from your workouts but also prepare your body for the next session.
Good recovery doesn’t just improve your performance on the bike; it also boosts your immune system and enhances your ability to manage stress. By making recovery a priority in 2025, you’ll set yourself up for a year of stronger, healthier, and more enjoyable riding.
Effective recovery doesn’t stop at sleep and nutrition—it extends to active recovery days, where you focus on low-intensity rides or alternative activities like yoga to keep your body moving without overloading it. By making recovery a priority in 2024, you’ll set the stage for a year of consistent, enjoyable, and injury-free cycling.
There are two key aspects to cycling nutrition: on-the-bike fueling and off-the-bike nourishment. The New Year is an ideal time to refine both and boost your performance and overall health. On-the-bike nutrition primarily revolves around carbohydrates, electrolytes, and hydration. How much you need depends on the duration and intensity of your rides. For shorter, easier rides, you might only need 0-50g of carbs per hour, but for longer, more intense efforts, aim for 60-90g of carbs per hour. Hydration is just as important; most cyclists benefit from consuming 500-750mL of water per hour, or more if it’s particularly hot.
Off-the-bike nutrition often takes center stage in New Year’s resolutions. Focus on well-balanced meals that include all macronutrients in appropriate proportions to support your training and recovery. Ensure you’re eating enough to fuel your workouts and maintain energy levels throughout the day. Small, consistent improvements in your eating habits can lead to significant gains in both performance and overall health. If you’re looking for more detailed tips, check out our blog post on cycling-specific nutrition for further guidance.
Setting a goal is another excellent New Year’s resolution for cyclists, and the options are as diverse as the sport itself. Goals can be personal, like improving specific metrics such as Functional Threshold Power (FTP) or achieving a personal best in sustained power over a set time. Alternatively, they might involve distance targets, like riding 100 kilometers in one go or hitting a weekly mileage milestone.
A popular goal is to participate in a specific race, event, or group ride. Whether it’s finishing your first gran fondo, completing a century ride, or building the fitness to hang with the fastest local group, having an event to train for can be a huge motivator. When setting these goals, make sure they strike the right balance: challenging enough to push your limits but realistic enough to keep you motivated and prevent frustration. Breaking these larger goals into smaller milestones can also help you stay on track and celebrate progress along the way.
2025 could be the year that you learn how to take care of your own bike! Now, this doesn’t mean you’ll never visit a mechanic again—complex tasks like brake bleeding or bottom bracket replacement are best left to professionals. However, learning basic bike maintenance is a valuable skill, especially for addressing common issues that might otherwise leave you stranded on a ride. Start with essentials like fixing a flat tire, installing a tube, and using a quick link to repair a broken chain. These skills are not only practical but also empowering.
Additionally, make it a habit to clean and lube your drivetrain regularly. A well-maintained bike performs better, lasts longer, and reduces the risk of unexpected mechanical issues. You’ll also save money in the long run by extending the lifespan of your components.
This New Year can also be about stepping outside your comfort zone and trying new things! Remember, even if you make mistakes or need guidance, your local bike shop is always there to help. Embrace the learning process, and who knows—you might even discover a newfound appreciation for the mechanics behind your ride.
Bringing people together on bikes is one of the most rewarding ways to enjoy cycling, and starting your own group ride is the perfect resolution for the New Year! Begin by picking a time, day, and meeting place that works well for you and others in your community. Consistency is key—making it a weekly event will encourage more riders to join and create a strong sense of camaraderie.
The beauty of organizing your own ride is that you get to decide the discipline—whether it’s road, gravel, mountain biking, or even a mixed-terrain adventure. You also have control over the ride’s pace, duration, and intensity, so you can tailor it to fit the goals and abilities of the group. Just be sure to communicate your plans clearly ahead of time so participants know what to expect.
If starting your own ride feels like too big a step, consider joining a local cycling club and volunteering as a ride leader. Cycling clubs are often looking for enthusiastic riders to help organize group rides, lead events, or assist with races. Volunteering is a fantastic way to give back to the community, meet like-minded cyclists, and inspire others to get on their bikes. Whether you start your own ride or contribute to an existing one, bringing people together through cycling is what the sport is all about!
In the midst of chasing goals, hitting mileage targets, and training hard, it’s easy to forget one of the most important reasons we ride: to have fun. This year, make a resolution to truly enjoy the ride and rediscover the simple joy that cycling brings.
Slow down and take the time to appreciate the little things—whether it’s the sunrise on an early morning ride, the thrill of bombing down a descent, or the post-ride coffee with friends. Mix in some casual, no-pressure rides alongside your training sessions. Riding with friends, family, or a local group can add a social element that keeps the sport fun and fulfilling.
Combine other resolutions to keep cycling fresh and exciting. Explore new routes, take on different types of riding, or join a group ride to share the experience with others. Practicing skills like cornering or drafting can add variety and make you feel more confident on the bike. Don’t forget to cross-train and prioritize recovery to keep yourself healthy and motivated for the long haul.
At the end of the day, cycling is about freedom, adventure, and the pure enjoyment of being on two wheels. So this year, give yourself permission to smile, laugh, and simply enjoy every ride—no matter how big or small. After all, the best rides are the ones that leave you wanting more!
