Don’t Buy Upgrades, Ride Up Grades! E-Bike Fitness Tips
Written by: Rémy Rossi | January 26, 2024 | Time to read 5 min
Can you still get a good workout on an electric bike? Science says yes and you don’t need fancy upgrades to go even faster.
More about the Author: Remy Rossi
Rémy Rossi is a bike writer, mechanic, and educator who got his start in community-based bike shops and co-ops. With a decade in the industry, he still wrenches on bikes when he can and plays bike polo on a fixie.
The phrase “Don't buy upgrades, ride up grades” is meant to encourage cyclists to focus on their fitness to go faster before splurging on fancy bike parts. It’s commonly attributed to Eddy Merckx, but there’s no way that the Belgian cycling legend (not known for his fluent English) actually came up with that play on words. Regardless, the adage offers good motivation, even if it’s a trite and cringe-worthy saying.
But what if you’ve already made the ultimate upgrade to your bicycle: adding a motor. The powerful drive unit makes quick work of steep grades and there’s not much more you can do to increase your speed. However, that’s not the point. If you are chasing personal health goals, there are plenty of ways to increase your fitness by riding an e-Bike.
But what if you’ve already made the ultimate upgrade to your bicycle: adding a motor. The powerful drive unit makes quick work of steep grades and there’s not much more you can do to increase your speed. However, that’s not the point. If you are chasing personal health goals, there are plenty of ways to increase your fitness by riding an e-Bike.
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What are the fitness benefits of riding an e-Bike?
If anyone says that riding an electric bike is “cheating”, they are flat-out wrong. Scientific studies have concluded that riding an e-Bike can still provide a serious workout, across various cycling disciplines such as electric mountain biking and commuting. Riders can reach around 90% of the maximum heart rate they would experience riding a traditional bike, meaning they’ll be really feeling that cardio.
Of course, e-Bike riders will miss out on the upper end and most strenuous workouts and can choose to increase the assistance with the press of a button. Still, riding an e-Bike lets you be in control of how much (or little) effort you want to exert. For many people, riding an e-Bike encourages them to hop on two wheels more than traditional bicycles— and getting out there and actually riding is perhaps the biggest fitness advantage of them all.
Of course, e-Bike riders will miss out on the upper end and most strenuous workouts and can choose to increase the assistance with the press of a button. Still, riding an e-Bike lets you be in control of how much (or little) effort you want to exert. For many people, riding an e-Bike encourages them to hop on two wheels more than traditional bicycles— and getting out there and actually riding is perhaps the biggest fitness advantage of them all.
E-Bike Fitness Tips
1. Start out slowly
Like many things in life, meeting your e-Bike fitness goals requires pacing yourself. Start out with familiar rides and gradually increase the distance or incorporate hills where you need to put in a bit more effort. Repeating local routes allows you to monitor your progress and discover that that big hill isn’t that big of a deal anymore! And don’t let the colder months slow you down, there are plenty of ways to stay active this winter. There’s no need to bite off more than you can chew at the beginning.
2. Design the perfect route
Explore your local maps and recommended trails to ride into new areas. There’s no one single perfect route, but you can adapt your next route to your fitness plan. Include a detour to a larger hill or ride around that lake a few extra times while soaking in the view. Riding an adventure e-Bike or rugged commuter opens up off-road paths for even more route options.
You’ll probably stumble upon new parts of your area that you never knew existed and get to know the cycling community even better. E-Bikes are excellent ways to extend your typical route, letting you go farther for the same amount of effort— just sure you have enough charge to roll back home while you’re having so much fun out there.
3. Ride on a lower assistance level
The easiest way to increase the difficulty level of your ride is by lowering the pedal assist level on your e-Bike. Try toggling down one or two levels to get more of a workout in. Or stay on the same level when approaching a hill and stand up on the pedals instead of boosting the power.
4. Proper hydration and nutrition on the bike
The dreaded “bonk”— or suddenly running out of energy— can happen to e-Bike riders too. Prepare yourself for the ride by bringing sufficient hydration and nutrition along.
My mom is an expert in this regard, stuffing her water bottles and some snacks into a top-loading bag that sits on the rear rack of her e-Bike. I stick homemade energy bars and the occasional gel into my jersey pockets and always have enough water— my over-preparedness has bailed out a friend more than once.
5. Fun makes the miles fly by
It may sound as cringe as our title phrase, but having fun is important when it comes to fitness. E-Bikes make the cycling world more accessible to more people than ever and can help us continue riding longer.
There’s also something characteristically fun about the zippiness of an e-Bike motor that even the staunchest traditionalists appreciate. There are also e-Bike accessories like phone holders and lights that can make the ride more enjoyable. Keeping things light and fun will help you get through longer and harder rides.
Key Takeways
- E-Bikes Offer Real Fitness Benefits: Riding an e-Bike provides a solid cardio workout, with riders reaching up to 90% of the max heart rate on traditional bikes.
- Boost Fitness Through Adjustments: Increase difficulty by lowering pedal assist levels, adding hills to your route, or extending rides.
- Stay Prepared and Enjoy the Ride: Proper hydration, nutrition, and a focus on fun make e-Bike fitness enjoyable for riders of all levels.
