Five Things You Can Do Off the Bike To Feel Better On It
After thirteen years racing professionally, one of the biggest lessons I learned is this: what you do off the bike matters just as much as what you do on it.
During my racing career, the off-bike habits were the things that kept me stable, strong and injury free. Now, as someone who rides for joy and community rather than for the WorldTour, I’ve learned how to adapt those same habits for everyday life. They’re simple, practical and incredibly helpful for new riders.
Here are five things you can do off the bike that will make every ride feel smoother, more confident and more enjoyable.
1. Short and Simple Yoga Sessions
Around 2017, my sister introduced me to Boho Beautiful on YouTube. I started doing their 15 to 20 minute sessions almost daily. During my racing years, I noticed the difference immediately. I felt more planted when cornering, more stable through my core and far more balanced overall.
Now, as an everyday rider, yoga still helps me feel comfortable and confident. You do not need flexibility or long classes. You only need a little consistency.
Yoga helps with:
- core stability
- breathing
- comfort on longer rides
- injury prevention
Even ten minutes a few times a week will help you feel better on the bike.
2. Fuel Yourself Consistently Throughout the Day
When I was racing, fueling was everything. And it is still one of the biggest reasons everyday riders either enjoy their rides or struggle with them.
This is not about dieting. It is about making sure your body has enough energy to feel good.
For most people this means:
- breakfast you do not rush
- lunch you do not skip
- dinner that actually refuels you
- snacks when you need them
- a mix of carbs, protein and fat
If you feel shaky, flat or low-energy on the bike, it is usually about fueling, not fitness.
Eating consistently can completely change how riding feels.
3. Give Yourself Space Away From Cycling
When I was racing, everything revolved around training, numbers and performance. It was my job, but it also meant I was constantly thinking about cycling.
Now, I intentionally make space for things that have nothing to do with the bike. A dog walk. A movie. Shopping. Coffee with family. Moments that ground me in real life.
You do not need to be thinking about cycling all the time to get better at it. In fact, taking mental breaks helps you enjoy it more.
Time away gives you:
- balance
- mental reset
- excitement for your next ride
- a healthier relationship with the sport
Cycling should add to your life, not consume it.
4. Take Real Rest Days
In my pro years, rest days were often harder than training days because I felt guilty for not riding. Now I understand how essential rest is, especially for new riders.
Rest days help your body:
- rebuild
- adapt
- recover faster
- avoid injury
- maintain consistency
Even if you are riding short distances, you are asking your body to do something new. Giving it space is not optional. It is one of the simplest ways to feel better on the bike.
5. Add a Little Strength Work
As a pro cyclist, strength work kept me injury free, supported my posture and helped me handle my bike better. And the good news is that you do not need a gym or heavy weights to benefit from it.
Simple movements like:
- squats
- lunges
- glute bridges
- planks
- light upper body work
Strength training helps you:
- feel stable and controlled
- climb with more confidence
- support your knees and hips
- stay comfortable on longer rides
- balance better through corners
A few minutes, a few times a week, can change how your body feels on the bike.
Bringing It All Together
These are lessons I learned over more than a decade in professional cycling. Now, I use them in a way that fits normal life. They are simple, gentle habits that help your body feel supported, strong and prepared.
Here are the five off-bike habits that make the biggest difference:
- a little yoga
- regular fueling
- time away from cycling
- real rest days
- simple strength work
You do not need to be an athlete to use these tools. They are for every rider, at every level, and they really do make riding feel easier and more enjoyable.
And if you ever want help building confidence or finding your rhythm with cycling, I am always here.
- Chloe and the Hosking Bikes Team