Chongqing Huanyu Automobile Sales Company , http://www.huanyuauto.com
Ten reasons to ride your bike early in the morning
For many of us, a typical weekday begins with waking up and sipping coffee while preparing for work. After a quick shower and getting dressed, we finish our morning coffee before starting work at 9:00 A.M. The workday ends at 5:00 P.M., and after coming home, we spend time with our kids or partner, helping prepare dinner. From 5:00 to 7:00 P.M., it's family time — dinner followed by a game or movie — before the bedtime routine starts at 8:00 P.M. By the time the last story is read and the kids are asleep, it's likely 9:00 P.M., and this is often the first quality time we have together as a couple. We chat, maybe watch an episode or two of our favorite show, and then go to bed by 11:00 P.M., only to repeat the cycle the next day.
Does this sound familiar? For many, time on a bike is limited to weekends, making it hard to build consistent cycling habits. If you want to improve in any cycling discipline, riding should be part of your regular routine. Building fitness doesn't happen just on weekends. One of the easiest times to fit in a ride is early in the morning. Surveys show that over 50% of Americans who exercise regularly do so before 10:00 A.M. Waking up a bit earlier to include a morning bike ride could be the key to fitting cycling into your life. And there’s more than just convenience — there are numerous mental and physical benefits to starting your day with a ride as the sun rises.
**Beat the Traffic**
One of the biggest advantages of riding in the early morning is avoiding traffic. Road cyclists can get out before commuters start their daily commute. Most people commute between 7:00 and 7:30 A.M., so a ride that finishes before 7:00 A.M. is ideal. You'll likely only share the road with other cyclists, making the experience safer and more enjoyable. With fewer cars around, you avoid the stress of navigating busy streets, which also reduces the risk of accidents. In fact, 47% of crashes occur during peak hours, and 24% of fatal accidents happen during these times.
For mountain bikers and gravel riders, the trails are usually empty in the early morning. You might not see another soul all day, returning to a trailhead with only your vehicle in sight. There's something special about reaching the top of a climb and watching the sunrise over the mountains. Even if you encounter some traffic on your way back, the main benefit is the quiet and peace of the morning, free from distractions like phone calls or emails.
**Boosted Energy Levels**
A consistent morning cycling routine can be a great way to kickstart your day. Depending on the intensity, you can burn 400-1,000 calories per hour. But the real benefit comes from EPOC (Excess Post-Exercise Oxygen Consumption), or the "afterburn effect." Your body continues to burn calories even after your ride as it recovers. Studies show that EPOC can account for up to 15% of total calorie burn post-workout. So if you burn 1,000 calories, you could burn an extra 150 due to EPOC, and this effect can last up to 24 hours.
**Increased Alertness**
Many Americans rely on coffee to start their day, but a morning bike ride can naturally boost alertness without the side effects of caffeine. Cycling increases oxygen flow and activates the endocrine system, giving you a natural energy boost. It also improves heart and lung function, contributing to better overall alertness.
**Improved Focus and Mental Clarity**
Morning rides can enhance focus and mental clarity. Exercise promotes the release of neurotransmitters that improve attention span and cognitive function. This is especially helpful when following your natural circadian rhythm, which is influenced by light and dark cycles. Exercising too late in the day can disrupt sleep patterns, making it harder to feel clear-headed the next day.
**Consistency and Routine**
Establishing a habit takes about 66 days, and consistency is key. Many people struggle to find time for workouts during the day, but mornings offer fewer distractions. If you're trying to build a routine, morning rides are more likely to stick because they’re less affected by unexpected events.
**Better Sleep Quality**
Morning exercise helps regulate your circadian rhythm, leading to better sleep. Unlike evening workouts, which can disrupt sleep, morning cycling helps your body release hormones like melatonin, promoting restful sleep. It also reduces stress and anxiety, making it easier to fall asleep and stay asleep.
**Enhanced Mood**
Starting your day with a bike ride sets a positive tone. Exercise releases cortisol and endorphins, improving mood and reducing anxiety. It gives you a sense of accomplishment and optimism that carries through the day.
**Appetite Control**
Morning cycling can help control hunger throughout the day. It reduces ghrelin, the "hunger hormone," and increases peptide YY, which makes you feel full. This leads to healthier food choices later in the day.
**Social and Environmental Benefits**
Riding in the early morning allows you to enjoy nature with fewer people and cooler temperatures. It's also a chance to meet fellow cyclists and build a community. Plus, it's a great way to reduce your carbon footprint and enjoy the environment.
**Improved Long-Term Health**
Studies show that people who exercise in the morning are more likely to stick with it long-term. Morning routines are easier to maintain, and the benefits—like better sleep, increased energy, and reduced stress—make it more rewarding.
**How to Get Started**
To make morning rides a habit, you need to prioritize sleep and create a consistent routine. Involve your family, adjust your schedule gradually, and set up a relaxing bedtime routine. Ensure your environment supports good sleep, and use tools like alarms and apps to stay motivated.
**Consider Bike Insurance**
Bike insurance is often overlooked, but it's essential for protecting your investment. Velosurance offers specialized policies that cover theft, damage, and other risks. With fast quotes and easy coverage, it's a smart choice for every cyclist.
Start your day with a ride, and you’ll feel the difference in your health, mood, and lifestyle.