One of the most important conversations I have with cyclists in the clinic doesn’t happen during the fit itself — it happens at the end.

After we’ve optimised saddle position, refined cleat setup, adjusted reach, and dialled in the details, I always say some version of this:

“Ride your bike as often as you have time for.”

After more than 5 years helping Melbourne cyclists improve comfort, efficiency, and performance on the bike, I’ve learned something very clearly: a well-optimised position only becomes comfortable through repetition. And riding frequency plays a far bigger role in that process than most cyclists realise.

Cycling is unique in that we spend long, sustained periods in a fixed position. Unlike running or gym training, there’s very little natural variation once you’re clipped in. That makes optimisation critical — but it also means your body needs time and exposure to adapt.

A Bike Fit Is an Optimised Starting Point — Not an Instant Fix

Many cyclists expect a bike fit to feel perfect immediately.

Sometimes it does. Often, it doesn’t.

That doesn’t mean the fit is wrong.

When we change your position, we’re often:

• Altering joint angles
• Changing muscle recruitment patterns
• Asking different tissues to take load
• Reducing compensation strategies your body has relied on for years

Your body has adapted to your old position — even if it was inefficient or uncomfortable. A new, more optimal position asks your nervous system and musculoskeletal system to learn something new.

That learning process only happens through consistent riding.

Why Riding Once a Week Isn’t Enough

This is one of the most common patterns I see in the clinic.

A rider gets a bike fit, feels “a bit different” or “slightly uncomfortable,” then only rides once per week. Each ride feels unfamiliar. The body never fully settles into the position. Discomfort lingers longer than it should.

From a physiological perspective, riding once a week means:

• Motor patterns are not reinforced
• Muscles don’t adapt efficiently
• Tissue tolerance improves very slowly
• The position always feels “new”

As a result, cyclists often assume something is wrong with the fit — when in reality, the body simply hasn’t been given enough exposure to adapt.

In contrast, riders who cycle 3–4 times per week, even for shorter durations, adapt significantly faster and more comfortably.

Adaptation Happens Between Rides — But Only If Rides Are Frequent

Adaptation doesn’t happen while you’re riding — it happens between rides. But those adaptations depend on repeated stimulus.

Frequent riding allows:

• The nervous system to refine movement patterns
• Muscles to share load more evenly
• Tendons and connective tissue to gradually tolerate new stresses
• Pressure points to normalise as posture stabilises

This is especially important after changes to:

• Saddle height or position
• Reach and handlebar drop
• Cleat alignment
• Pelvic orientation on the saddle

Without regular exposure, your body keeps “resetting” back to old habits.

Comfort Comes From Stability, Not Constant Adjustment

Another issue I see with infrequent riders is over-adjustment.

If you ride once a week and feel something slightly off, it’s tempting to:

• Change saddle height again
• Tilt the saddle
• Move cleats
• Shift the saddle forward or back

This creates a moving target. The body never gets a consistent position to adapt to.

Riders who cycle more frequently tend to:

• Settle into the position faster
• Develop better pelvic control
• Feel more stable on the saddle
• Stop chasing small, unnecessary tweaks

Consistency builds confidence — and confidence improves comfort.

Frequency Matters More Than Ride Length

A common misconception is that you need long rides to adapt.

You don’t.

From an adaptation standpoint:

• Three 45-minute rides per week
• Are often better than one 3-hour ride

Shorter, more frequent rides reinforce movement patterns and reduce excessive fatigue, especially in the early stages after a bike fit.

This is particularly important for:

• Riders returning from injury
• Cyclists new to a more aggressive position
• Those transitioning to a different discipline (e.g. road to triathlon)

The Saddle and Pelvis Benefit Most From Frequent Riding

Because the saddle is such a dominant contact point, riding frequency plays a huge role in how comfortable it feels.

Frequent riding helps:

• Pelvic muscles relax into the saddle
• Weight distribute more evenly
• Micro-movements become more natural
• Pressure sensitivity decrease over time

Infrequent riding often keeps riders in a state of constant awareness of the saddle — never fully settling, never fully adapting.

What I Recommend to My Bike Fit Clients

After a bike fit, I typically recommend:

• 3–4 rides per week if possible
• Prioritising consistency over intensity
• Keeping the position unchanged for the first few weeks
• Monitoring trends, not single rides

If something feels progressively worse, that’s worth addressing. But if things feel different yet gradually improving, that’s usually a sign the body is adapting exactly as expected.

Final Thoughts

Cyclists spend thousands of hours sitting on their bike over a lifetime. Optimising that position is essential — but optimisation only works when the body has time to learn it.

A bike fit sets the stage.
Riding frequently is what allows the performance and comfort benefits to actually show up.

If you take one thing away from this article, let it be this:

Your body can’t adapt to a position it doesn’t experience often enough.

Consistency is what turns a good bike fit into a great one