🚴♀️ From rusty to ready: Cycling Edition
- Sidetracks Women
- Sep 22
- 2 min read
After a long winter it’s normal to wonder: Will I still cope with hours in the saddle?
Maybe you’ve already booked your cycling tour and the big question now is: Am I fit enough?
The good news is – yes!
You don’t need to be “super fit” to enjoy our cycling tours. With a few gentle steps now, you’ll be ready for spring rides that feel good rather than sore.
(Not booked yet? Then it’s the perfect moment to check if there are still spaces available – before your favourite tour pedals off without you!) 🚴♀️
Your gentle 4-week cycling plan
Week 1–2: Two short rides of 30–40 minutes, flat and easy pace.
Week 3: Extend one ride to 60–75 minutes, keep the other short and gentle.
Week 4: One longer spin of 90–120 minutes, plus a shorter recovery ride.
👉 Keep your pace “chat-friendly” – you should be able to talk, not sing.
(Want more ideas? Check out our blog post: How to get fit for your first cycle tour)
Saddle comfort matters
Think ahead and take these tips seriously – not being able to sit anymore can spoil the rest of your tour!
Heel test: With your heel on the pedal at the bottom, your leg should be just straight.
Slight tilt helps: 1–2° nose down can ease pressure.
Shorts + cream: Padded women’s shorts (no underwear!) plus a dab of chamois cream = magic.
Move often: Stand up for 20–30 seconds every 10–15 minutes. Pretend you’re admiring the view – your sit bones will thank you.
Fuel for fun
Sip steadily: 500–750 ml fluid per hour, with electrolytes on longer rides.
Snack often: Banana, nuts, or half an energy bar every 20–30 minutes. Cake stops allowed 😉
💡 Don’t want to buy special drinks? Try this instead:
A pinch of salt in your water bottle (about 1/8 tsp per 500 ml).
Mix half water, half fruit juice + a pinch of salt = a simple sports drink.
Bananas and a handful of nuts give you potassium and magnesium naturally.
What to wear – simple but smart
You don’t need expensive sports fashion. The key is:
Comfort first: breathable, quick-drying fabrics.
Layering works: several thin layers are better than one thick one.
Long sleeves: the best sun protection (lighter than sunscreen for a whole day).
Underwear matters: if you don’t wear padded bike shorts, avoid underwear with tight leg elastics – they rub and cause trouble fast.
👉 Think practical, not fancy – your body will thank you after hours in the saddle.
(More details in our blog: Oh no, I don’t have the proper gear to wear!)
More helpful tips
We’ve put together a short Fitness & Mobility Guide with easy exercises and everyday habits – perfect if you want to loosen up, get stronger, and feel ready for both cycling and hiking.
👉 If you’re on the list – get moving!
If you haven’t booked yet, this is the perfect moment:
Make sure your favourite tour is on your calendar, secure your spot, and start your gentle training. 🚴♀️
Remember, you don’t need to do it alone. Our tours are designed so that women ride together at a relaxed pace, with support close by if needed. (And yes, snack breaks are practically mandatory. 😉)
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