Ask a coach: 'How often should I ride my bike to get fit?'

First we need to reflect on what is meant by ‘getting fit’ - then, with that definite goal in mind, coach Alex Welburn takes us through the optimal volume of riding

Male cyclist riding his bike to get fit
(Image credit: Future)

How many times a week should I cycle to improve and get fit? A common thought I’m sure we have all had at some point. It doesn’t matter if it is the first time you have picked up a bike and are wondering how long it will take you to reap the rewards of your new sport, or if you are focusing on racing.

With these sorts of questions, context is very much key. What exactly does improving fitness mean? What does it depend on? In this article, cycling coach Alex Welburn will go over both these questions as well as give you a few tips on how to get the most out of your rides. 

Alex Welburn
Alex Welburn

Performance cycling coach Alex Welburn is one of the experts who will be answering your questions in Cycling Weekly's Ask a Cycling Coach series, online every Wednesday. He's currently completing a PhD on Critical power and W' at Loughborough University whilst also managing the Performance Project, in which he coaches athletes and provides consultation.

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Alex Welburn

Alex is a Physiologist, Performance Coach, who also lectures occasionally at Loughborough

University where he is completing his PhD in Critical power and W'.


After competing for over 10 years on the bike, where he has competed for GB in both

cyclocross and mountain bike events, he now spends his spare time in the mountains as an

aspiring guide. Alex has worked with cyclists of all levels over the last 9 years, from ultra-

endurance world champions to the Women’s TDF. Supporting his PhD he manages The

Performance Project, consulting with and coaching athletes. Finally, he is also a proud

sponsor of southern based LAKA X Pedal Mafia Race Team.