Did you know there’s a fitness revolution happening right now?
It’s not the latest high intensity interval training class. Or that dip in the ice-cold plunge pool. Nope – it’s weekend warriors discovering recreational riding.
Grabbing the bike every Saturday and Sunday and getting healthier while they’re at it.
In fact research conducted by PeopleForBikes revealed there were 112 million cyclists in 2024. That’s OVER A THIRD OF THE POPULATION enjoying the benefits of riding bikes.
The best part?
Most cyclists are not elite athletes training for competitions. They aren’t even commuting to work or school every day.
They’re weekend warriors who decided riding was just too fun to only do once a week.
What you’ll learn:
- Why Weekend Riding Is Exploding In Popularity
- The Health Benefits That Keep Riders Coming Back
- Bike Maintenance and Tune-Up Essentials
- How To Get Started As A Weekend Warrior
Why Weekend Riding Is Exploding In Popularity
The fitness revolution that’s happening didn’t start in a gym.
You won’t see it in any workout brochure. Because it’s happening on trails, bike paths, and streets everywhere this weekend… and every weekend.
Recruit riders, commuting cyclists, and every type of cyclist in between are fueling cycling participation growth. Riding is one of those unique activities that can easily adapt to your schedule.
No gym membership. No day planner crammed with classes.
Pop on a helmet and hit the road.
But it’s more than that…
When was the last time you enjoyed yourself at the gym? Or got super excited about your morning run?
Recreational riders LOVE riding their bikes. It’s fun. And when exercise is fun, it doesn’t feel like “exercise” anymore.
Riders ride because they WANT to. Which leads to consistency.
Once you realize how fun biking is, you’ll ride more often. And better health is simply a happy side effect of riding for fun.
Throw in some easy bike maintenance and tune up tips so you’re never sidelined by a broken bike and you’ve got a recipe for success.
Not to mention bikes themselves are more accessible than ever. Service your bike regularly and you don’t need to spend thousands of dollars for a quality ride. There’s a bike for every type of rider at nearly every price point.
Here’s another secret most folks don’t know yet…
The weekend warrior community is strong. From group rides to charity rides and weekend events, there’s more than enough opportunities to meet up and ride with other recreational cyclists.
Build friendships. Have fun. And get FIT while you’re at it.
The Health Benefits That Keep Riders Coming Back
Alright, so riding is fun.
But why are so many people hopping on their bikes each week instead of say… going to the gym?
Because riding bikes is incredibly good for you.
Per data cited by Bicycle Guider, the average cyclist has the fitness level of a person 10 years younger and a two-year higher life expectancy than a non-cyclist.
That’s incredible.
Not only will cycling improve your cardiovascular endurance, it can:
- Lower blood pressure
- Decrease stress levels
- Build stronger legs, core, and lower body muscles
It’s also low impact. Which means riders avoid much of the pounding their bodies take from higher impact activities like running.
This makes cycling ideal for all ages and fitness levels. Especially for weekend warriors who may be jumping back into a fitness routine after a long break.
But there’s one more HUGE benefit…
Many riders say that riding clears their head. Not only is exercise excellent for physical health, it can improve mental wellbeing too. Disconnecting from phones and devices to ride around the block can work wonders on stress levels and anxiety.
Bike Maintenance and Tune-Up Essentials
If you really want to separate yourself from the casual riders out there. Learn how to do some basic bike maintenance and tune up.
Sure, riding is fun. But taking care of your bike is kind of satisfying too. And when your bike rides smoothly, shifts effortlessly, and stops reliably – you’ll ride more.
Don’t worry, you don’t need to become a professional mechanic. But doing some routine maintenance on your bike will save you headaches down the road. And extend the life of your bicycle.
Here are the basics every weekend warrior should know:
- Tyre pressure – Take a few minutes to check your tyre pressure before every ride. Properly inflated tyres will ride faster and you’re less likely to get a flat tire.
- Brakes – Check that your brake pads have life left in them. And that both your front and back brakes respond quickly when pressed.
- Chain – Keep your chain clean and lubed. Riding with a dry or dirty chain wears down your gears faster and makes pedaling harder.
- Gears – Are you shifting smoothly through the gears? Do they feel precise or do they slip/jump at times? If gears aren’t shifting right your cables probably need adjusted.
Outside of your basic pre-ride checks, get your bike tuned-up twice a year. A quality bike maintenance and tune up should include wheel truing, bearing check, and replacement of any worn cables and derailleur adjustment.
Couple more tips:
Wash your bike after muddy or wet rides. Dirt and grime can wear down moving parts faster. Store your bike indoors or under cover if possible. Don’t skimp on a good lock either. And ALWAYS keep a repair kit when riding. A spare tube, tyre levers, and mini-pump will help patch up any problems and get you home safely.
How To Get Started As A Weekend Warrior
Congrats. You’re about to join what’s quickly becoming a fitness revolution.
Starting as a recreational rider is easy. Honestly the hardest part isn’t a workout routine, it’s mustering up the motivation to go for your first ride.
Here’s what you need to do:
Keep. It. Simple.
Don’t go try and crush 50km your first weekend. Start small with short rides near your home. Even a 30 minute ride around your neighbourhood is perfect. You can always add more distance and time as the weeks go by.
Find local bike trails and paths. Unless you LOVE riding in traffic. There’s an easier way! Riding trails are almost always safer and more enjoyable. Plus you’ll see some cool scenery. Do a quick Google search and find the perfect trail for your next ride.
Invest in some safety gear. Not just a helmet, but a helmet that fits properly. Gloves help with grip and comfort too. And pick up some reflective gear or lights. Staying visible is KEY.
Lastly… don’t be afraid to ride with others.
Find a local riding group. Join a bike club. You’ll find these types of groups welcome all skill levels. Better yet, riding with others is one of the quickest ways to stay motivated. And it’s more FUN to ride with friends.
Welcome to the weekend warrior fitness revolution. It’s everywhere… and growing each week.
Bringing It All Together
Recreational riding is here to stay. And it’s easily one of the best forms of exercise you can take part in.
Weekend Warriors are proof riding your bike doesn’t need to be expensive. Nor does it have to be complicated.
All it takes is two wheels…and some motivation!
Let’s recap:
- Cycling is more popular than ever. And more recreational riders than you think!
- Riding your bike has MANY health benefits. Improving your physical and mental wellness.
- Performing regular bike maintenance and tuning up your bike will keep you riding week after week.
- Starting out is easy and doesn’t require any previous experience
The fitness revolution is happening outdoors. On paths, trails, and roads all over the world.
It’s fun. Go ride a bike.
