How to Get Up Early For A Bike Ride

The thought of dragging yourself out of a warm, cozy bed to hop on a bike before sunrise might sound about as appealing as getting a flat tire.

Morning Good GIFfrom Morning GIFs

For those of us who choose to ride early: morning rides might just be the secret sauce to leveling up your cycling game.

And for others who absolutely have to ride early? Well, getting up early doesn’t have to be so painful!

Let’s find out why…

Why Would Anyone Want To Wake Up So Early To Ride?

The “Having a Life” Factor

Ever tried explaining to your family why you’re missing dinner for the third time this week because of your afternoon/evening rides? Morning rides are like finding a secret stash of extra time in your day.

• Clever ways to find some bike ride time

You get to be that person who’s already finished their workout while others are still hitting the snooze button. Plus, your evenings stay free for family time, Netflix binges, or whatever else floats your boat.

Empty Roads = Happy Cyclist

Picture this: roads so empty you might think you’re in your own private velodrome. No angry drivers honking because they’re running late to work, no delivery trucks playing leapfrog with you.

Just you, your bike, and the sweet sound of tires rolling on asphalt. Now that’s what I call cycling nirvana.

The Sunrise Club

There’s something weirdly satisfying about watching the sunrise from your saddle.

It’s like being part of an exclusive club where the membership fee is just getting up early (okay, and maybe sacrificing the ability to hit the snooze button!).

Brain Gains

Morning rides don’t just work your legs – they give your brain a serious boost too.

Studies suggest early exercise can improve your attention span and decision-making skills. Maybe that’s why morning cyclists always seem to pick the best coffee stops? 🤔

Some Have To Ride Early!

We are in the era of 24/7 living, is one reason.

That, and sometimes the traffic is so bad or you live so far from work that you have to start off while most others are still catching zzzzz’s.

Getting up early doesn’t have to be painful! In fact, it can be the opposite…

Making Early Rides Happen (Without Hating Life)

These tips are for those who have to get up early (commuters), as well as those who “want” to get up early.

The Night Before Preparation

The key to morning ride success starts with preparation the evening before.

Create a dedicated space for your morning setup. It could be a corner in your bedroom or a spot near your bike.

Lay out everything, and I mean everything, the night before:

• Your full cycling kit (bibs, jersey, socks, and that one glove you always seem to lose)
• Base layers appropriate for the weather (check that forecast!)
• Bike shoes and overshoes if needed
• Heart rate monitor or any other gadgets you use
• Fully charged bike computer with your route loaded

For your bike, create a quick checklist:

• Tire pressure checked (nothing worse than finding a flat at 5 AM)
• Chain cleaned and lubed
• Lights charged and mounted (front and rear)
• Water bottles filled and chilled in the fridge (at the very least, laid out ready to be filled)
• Spare tube, mini-pump, and multi-tool packed
• Bike positioned for an easy exit (no shuffling bikes around in the dark)

The Morning Game Plan

Your morning routine needs to be as automated as a well-oiled drivetrain.

The first 5 minutes after waking are crucial – this is when most people talk themselves out of riding.

Start with your alarm strategy:

• Place your alarm across the room (preferably near your cycling kit)
• Use a sunrise alarm clock to simulate natural daylight
• Try a smart watch with vibrating alarms for a gentler wake-up
• Really deep sleeper? Set two alarms if needed – one “warning shot” and one “this is really happening”

Create a morning sequence that flows naturally:

1. Alarm goes off (DO NOT HIT SNOOZE)
2. Immediately sit up
3. Turn on a small light (not the main room light – too shocking)
4. Head to bathroom for essential business
5. Drink your pre-prepared water (more on that later
6. Get your coffee (more on that later too)

Hydration

During sleep, you lose significant water through breathing and sweating, sometimes up to a pound of water weight.

And well, you haven’t been drinking water, so we need to fix that.

Here’s a hydration plan for shorter rides (under 1 hour):

• Keep a large glass of water by your bed
• Drink at least 500ml immediately upon waking
• Sip water while getting ready (aim for another 500ml before riding)

For longer rides:

• Start hydrating the evening before
• Consider a hydration tablet in your evening water
• Keep a bottle mixed with electrolytes ready in the fridge

Breakfast: Yes Or no?

For short rides (under 90 minutes) you might not need to eat before you leave. Longer than that and it’s probably a good idea to eat.

Fueling for early rides requires balancing two competing needs: having enough energy without feeling too full to ride comfortably.

For rides under 90 mins:

• Option 1: Ride fasted (but carry an emergency gel)
• Option 2: Light carb snack (banana or small energy bar)
• Option 3: Coffee with a splash of milk (caffeine can help mobilize fat stores)

For longer rides:

• Try to eat 90 mins to 2 hours before your ride start time
• Aim for easily digestible carbs
• Keep protein moderate and fat low
• Sample meals:
  • Overnight oats with honey and banana
  • Toast with peanut butter and sliced banana
  • Quick-cook porridge with berries
  • Pre-made smoothie (blend the night before)

You can read more on what to eat before bigger rides here.

Riding With Others

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I think this is a big motivator.

Accountability isn’t just about having someone to ride with, it’s about creating a support system that makes early rising sustainable.

Building your morning ride crew:

• Find riders with similar goals and schedules
• Join local cycling club morning rides
• Create a WhatsApp group for morning riders
• Use Strava clubs or Facebook groups to connect with other early birds
• Set up regular meeting points and times

Make it social:

• Plan coffee stops for longer rides
• Create friendly challenges or competitions
• Share sunrise photos in your group
• Celebrate milestones together

Your Mind

Sometimes, your biggest morning ride opponent isn’t the weather or the hills, it’s your own mind.

Training your brain is just as important as training your legs.

Build your mental toolkit:

• Create a motivation board with your cycling goals
• Keep a log of successful morning rides
• Write down how you feel after each morning ride
• Set progressive challenges (start with 2 morning rides per week)
• Reward yourself for consistency (new cycling socks anyone?)

Develop morning mantras:

• “The hardest part is getting out the door”
• “Future me will thank present me”
• “I never regret the rides I take”
• “The sunrise is worth the effort”

Write these down and stick to a place you always see before you set off. Perhaps on the fridge door?

Here is an example:

Sleeping Strategy

Quality sleep is the foundation of successful morning riding. You can’t cheat sleep and expect to perform well.

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Create your perfect sleep environment:

• Keep your bedroom cool (around 65°F/18°C is optimal)
• Use blackout curtains or an eye mask
• Consider a white noise machine to block disturbances (or ear plugs)
• Remove all electronics from your bedroom
• Invest in a good mattress and pillow

Develop a wind-down routine:

• Start dimming lights 2 hours before bed
• Stop looking at screens 1 hour before sleep
• Do very light stretching or yoga
• Read a book (not cycling magazines – too exciting! 😛)
• Practice deep breathing or meditation

The Final Push

Remember, becoming a morning rider isn’t about suffering, it’s about setting yourself up for success. Start small, be consistent, and before you know it, you’ll be that annoying person posting sunrise ride photos while everyone else is still in bed.

And hey, if all else fails, just remember: no one ever finished a morning ride and thought, “Well, that was a terrible idea”. Well, unless they forgot to check the weather forecast ⛈️. But that’s a story for another day.

Now get out there and show those early morning roads who’s boss. Your bike is waiting.

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