You’re halfway through a grueling climb, legs burning, and suddenly your favorite track kicks in.
Something changes…The pain feels more manageable, your cadence picks up, and somehow that summit doesn’t look quite so intimidating anymore.
This isn’t just your imagination at work. Science has proven that music can transform your cycling performance in ways that might surprise you.
The Power of Music in Cycling
Research shows that cyclists can ride up to 1.25 km/h faster during a 10km time trial while listening to music. That’s not just a minor improvement, it’s the kind of gain that could transform your next ride.
The magic happens when those feel good chemicals, serotonin and dopamine, start flowing through your brain. These natural performance enhancers help dull pain and fight fatigue while you’re crushing those hills.
How Music Transforms Your Ride
Your brain loves to sync with the beat of whatever you’re listening to. The sweet spot for cycling falls between 125 to 140 beats per minute, which naturally helps your pedaling efficiency.
When fatigue starts creeping in, music acts as a powerful distraction. Scientists call this “dissociation,” but let’s be honest, it’s just your brain being too busy jamming to notice your legs complaining.
Studies show that this distraction can reduce your perceived effort. That means those tough intervals might feel just a bit more manageable with the right soundtrack.
The Science Behind the Beat
In the early days of cycling, live bands often played during races to motivate riders – an early example of how rhythm and music were used to boost performance and morale.
According to a comprehensive review in the National Library of Medicine titled “The Influence of Music Preference on Exercise Responses and Performance,” music fundamentally alters our physiological and psychological responses during exercise.
Your body’s movement naturally synchronizes with the music’s tempo. This synchronization improves your cycling economy and efficiency, especially during those long endurance rides.
Recent research has shown that music can even help regulate your breathing patterns and heart rate. It’s like having a personal pacer built into your favorite playlist.
Making Music Work for You
Indoor Training
This is where you can really let loose with your playlist. Crank up the volume and transform that boring trainer session into your personal cycling disco.
The controlled environment of indoor training means you can experiment with different music styles and tempos to find what works best for different types of workouts.
Outdoor Riding
Safety comes first when riding outdoors. Consider using bone conduction headphones that keep your ears open to traffic sounds.
Many cyclists find that music helps them maintain a steady pace on long rides. Just make sure you can still hear approaching vehicles and other cyclists.
Smart Ways to Use Music While Cycling
Keep the volume at a reasonable level where you can still hear your surroundings. One earbud out is better than complete musical isolation.
Match your music tempo to your intended effort level. An easy recovery ride might need something chill, while those intense intervals call for more energetic tracks.
Creating specific playlists for different types of rides can help optimize your performance.
Think upbeat tracks for HIIT sessions and steady rhythms for endurance rides.
Final Thoughts and A Playlist!
Music isn’t just about making your ride more enjoyable, it’s a scientifically proven performance enhancer. Just remember to prioritize safety over your perfect playlist when riding outdoors.
Whether you’re tackling a challenging climb or pushing through a tough indoor training session, the right music could be the extra boost you need. Now, time to update that cycling playlist and put these benefits to the test!
Here’s a playlist for you to try out:
Remember: the ideal cycling tempo is between 125-140 BPM (beats per minute). Here’s a selection that hits that sweet spot while appealing to riders in their 40s to 60s:
- “Don’t Stop Believin'” – Journey (129 BPM)
Perfect for those long climbs when you need motivation - “Eye of the Tiger” – Survivor (139 BPM)
A classic training song that matches ideal cycling cadence - “Start Me Up” – The Rolling Stones (132 BPM)
Great for warming up and getting into rhythm - “Born to Run” – Bruce Springsteen (146 BPM)
Slightly faster tempo for when you need to push harder - “Another One Bites the Dust” – Queen (110 BPM)
Ideal for steady-state riding and recovery sections - “Walking on Sunshine” – Katrina & The Waves (137 BPM)
Perfect tempo for maintaining consistent effort - “Sweet Home Alabama” – Lynyrd Skynyrd (129 BPM)
Matches natural cycling rhythm perfectly - “Beat It” – Michael Jackson (139 BPM)
Great for high-intensity intervals - “You Shook Me All Night Long” – AC/DC (127 BPM)
Ideal tempo for maintaining steady cadence - “I Ran” – A Flock of Seagulls (140 BPM)
Perfect for pushing the pace near the end of your ride
Was this useful for you? Share with others and maybe they can get something out of it too 👇
