It’s a new year which means it’s time to set new goals and challenges for yourself to achieve in 2023. Whether you are a beginner or an expert rider, here are five new year's resolutions for any cyclists out there looking to develop their cycling skills throughout the year.
1. Explore and plan new routes with Strava
Change it up this year by exploring new routes and new places. It’s easy to get into the habit of sticking with the same routine or route, but 2023 is the year to step out of your comfort zone and plan out new routes to ride. There are so many amazing views and places waiting for you to experience to add a bit of excitement to your normal routine.
The Strava app is a great place to get started. It can help recommend, plan and discover new routes for you to follow based on your chosen destination. Choose your preferred route type (most popular or direct), amount of elevation (high or low), and surface type (paved or dirt).
Join our Quad Lock Strava community here
To help navigate your rides easier, securely mount your phone to your bike using a Quad Lock Bike Mount. This keeps your phone accessible to use for navigation and tracking your ride data.
Check out how it could be used below.
Choose from 3 options that best suit your bike: the Out Front Mount, Out Front Mount Pro and the Stem Mount.
2. Set a weekly distance goal and stick to it!
Once a week set a distance goal of how many miles/kilometres you want to ride (and stick to it!). Write down or tap your distance goal into your phone at the start of a new week. This is a great way to keep yourself accountable every week and lets you adjust the distance based on your goal that week. Start small and work your way up to higher distances during the year to challenge yourself. It might be difficult at the beginning, but doing this consistently will build a great habit that will help improve your cycling performance, physical fitness and mental health. The easiest and cheapest way to do this is by tracking your rides using your phone. (We recommend our favourite pairing of the Strava app and Quad Lock Bike Mount).
3. Improve your cycling fitness by including off-the-bike workouts in your training plan
Training your body off the bike is just as important as it is on the bike. Implementing a workout routine between your cycling sessions can largely benefit your health and accelerate your cycling performance.
Bike Radar goes through a great list of exercises you can do off the bike to improve your skills of climbing, sprinting and endurance.
Climbing: One-leg bridge changeovers, leg squat with rotation, press-up hold-to-knee raise
Sprinting: One-legged squat jumps, alternate leg bounds, power skipping
Endurance: Deep core holds/pulses, planks
4. Cycle with a friend or with a local cycling group
One of the best things about cycling is the sense of community that comes with it. What better way to keep motivated to ride than having the company of a friend or group? Having a cycling partner can provide motivation and keep you accountable even when you don’t feel like riding. It’s also just a great way to spend time with people you love or meet new people who share the same interest as you.
5. Train for a long-distance ride
Want the ultimate challenge for the year? Train for a long-distance ride. You are going to need to apply resolution #2 into your life to help achieve this. Set a weekly distance goal and stick to it. Try to increase your distance each week until you have built enough endurance and skills to tackle a long-distance ride. A good rule of thumb is adding around 10% to your weekend-long rides or 20-30 minutes each week. It’s important to note that fueling your body with the right nutrition before and after a ride is what can shape your cycling journey.