I’m going to say something that may be controversial…
An ebike might be better for fitness than an acoustic bike.
We already know that ebikes allow people to ride more. Folks on ebikes tend put in more time riding, and cover more miles, than they would if they were riding acoustic bikes or not riding at all. And we know that they can be assistive devices for people with bad knees, or other health issues. There are a number of online support groups for ebike riders over 50, over 60, etc. I read posts from people in their 70s who are now biking again. This is all good stuff.
So yeah, more people on bikes, riding, being outdoors, that’s all good for physical fitness, and mental health, if we want to get into it.
But I’m here to talk about how I use an ebike for fitness…
When I started riding again in 2024 I rode my acoustic bike, and I enjoyed it, and I was doing it for fitness. Now I ride an ebike (I try to ride to work as much as I can) and if you think I just crank the power up or hit the throttle, you’re wrong.
I actually removed the throttle from my bike. I didn’t really use it. I know some people really like it to start from a dead stop (especially older people, from what I’ve read) but my technique when coming to a stop is to drop to first gear and put the pedal assist to “Turbo” (or level 3 assist, the highest setting.) This lets me get started from a dead stop, but gives me a boost in Turbo mode, and once I am across the busy street I drop down to “Eco” (or level 1) pedal assist… or turn off the assist.
Yes, I turn off the assist. If it’s flat ground, or downhill, I don’t need any help if I am already moving.
That said, my bike is heavy. I am heavy. I am carrying a lot of stuff. The bike is slow. In the stock configuration my bike is 67 pounds. I have panniers and carry a u-lock, tools, usually my backpack for work, and a few other bits and bobs that might add another 10 to 20 pounds. I am now pedaling a bike that weighs over 75 pounds. (And I am not a lightweight person!)
My bike has something called Ride Tune, which allows me to dial in the assist for the three levels (Eco, Sport, and Turbo). I’ve dialed down Eco so that it gives some assist, but it just about equals out to what it would be like pedaling my old Trek, which is less than half the weight of my ebike.
So now I’ve got my ebike set with minimal assist in the lowest mode so the experience is similar to a non-ebike. This is perfect.
I’ve still got Sport mode, which I’ve also dialed down, and Turbo mode, which is pretty much default because I commute to work on shitty roads alongside cars and I want that to last as short of time as possible.
Between the heavy bike, the gears, and the pedal-assist there are a number of changes you can make while riding to create more of a workout, or to make things easier when your legs are screaming. On today’s ride I was in Eco for most of it, turned off the motor a few times and let me tell you, it kicked my ass. I got to work tired and sweaty… and that’s okay.
Also, I am still pretty out of shape because I didn’t ride for 6 months while my spine was not working properly.