HOW TO BUILD A CONSISTENT MORNING CYCLING HABIT

By Mr. Old Man

Most people work 8 hours a day or more and have very limited free time for cycling—unless they make use of the early mornings before work.

To build a consistent morning cycling habit and hit a target of 40–50 km, you’ll likely need to wake up at 4:00 AM and be ready to roll by 4:30. If your goal is just 30 km or less, you can get away with waking up about 30 minutes later.

If you don’t prepare everything the night before or if you oversleep, chances are you won’t stick to your morning routine—or even have enough time to complete your ride.

Here are 5 golden rules that experienced morning cyclists swear by:

1. PREP EVERYTHING THE NIGHT BEFORE:

Check your bike to ensure it’s in good condition. Pack your essentials—repair tools, spare inner tube, water bottle—into your saddle bag. Lay out your helmet, gloves, and cycling outfit where you can grab them easily. Once you’re dressed and ready, it’s much harder to crawl back into bed.

     2. PLACE YOUR ALARM CLOCK ACROSS THE ROOM:

That way, you’re forced to get out of bed to turn it off.

    3. HAVE A SPECIFIC PLAN:

Know where you’re going, what route you’ll take, and how many kilometers you want to ride. Having a clear goal makes it easier to get moving.

   4. LEAVE ON TIME:

Especially important if you’re riding with friends—don’t be the one holding everyone up.

5. NO EXCUSES:

Don’t skip your ride just because it’s chilly, you stayed up late, or you’re feeling a bit tired. Telling yourself you’ll make it up in the afternoon often leads to missed rides and broken habits. Skip a few days in a row, and the morning habit becomes much harder to regain.

For those living in colder countries or in places where the workday starts later (like 9:00 AM), waking up around 7:00 or 8:00 AM may still give you enough time for a satisfying ride—especially in the spring or summer. The key is to adapt your cycling schedule to your climate and lifestyle while staying consistent.

Morning cycling boosts your health, energizes your day, and puts you in a positive mindset. Try applying these simple rules—you might just turn it into your favorite part of the day!

Mr. Old Man