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Ten reasons to ride your bike early in the morning
The typical weekday for many of us begins with a morning coffee and breakfast as we prepare for the day ahead. We shower, dress, and finish our coffee before starting work at 9:00 AM. The workday ends at 5:00 PM, and after returning home, we spend time with our kids or partner, helping to prepare dinner. From 5:00 to 7:00 PM, it's family time—dinner, a game, or a movie. By 8:00 PM, the bedtime routine begins, and by 9:00 PM, the kids are asleep. This is often the first quality time we have together as a couple, chatting or watching an episode of our favorite show before turning off the lights at 11:00 PM. The next day, the cycle repeats.
Sound familiar? For many, time on a bike is limited to weekends, making it hard to build consistency in cycling. To improve your fitness and progress in any discipline, regular riding is essential. Studies show that over 50% of Americans who work out regularly do so before 10:00 AM. Waking up a bit earlier to include a morning ride can be the key to fitting cycling into your schedule. And there's more to it than just time management—morning rides offer numerous mental and physical benefits.
Starting your day with a bike ride allows you to avoid traffic, especially if you're a road cyclist. Most people commute between 7:00 and 7:30 AM, so riding before 7:00 AM gives you a safer and more enjoyable experience. You'll likely only share the road with other cyclists, avoiding the stress of busy commutes. For mountain bikers or gravel riders, early mornings mean empty trails and peaceful surroundings. It's not uncommon to ride alone, enjoying the sunrise and the quiet of nature.
Morning exercise also helps boost your metabolism. A consistent early morning ride can burn 400-1,000 calories per hour, and thanks to EPOC (excess post-exercise oxygen consumption), your body continues to burn extra calories even after your ride. This "afterburn effect" can last up to 24 hours, making morning cycling a powerful tool for weight management.
Additionally, morning rides can increase energy levels and improve mood. Physical activity boosts endorphins, serotonin, and dopamine, which help reduce stress and enhance overall well-being. Morning exercise also supports better sleep, as it helps regulate your circadian rhythm. Unlike evening workouts, which can disrupt sleep, morning rides promote deeper rest and a more refreshed feeling the next day.
Consistency is another major benefit. Establishing a routine takes about 66 days, and morning rides offer fewer distractions, making it easier to stick to your goals. With family support, gradual adjustments, and a structured bedtime routine, you can build a sustainable habit of waking up early to ride.
In addition to personal benefits, morning cycling has social and environmental advantages. It’s a great way to connect with others, whether through group rides or simply sharing the road with fellow cyclists. Plus, it’s cooler and more enjoyable in the early morning, especially during summer months.
If you’re serious about cycling, consider protecting your investment with a specialized bike insurance policy. Velosurance offers coverage for theft, damage, and more, ensuring your bike is protected wherever you go. With a quick online quote, you can get the right coverage in minutes.
Start your day with a ride, embrace the early morning, and discover all the benefits that come with it. Whether you're chasing fitness, mental clarity, or a more balanced lifestyle, a morning bike ride can be the perfect start to your day.