Why New Riders Should Try An Early Morning Bike Ride

If you are new to cycling, you’ve probably been trying to find the perfect time to get out and ride.

As someone who has recently taken up cycling, I’ve found that heading out for a morning bike ride has been a huge game-changer.

While it can be tough to drag my butt out of bed before the sun comes up – the benefits of starting my day with a ride have been well worth it!

Riding in the morning is a great way to start the day off on the right foot.

It gets my blood pumping and my endorphins flowing, leaving me feeling energized and ready to tackle whatever challenges come my way.

Plus, there’s something special about experiencing the world as it wakes up – the quiet streets, the cool morning air, and the promise of a new day ahead.

If you’re new to cycling, I highly recommend giving early morning rides a try.

Not only will it help you set up a routine and stick to a workout plan, but it’s also a great way to set a positive vibe for the rest of your day.

And who knows – you might just find yourself falling in love with the sport and eager to hit the road every morning.

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8 Benefits of an Early Morning Bike Ride

As someone who has recently started cycling in the mornings, I can tell you that there are several benefits to that early morning ride.

Here are some of the best reasons to try an early morning bike ride.

1.  You Can Watch The Sun Rise

One of the best parts of an early morning bike ride is watching the sunrise.

There’s something magical about seeing the sky change colors as the sun comes up.

It’s a great way to start the day and puts me in a positive mindset.

Seriously can you think of a better way to start your day! 

early morning bike ride

2.  Beat The Heavy Traffic

The roads first thing in the morning is usually less crowded, and there are fewer walkers and runners to navigate around.

This allows me to focus on my ride and enjoy the scenery without any distractions.

Of course, you will still need to pay attention, just because there are fewer drivers doesn’t mean that they are smarter drivers.

The early morning drivers are also used to having less traffic on their commute. So, they may not be paying as close attention as they would in heavy traffic. 

3.  Nothing Will Come Up to Change Your Plans

When you go for an early morning bike ride, you are out the door before anyone has time to call you and change your plans. 

It never failed for me, if I scheduled a bike ride for after work something would come up and change my plans.  Either finishing something up at work or a sports activity for my grandkids.

When your life gets busy it seems that the first thing to get tossed out the window is the one thing that you do for yourself.

Your workout!

Getting up early and going for your bike ride will help to get your workout in before life starts to happen.

4.  Cardio Is Done for The Day

Early morning bike rides are done before you have time to think about it.

Wham bam … you are done!

No time for excuses or interruptions.  You no longer have to think about how to fit your bike ride into your day.

5.  Gives You Some “Me” Time to Prepare For Your Day

Early morning bike rides are the best way to take care of your mind, body and soul. 

When you go for an early morning bike ride, you can just get out there and get lost in your thoughts. 

I do my best thinking and planning on my early morning rides.  It helps me to think clearer, organize my thoughts, plan my day, and just let my mind relax.   

It’s just time to do something just for you. 

6.  Increases Your Focus For The Day

I also found that riding in the morning is a great way to clear my mind and start the day off on the right foot.

It’s a peaceful and calming experience that helps me feel more centered and focused.

7.  Riding Your Bike In The Morning, Helps You Sleep Better At Night

As we age sleep can become difficult, if not plain impossible some nights!

If falling asleep at night is a problem for you, then you may want to consider that early morning bike ride. 

It has been proven that outdoor exercise in the morning, when done regularly, improves sleep rhythms. 

It tells your body to produce the hormone melatonin earlier in the evening. 

This can help you to fall asleep faster and stay asleep during the night. 

Seriously, who doesn’t need that!!

8.  Boosts Your Metabolism

An early morning bike ride can jump start your metabolism.

This helps you to burn more calories throughout the day by keeping your metabolism elevated for hours and sometimes all day!

Who doesn’t want that to happen? Especially as we age!!

Tips For An Early Morning Bike Ride

As an early morning rider, I have learned that the best thing that you can do to be successful is to start getting ready the night before.

If you do you will be more likely to get up and get out the door.

  • Get Your Gear Ready

Get your gear and clothes laid out for the ride the night before.   This includes your helmet and shoes. 

Be sure to wear reflective clothing – especially if you beat the sunrise. 

Put your gear where you will see it first thing in the morning.  This way the guilt will hit, and you will be forced to put them on and go.

  • Prepare Your Fuel for the Ride

Prepare your breakfast the night before.

Overnight oats are a good grab and go item or maybe make up a bowl of Greek yogurt with granola, almonds, and fruit to put in the fridge the night before.

Then you can just grab your breakfast out of the fridge and eat while you’re getting ready.

  • Make Sure Your Bike Is Ready

Preparing your bike for an early morning ride is essential for a smooth ride. Check your tire pressure, brakes, and gears before heading out.  

Since you will be riding early in the morning consider putting lights on your bike. 

If you haven’t ridden in a while, consider taking your bike to a local bike shop for a tune-up.

  • Get a Good Night Sleep

Be sure to get 7-8 hours’ sleep the night before your ride.

This will have you well rested and ready to tackle a high intensity ride.

It will help you finish strong!

  • Hydrate

Be sure to drink a cold glass of water before you hop on your bike. 

Also make sure to take water along with you on the ride. 

Prepare your water bottle the night before and put it in the fridge with breakfast, then it will be ready to go.  

  • Get in a good warm up

Before you go on your early morning bike ride be sure to take time to do a warmup. 

Since you are just getting out of bed your muscles are cold – a good warm-up can prevent you from getting an injury. 

  • Map Out Your Ride. 

Plan what direction you are going, how far you want to go and the time that you plan to spend riding.

This way you don’t have to stop and think about it in the morning.

  • Pre-Workout Drink

Be sure to drink pre-workout or coffee before the ride.  This will give you an energy boost to get you out there and keep you going. 

Overcoming Excuses

As a new rider, it’s easy to come up with excuses to skip an early morning bike ride.  Trust me no one has more excuses than I did when I first started!

But with a little bit of preparation and motivation, I learned to overcome these excuses and enjoy the benefits of cycling in the morning.

Here are a few of my excuses that I tried:

Excuse #1: I’m Not a Morning Person

I used to be a night owl, but I found that waking up early and going for a bike ride helped me start my day on the right foot. If you struggle with waking up early, try these tips:

  • Gradually shift your bedtime and wake-up time by 15 minutes each day until you’re waking up at your desired time.
  • Place your alarm clock across the room so you have to physically get out of bed to turn it off.
  • Try the 5 second rule by Mel Robbins – When you wake up start counting down – 5-4-3-2-1 – then “launch” yourself out of bed and into a new day.

Excuse #2: It’s Too Cold or Rainy or Hot Outside

Cycling in the morning can be chilly, humid or rainy but with the right gear, you can stay warm, dry and comfortable. Here are some tips:

  • Dress in layers, so you can easily remove or add clothing as needed.
  • Wear a windproof and waterproof jacket to protect against the elements.
  • Cover your ears with a headband or hat if it’s cold out to keep them warm.

Excuse #3: Traffic is Too Busy

If you’re worried about traffic, try these tips to stay safe:

  • Plan your route ahead of time to avoid busy roads.
  • Use reflective gear or lights to increase your visibility.
  • Ride predictably and follow traffic laws.

Remember, the benefits of cycling in the morning far outweigh the excuses.

You’ll feel energized, refreshed, and ready to tackle the day ahead.

So, don’t let excuses hold you back from experiencing the joy of an early morning bike ride.

Should You Cycle Before Or After Breakfast?

This is a really good question.

Basically it comes down to how long and how intense your rides are.

If you ride less than an hour with lower intensity, riding before eating breakfast should work just fine for you.  There are actually studies that have shown cycling before breakfast can help decrease belly fat.

However, I do recommend that you take a quick snack like a banana or some almonds with you on the ride. This could come in handy if you start to crash before you finish your ride.  This energy packed snack may just give you the boost that you need.

On the other hand, if you plan to ride 60-90 minutes at a higher intensity your energy may take a hit and leave you flat if you don’t eat some carbs before your ride.

I tried to ride before breakfast since I’m not normally hungry in the mornings – this was not a good idea.

I couldn’t wait to get home to eat!

Some rides were just miserable!  I didn’t have the energy that I needed to finish as strong as I would have liked to.

I found that starting with a smaller breakfast such as wheat toast and peanut butter or a banana and peanut butter before the ride got me through with flying colors.

After the ride I have a larger breakfast, like an omelet or oatmeal, or maybe some yogurt and fruit.  Most days a smoothy is my go-to.

I make my smoothies with yogurt, spinach, ginger, protein powder, and different fruits – my favorites are strawberries or blueberries or a banana if I didn’t have one before the ride.


In conclusion, I highly recommend trying an early morning bike ride, especially if you’re a new rider.

Not only will it help you start your day on a positive note, but it also has numerous health benefits.

One of the biggest advantages of an early morning ride is that there are fewer cars on the road, making it a safer and more enjoyable experience.

Additionally, the fresh morning air can be invigorating and help clear your mind for the day ahead.

Another benefit is that it can help you establish a consistent exercise routine. By making exercise a part of your morning routine, you’re more likely to stick with it and make it a habit.

Plus, you’ll have the rest of the day to focus on other tasks without worrying about fitting in a workout.

If you’re worried about feeling tired or sluggish, don’t be. A morning bike ride can actually increase your energy levels and improve your mood for several hours afterwards.

Plus, it can help you work up an appetite for a healthy breakfast, which is essential for maintaining a balanced diet.

Overall, an early morning bike ride is a great way to start your day off on the right foot. So why not give it a try and see how it can benefit you?

Just remember to stay safe, wear appropriate gear, and have fun!

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