For many of us, a typical weekday involves waking up and having morning coffee and breakfast as you prepare for work. You shower and get dressed, finishing your coffee before starting work by 9:00 A.M. Work lasts until 5:00 P.M. When you get home, you're ready to hear about your kids' or partners' day as you help prepare dinner. 5:00 to 7:00 P.M. is family time — dinner followed by a family game or perhaps a movie — before the bedtime process starts at 8:00 P.M. By the time the last bedtime story is read and the kids are asleep, it is probably 9:00 P.M., and the first time in the day you and your partner have had quality time together. You chat, maybe watch an episode or two of your favorite show, before "lights out" at 11:00 P.M., only to wake up and repeat the process the next day.
Sound familiar? After 9:00 A.M., time on a bicycle is non-existent for many, limiting ride times to weekends. If you want to grow and progress in any cycling discipline, riding needs to be a regular rhythm of your life. Building fitness doesn't just happen on the weekends. When we think of our day, the easiest time to squeeze in a ride is typically first thing in the morning. Surveys show that of Americans who regularly work out, over 50% report that their workout occurs before 10:00 A.M. Waking up a bit earlier to incorporate early morning bike rides into your weekly schedule may be the solution you've been looking for. And if you thought that an early morning bike ride only solved a scheduling issue, you'd be wrong. There is a wide range of mental and physical benefits you will experience by starting your day a bit earlier to get out for a bike ride as the sun rises.
Beat the rush
The most apparent benefit of planning your rides for the early morning hours is the ability to get out and beat the rush. Road cyclists should try to get out before commuters start heading out to work. A 2022 survey says most Americans commute to work between 7:00 and 7:30 A.M., so an early morning road ride that wraps up before 7:00 A.M. is ideal. Aside from a few cars here and there, you will likely only be sharing the road with other road cyclists.
Not having to navigate the rush of commuter traffic will make your ride more enjoyable and safer. Roughly 47% of all crash incidents happen during rush hours—both morning and evening—and 24% of fatal accidents occur during those peak driving hours.
For mountain bikers or gravel riders, the trails and backroads are the most empty in the early morning. It wouldn't be uncommon not to come across another soul for the entirety of your ride, returning to a trailhead that only has your vehicle in it. Nothing is better than reaching the top of your climb to watch the sunrise over the mountains in the east. Depending on the time you go, you may find a good traffic window on your drive or ride back home from the trailhead. But, more than having the trails or roads to yourself is the ability to beat the mental rush of the day. Early in the morning, you are far less likely to be bombarded with texts, phone calls, emails, or other distractions commonly associated with work. It is much easier to enjoy your ride without your phone constantly buzzing fully.
Boosted metabolism
Having a consistent, early morning exercise routine, such as cycling, is a great way to kickstart your metabolism. Depending on the veracity of your morning cycling workout, you'll start your day by burning 400-1,000 calories per hour. Not only will you start your day by burning calories, but you will likely continue to burn calories during your day, thanks to EPOC.
EPOC — or excess post-exercise oxygen consumption — is the amount of oxygen your body needs to return to a normal resting metabolic rate after your ride. Also known as the "afterburn effect," your body will continue to burn extra calories even after your ride is over while it is reoxygenating. Studies have shown that EPOC has accounted for up to 15% of extra calorie burning post-workout. If you burn 1,000 calories on your morning ride, your metabolism could work off an additional 150 calories post-ride due to EPOC. And EPOC can continue to take place up to 24 hours after a workout. That is a lot of calorie-burning for free!
Increased energy levels
A recent 2024 survey showed that 73% of Americans drink coffee daily. Surely, a large portion of that percentage would say they "need" coffee to start their day. But what if there was a way to boost energy levels and get your day started without the adverse side effects of caffeine? Starting your day with physical activity, like a bike ride first thing in the morning, could be an excellent replacement for that cup of coffee. Your morning ride will increase the movement of oxygen and other nutrients throughout your body and activate the endocrine system, providing a natural energy boost. It will also bump up the efficiency of your cardiovascular system, which in turn will increase heart and lung health, which can also result in an energy boost.
A morning ride can notably increase energy and improve overall mood. Exercise increases endorphins, serotonin, and dopamine, which are feel-good chemicals that can reduce stress and enhance mood. These effects continue into the evening hours, allowing you to "crush" your adult responsibilities.
Improved focus and mental clarity
Starting your day with an early morning bike ride can also help with focus and mental clarity. Exercise promotes the release of neurotransmitters that can increase an individual's attention span and mental clarity.
Improved mental clarity benefit can also be attributed to our natural circadian rhythm, which measures our cognitive, behavioral, and physical changes in 24 hours. Light and dark have the most significant impact on our circadian rhythm, but when exercise can also have a considerable effect. Studies have shown that the later people exercise in the afternoon and evening, the more difficult it can be to sleep and get a good night's rest. Struggling with drowsiness or feeling generally tired is often the biggest hurdle in people feeling mental clarity or focus.
Consistency and routine
It takes an average of 66 days to establish a routine. Most people want a consistent workout routine, which cycling can provide, yet they need help establishing one. In fact, 47% of people claim that finding the time is the most significant hurdle in making exercise a regular part of their lives.
Does this sound familiar? Perhaps you're attempting to establish a cycling routine where you ride five days a week. During the week, your lunch break is when you've set aside time to get out for a pedal, which goes smoothly during the first week. However, deadlines and lunch meetings have you working through lunch the following two weeks. You're not even close to getting to the 66 days it takes to establish a routine, and the steam you gathered from the first week quickly fizzles out.
Simply put, you have far fewer responsibilities during the early morning hours. That same work scenario wouldn't impact your ride if it were in the morning, and you'd be that much closer to establishing a consistent routine.
Better sleep quality
Waking up early and starting the day with cycling can also help you get better sleep. Morning exercise, rather than in the evening, helps regulate your circadian rhythm, which can lead to more productive sleep. While it is easy to think that going for a spin before bed will make you more tired, it dysregulates your circadian rhythm, typically having the opposite effect and waking you up more.
Cycling in the morning can also help your body flush out hormones that increase your heart rate and make it more challenging to sleep later. Riding your bike will also help release good hormones like melatonin, which helps with your sleep cycle. It also releases endorphins that relax your mind and body, helping to eliminate stress, anxiety, and pain that make falling asleep more difficult.
Enhanced mood
Exercise at almost any time of the day can enhance your mood—unless you try to exercise before bed, which keeps you awake. When you choose to do something like going on a bike ride first thing in the morning, you intentionally set a positive tone for the rest of your day. Heading out on a morning bike ride helps the body release a stress hormone called cortisol, which can give you a more generally optimistic outlook on your day. Morning rides also improve your brain chemicals and release endorphins that help you move on from anxious thoughts.
Appetite control
Cycling first thing in the morning may also be a great way to control your appetite for the rest of the day. While it may seem counterintuitive, a morning bike ride will help reduce ghrelin, the "hunger hormone." At the same time that ghrelin is reduced, hormones like peptide YY that help the body feel full are increased. Furthermore, since you are not likely to be voraciously hungry after a morning bike ride, it will be easier to make healthier food choices when it is time to eat.
Improved long-term adherence
Some studies demonstrate that those who choose a morning workout routine are likelier to stick with it long-term than those attempting a workout later in the day. Time is the most significant factor, as fewer distractions and responsibilities in the morning allow you to have the time to get a workout in.
But the other benefits factor in as well. Remember, pedaling in the early morning can lead to increased metabolism, a better mood, less stress, and better sleep and appetite control. Working out in the morning feels better than working out later in the day on the physiological level, making such exercise feel more rewarding and making you more likely to continue this routine in the foreseeable future.
How to get started
So much of switching your time cycling to the mornings depends on getting a good night's rest, which, in turn, means getting to bed early. Yet, the evening hours are some of the most sacred for many, especially those with kids. The few hours after the kids go to bed may be your only time to talk and spend with your significant other. Or it is the only time you have to watch your favorite TV series or new documentary that's come out. All this likely results in you going to bed far too late for an early morning ride. Let's face it: five hours of sleep won't be enough to sustain you long-term.
So, here are some ways you can hold yourself accountable and how others can help as well.
Family support
Having the support of your family and spouse can be the difference between sticking to a regular morning bike ride routine and dropping it altogether. A big part of this is having an established bedtime that you and your partner stick to. Studies have shown that partners who go to sleep at the same time not only get more sleep but will likely have better REM sleep. However, this doesn't always work, so taking advantage of a spare bedroom is critical. If your partner needs to stay up one night, having either of you use the spare bedroom can save your sleep cycle as you are less likely to be interrupted when they come to bed.
Gradual adjustments
Having an earlier bedtime can be a major adjustment to your life and schedule. Attempting to move your bedtime two hours earlier can be futile, as you will likely lay awake for those hours while your body and mind wind down. Rather than making the change in one drastic adjustment, try gradually adjusting your bedtime over time. Start by going to bed 15 minutes earlier for two or three nights. After those few nights, knock off another 15 minutes and have that be your bedtime for a handful of nights. It may take a few weeks, but allowing your body to adjust in smaller increments will pay dividends in the long run.
Do the same thing with your wake-up time. If your goal is 5:00 A.M. and you regularly wake up at 7:00, start by setting your alarm to 6:45 A.M. and work toward your goal. If you handle the incremental change well, consider changing in 30-minute intervals.
Consistent sleep schedule
Start going to bed and waking up at the same time every day. Once you determine the time that works for you, stick to it, even on the weekends. Having to pass on Friday night outings with friends initially feels awkward, but if you prioritize your routine long enough, everyone will eventually catch on. Remaining consistent on when you go to sleep and wake up will help your body adjust and regulate its internal clock.
Create a bedtime routine
Establishing a bedtime routine and a consistent sleep schedule will also help you get better-quality sleep. Here, the emphasis must be on activities that help relax and calm you rather than restimulate you. Consider reading a book, meditating, or taking a warm bath or shower.
Stay off screens for at least the hour leading up to bed. The blue light from screens can trick our brains into thinking it isn't time to go to bed, halting the release of melatonin. One survey showed that 91% of participants reported having poorer sleep quality due to screen usage before bed. Another survey showed that participants who used screens just before bed had nearly 30% higher stress levels than those who didn't.
Optimize your environment
Ensuring your sleeping environment is set up correctly is another significant factor in getting proper sleep so you can wake up for that early morning ride. Start by ensuring your mattress, pillows, and bedding is comfortable. When was the last time you replaced your mattress?
Make sure your room is cool, dark, and without significant noise. Our bodies naturally drop in temperature as we sleep, so having a cooler room can help aid this process. A cooler room can also help the brain kickstart the release of melatonin, which is also released when the room is darker. If the room is too light, your brain might be tricked into thinking it is still light out and withhold melatonin. Light also messes with your circadian rhythm. For noise, consider wearing earplugs or using a white noise machine.
Morning routine
A morning routine can be just as important as a bedtime routine. When you first wake up, try to be exposed to natural light, which helps your circadian rhythm. Natural light also boosts serotonin levels, helping with energy and alertness. It is best to be exposed to natural light for at least 30 minutes within the first two hours of waking up. Even overcast natural light is better than artificial light.
Since time is of the essence, getting out the door and on your bike as quickly as possible will yield the most riding time. Having your riding clothes ready and laid out the night before will speed you through the process. One thing you want to avoid doing on your morning ride is jumping into the bushes for an emergency Number 2, so it's best to "go" before you head out. Until you develop a routine, this might not be easy or guaranteed. Coffee is an excellent way to get your bowels moving, so load up your coffee maker in the evening and set up the timer so the brew is ready before you wake up. If caffeine isn't a part of your diet, hot liquids such as tea or plain hot water have been known to work just as well.
Limit simulants, alcohol, and heavy meals
Caffeine and nicotine are the two most common stimulants we come across every day. While staying away from nicotine products is a no-brainer, caffeine can be more difficult. Nicotine increases your heart rate, increases cortisol levels, and reduces oxygen flow to muscles and vital organs. Caffeine also comes with a whole host of issues. Not only can it negatively impact your sleep, but caffeine also raises your blood pressure and can cause anxiety, digestive problems, and dehydration. If a cup of coffee is a must, limit it to one.
Alcohol has no scientifically proven health benefits. The most recent published statement from the World Health Organization is that there's no safe amount of alcohol that does not affect health. Other than being a carcinogen, alcohol disrupts sleep cycles, acts as a diuretic that causes dehydration, slows down muscle recovery and hormone production, decreases cognitive function, and causes numerous adverse long-term effects. Limiting, or better, entirely removing alcohol from your diet will result in significantly better sleep, recovery, and overall health. A heavy meal before bed is detrimental to your body and sleep. Consider a light evening meal or snacks if you must eat before bed. Almonds, walnuts, cashews, and pistachios all contain melatonin, so a handful before bed for a snack could improve your sleep.
Mind your diet
Ensuring you eat a healthy, balanced diet can help improve sleep. Getting a good night's rest is more of an entire lifestyle choice than many would think, so having a diet that supports a healthy lifestyle is vital. A balanced, nutritious diet provides your body with the nutrients it needs to perform well throughout the day and begin releasing the chemicals you need for better sleep. Excessive snacking or large meals right before bed can also impact sleep. A horizontal position isn't ideal for digestion and can lead to nausea or heartburn. Poor sleep can also result from a digestive system that has to work overtime to digest food despite going to sleep for the evening. Finish eating two or three hours before bed so your body has the proper time to fully digest the meal.
Stay hydrated
Keeping your body hydrated helps with sleep, making the early morning bike ride less difficult. Humans are good at functioning while dehydrated, so much so that 75% of adults are chronically dehydrated. Dehydration can lead to muscle spasms that wake you, headaches, and even snoring. To keep yourself hydrated, you must drink small quantities continuously over the course of the day. According to the U.S. National Academies of Sciences, an adequate fluid intake for a male is about 15.5 cups (125 oz/3.7 liters) and 11.5 cups (91 oz/2.7 liters) for a female. This is quite a bit of water, more than you're used to drinking, and at times might feel like a chore. The more this becomes a regular habit, the easier it will become. However, drink less just before bed, or you may need to get up to use the bathroom several times at night.
Limit naps
Adults aren't so different from children in the sleeping department. If you take a long nap in the late afternoon, you will struggle to sleep at night. In turn, it will be much more difficult to want to go on a bike ride when your alarm buzzes at 5:00 A.M. If you need a rest, make it a quick 20-30 minute power nap, and avoid naps in the later afternoon if you can help it.
Use an alarm
You likely already use an alarm—the one on your phone—to wake up in the morning. Here's the pro tip: set it out of reach and away from your bed. That way, it forces you to get up and shut it off, skipping the temptation of pressing snooze repeatedly.
A slower, gradual wake-up is better than an abrupt, blasting sound, so change your alarm sounds accordingly. A gentler wake-up can help reduce sleep inertia, which is the groggy, foggy-head feeling often accompanied by quickly waking up from a deep sleep. A great way to do this is to use a sunrise alarm clock rather than your phone. These clocks will not only play a gentle noise to wake you but also have a light that gradually gets brighter, mimicking the sunrise and helping our bodies wake up more naturally, which reduces sleep inertia. If your partner has a different sleeping schedule and you want to avoid waking them up, consider using a smartwatch or a wearable vibrating alarm.
Stay motivated
In the grand scheme of things, taking roughly 66 days to establish a routine is a short time. Stick to it by setting goals and focusing on them. Have your goals be clear and attainable. "I want to ride my bike more" is not a clear goal because "more" doesn't have a specific value like "five days a week" does. If your goal is to wake up at 5:00 A.M. to go for a ride, remember you must match it with a goal of 10:00 P.M. bedtime the night before. Remember, all of these different factors work together.
Remain motivated by rewarding yourself. If you've set a goal to ride your mountain bike by 6:00 A.M. five days a week, schedule a mountain bike destination vacation once you've remained consistent for three months. Rewards, big or small, will help keep you motivated as you shift your lifestyle.
Stay patient and persistent
Don't beat yourself up too much if you struggle. Changing your sleep habits is a significant thing to do, and it will take time. If you need to spend more time adjusting your bedtime and wake-up time with the 15-minute intervals, that is okay; just remain persistent. It will be helpful to track these changes in a diary. Write down the date and time you wake up and go to bed. Jot down what went well and what didn't — you may see patterns that can help you adjust your sleep schedule and routine further. Alternatively, you can use a sleep tracker built into your smartwatch to keep you focused on your goal. Tracking the quality of your sleep could also be beneficial since it can correlate to other lifestyle choices that you can tweak to optimize for the goal.
Join a group ride
Other people may be the accountability partners you need to get up early in the morning and ride your bike. And you are in luck! Especially with road riding, many cyclists enjoy the early morning hours to get their pedalings in. Your local bike shop is a great starting point for finding out about group rides in your area that you could join, but apps like Chasing Watts and Strava are also good resources for connecting with cyclists in your area. If you use an indoor trainer for some or all of your morning rides, consider getting connected with an app like Zwift. Zwift offers countless group rides for all skill levels via its online platform, where you can connect with cyclists worldwide.
Consider bike insurance
Bike insurance is generally a boring subject to discuss, until the very moment that you wished you had it. Unfortunately, there’s a general misconception that your bike is somehow covered by other insurance policies you may already have, and it often takes a claim to find out how much coverage you do, or do not have. A specialty bike insurance policy from Velosurance is designed to address specific needs of cyclists. The basic policy covers the bike for theft and accidental damage, even if it occurs away from home, on a ride, or even when the bike is in the hands of an airline. Optional coverages with varying limits, such as medical payments, liability and uninsured motorist can be added to address the specific risks you take on when riding your bike. A customized bike insurance quote can be gotten in as little as 5 minutes and the policy can be purchased at the same time; all policies are issued within 2 business hours.
Social and environmental benefits
One of the most significant benefits of cycling early in the morning during the summer is beating the heat. Take Los Angeles, for example. During July, the average sunrise temperature is 61°F (16 C). Waiting just a few hours will raise that average temperature until it hits 88°F (31C) later in the day. You are also more likely to have a more tranquil and enjoyable time in nature when riding with temperatures in the low-60s rather than the high-80s.
Despite the roads or trails being generally empty in the morning, you may pass by other cyclists enjoying the peace and tranquility of nature. While you may enjoy your solo morning ride, you could also encounter a future riding buddy.
Jim Rohn, a motivational speaker, says we are the average of the five people we spend the most time with. Because waking up before sunrise to go on a bike ride takes a lot of discipline, it acts as a filter that only genuinely motivated individuals get through. Surrounding yourself with such people can profoundly affect your life, both personally and professionally.