Mastering the Art of Solo Cycling: 10 Essential Tips for Success

To maintain your focus on solo rides, set mid-ride goals like tackling specific climbs or sprinting on flat stretches.

“For instance, design your route with a climb as a key destination,” suggests Rollinson.

“This approach breaks your ride into segments, each requiring a different mental focus—flat riding, a climb, a descent, and a fast, flat finish.”

Instead of enduring three hours of the same type of riding, you’ll have a structured training session with clear objectives.

4. Rig your route

Get ready to engage in some mental strategies for added motivation during solo rides.

British pro Lizzie Deignan, who trains in Yorkshire, often plans out-and-back loops to avoid the temptation of cutting her rides short.

“It prevents you from wanting to quit early,” she shares.

Another effective tactic is to break longer distances into smaller segments, allowing you to check them off as you complete each one. You can also focus on various aspects of your technique, cadence, or breathing to keep your mind engaged.

5. Be self-sufficient

Solo rides are much more fun if you feel confident and prepared.

“You’ll want to enhance your bike-repair skills since you’ll be relying solely on yourself,” advises Rollinson.

Brush up on your knowledge by checking out YouTube tutorials, and make sure to bring essential tools like tire levers, Allen keys, a pump, patches, and spare inner tubes.

A saddle bag is also a handy addition to prevent your pockets from overflowing.

Switching to tubeless tires can significantly reduce the frustrating moments spent fixing punctures alone on the roadside.

6. Audition your new kit

Solo cycling is the perfect opportunity to try out new gear, clothing, and gadgets at your own pace, without worrying about keeping others waiting.

“Riding alone allows you to familiarize yourself with a new component or position,” notes Rollinson.

For instance, if you’ve adjusted the placement of your cleats, you won’t find yourself on a group ride wishing you could stop to make adjustments.

Additionally, tackling headwinds during solo rides can enhance your aerodynamic skills.

7. Push your solo stamina

“On group rides, the pacing is more dynamic, featuring shifts at the front and periods of recovery. In contrast, when you’re riding solo, you need to sustain a consistent pace for a longer duration,” explains Rollinson.

“This approach enhances your endurance at a consistently elevated level, which in turn boosts your aerobic capacity and mental resilience,” explains Rollinson.

He recommends embarking on a two-hour solo ride at a tempo pace, ideally within Zone 3, which is between 76-88% of your Functional Threshold Power.

You can also determine your tempo pace using heart rate zones. Begin at the upper end of Zone 2 (76-83%) and gradually transition into the lower part of Zone 3 (83-90%).

“Make sure to gradually increase the duration of your rides each week,” Rollinson advises.

8. Mix up your motivation

During longer solo rides, it’s common for your motivation to wane, but incorporating sprint intervals and hill repeats can be very effective.

Rollinson suggests, “Fartlek rides allow you to add a new element to your fitness, which is harder to achieve during group rides.”

Here are some exercises he recommends:

• Sprints: 10 secs at 8-10 Rate of Perceived Exertion (RPE) scored out of 10, with 10 being the maximum effort
• FTP efforts: 20 minutes at 90 per cent of FTP
• VO₂ max efforts: 5 minutes at 105-120 per cent FTP or 8-10 RPE

Try blending these three workouts for variety and challenge.

‘For a simpler approach, just sprint toward road signs,’ suggests Rollinson.

9. Stay safe

Cycling is generally a safe activity, yet some solo riders find added confidence by taking a few precautions for peace of mind. A 2021 survey found that 41% of women in the UK have concerns about road safety or riding alone.

Apps like RoadiD and Strava Beacon allow cyclists to share their real-time location with family or friends for added safety. While it’s best to avoid music on busy roads, some riders opt for just the left earplug (away from traffic) or bone-conduction headphones on quieter country lanes, balancing motivation with traffic awareness.

10. Play around

Solo rides are perfect for experimenting with fun training techniques you might skip in a group.

“I’ve tried one-armed climbing, focusing on keeping my body steady while climbing to work my core,” says Deignan. “I’ve also done fixed-gear sprints, sticking to one gear and sprinting hard.”

With no group to follow, you’re free to try new things, so enjoy the chance to mix it up!

Solo cycling holidays

Check out these UK adventures to tackle on your own.

Applecross Peninsula

Offering stunning sea views stretching out to Skye and the thrill of scaling the formidable Bealach na Ba, this 96km Scottish classic delivers an unforgettable solo cycling experience filled with unmatched atmosphere.

Elan Valley Loop

This 103km loop through the Elan Valley weaves together vibrant woodlands, glistening reservoirs, and rugged mid-Wales mountains, creating an ideal solo escape into nature’s splendor.

Lakeland Loop

The 111km Lakeland Loop, inspired by its namesake sportive, offers a stunning journey through the Lake District’s breathtaking landscapes, ensuring a ride full of captivating views.