How to Train Your Body for Better Ebike Control: An Exercise Guide

Riding an electric bike is a great way to improve your physical and mental well-being. It encourages you to engage various joint and muscle groups, like your legs, arms, and shoulders. E-cycling also helps improve your cardiovascular health, contributing to lower blood pressure and strengthening the immune system.

However, if you’re riding an Ebike for the first time – or it’s been a few years since you’ve been on the saddle – then you may need to prepare first. Despite the presence of a pedal assist, e-cycling is still a rigorous physical activity. So, before you can ride at your full potential, you may need to build your strength and endurance first.

In this article, we’ll discuss the key physical areas to improve for Ebike riding and how to increase your endurance. We’ll also share a sample weekly training plan, helping you establish a consistent exercise routine.

Is Ebike Riding Just About Leg Power?

Not necessarily. Ebike riding engages a variety of muscles, not just your legs. These include your core muscles, such as those found in your back and abdominal region. It also includes upper body muscles, such as your arms and shoulders. 

These muscles help stabilize your upper body, making it easier to maintain a steady, upright seating position. Good upper body strength also makes it easier to transfer power to the legs, resulting in a more efficient pedaling motion.

What Key Physical Areas Can You Work on to Improve Your Ebike Control?

While you can get good exercise on an electric bike, there are steps you can take to prepare for your first ride. This involves performing exercises at home, which can help improve your strength and stamina, making it easier to ride confidently on an Ebike. Let’s discuss the importance of in-home exercises for e-cycling.

Beginner-Friendly Exercises, Doing Exercises at Home

Below is a breakdown of some simple exercises you can perform at home.

Most of these exercises require little to no equipment. At most, you may need a few dumbbells, or a yoga mat to perform stretching. And of course, always exercise within your limits. Train smart, and never try anything that could potentially cause you harm.

Core Strength & Stability

Your core muscles are the muscles found in your abdominal and back region, as well as the area surrounding your pelvis. Maintaining your core strength makes it easier to maintain a comfortable upright position, and keep your upper body stable. Working on your core can also help you lose belly fat through cycling.

One of the most effective core strength exercises is the abdominal crunch. The abdominal crunch helps reduce lower back pain, improve your posture and stability, and contribute to a leaner abdominal region.

To do this:

1. Lie on your back
2. Place your feet against the wall at a 90-degree angle
3. Cross your arms and gently raise your head and shoulders
4. Return to your starting position, and repeat as desired

Upper Body Strength

This involves working the muscles in your arms, shoulders, chest, and other stabilizing muscles. When it comes to e-cycling, improving your upper body strength can help you pedal at a higher intensity for longer. This allows you to ride for longer and climb steeper hills with less effort.

Exercises like push-ups and lifting dumbbells can help improve your upper body strength. Push-ups work your chest and front deltoids, along with your triceps. Dumbbell exercises work similar muscle groups but with a greater emphasis on biceps. 

If you have access to a bench press, then using one will help work your upper body muscles and abdominal region.

Leg Strength & Endurance

Your leg strength determines your ability to rotate the pedals. The stronger your leg muscles are, the easier time you’ll have engaging the pedals and maintaining speed. This may also reduce your risk of a knee injury. Your primary leg muscles are the glutes, calves, quadriceps, adductors, and hamstrings.

One of the most effective ways to improve your leg strength is to perform squats. This exercise helps grow your glutes, quads, and adductors. You can perform squats with or without holding weights in your hand, although incorporating weights into the exercise does contribute to a more efficient workout.

Balance & Coordination

Maintaining balance and coordination is vital to staying safe on an Ebike. Working on these elements can help you maintain a healthy posture, remain stable on rough surfaces, and reduce the risk of falls.

One way to improve your balance and coordination is to perform the single-leg balance. This exercise helps you gain a deeper awareness of your body and its presence in a physical space.

To do this:

1. Stand on one leg
2. Lift your other leg off the ground, bending the knee slightly
3. Hold this position for about 20 to 30 seconds
4. Gradually return to the starting position, and repeat with the other leg

How Can You Train Endurance for Sustained Ebike Control?

Endurance training helps build your stamina, which lets you ride for longer without overexerting yourself. Here, we answer questions about training your endurance and offer tips on how to work on your e-cycling stamina.

How Long Does it Take to Build Endurance on an Ebike?

That depends on your current fitness level and personal endurance goals. It could be anywhere from a few days to several weeks or even months. The quality of your endurance training is another contributing factor.

Instead of focusing on the length of time it takes to build your endurance on an Ebike, focus on setting a realistic and achievable goal. Start with small victories first.

For example, aim to climb a specific hill. Or challenge yourself to ride consistently for 30 minutes. Start small, and grow in ambition as your stamina and confidence grows.

Practice Hill Climbing

To improve your hill climbing ability, start by climbing hills that are easy to achieve. Don’t jump straight into a steep incline. Doing so could increase your risk of injury or overexertion.

Start with steady inclines on flat terrain, using low to moderate pedal assistance to help ease the pressure on your legs. Do this several times a week. Gradually reduce your reliance on pedal assistance and seek out steeper, longer inclines.

Over time, your endurance will increase, and you’ll be able to climb steeper inclines more confidently.

Yoga

Yoga is a fantastic exercise for e-cyclists. Not only can it help you build muscle mass and tone but also boost your endurance. Yoga has also been known to ease muscle soreness. Since cycling involves remaining in an arched or flexed position for long periods, yoga can help reduce aches associated with these seating positions.

There are many stretches and exercises associated with yoga, so the right techniques for you will depend on your needs and preferences. Consider enrolling in a professional yoga class, as an experienced instructor will guide you through the process of learning how to perform specific stretches safely and confidently.

At the very least, invest in a quality yoga mat, and look for reputable online guides and videos to help you master some basic stretches.

Sample Weekly Training Plan for Ebike Beginners

Now that you have a basic understanding of how to train your body for e-cycling, here is a sample weekly training plan for you to follow. Incorporate these exercises into your weekly routine, and adjust accordingly to suit your lifestyle.

What On-Bike Skill Drills Can Help Develop Your Ebike Control and Precision

If you’ve read all of the above and are still feeling unsure about your Ebike skills, here is a great tip. Find a safe area, away from traffic and pedestrians, consisting of flat, smooth terrain. For example, a quiet or unused section of a local carpark.

Whilst there, try the following to improve your e-cycling confidence:

• Practice mounting and dismounting the seat, ensuring optimal seat and handlebar height
• Ride around at a slow to moderate pace, at a low gear and pedal assist level
• Try to ride in a straight line while maintaining your riding posture and balance
• Practice basic manoeuvres like turning corners, applying the brakes at different amounts, and accelerating from zero
• Experiment with different gears and pedal assist modes, getting a feel for how each setting affects your pedaling effort