Most fitness plans fail because they are boring. Cycling in Eryri (Snowdonia) has the opposite problem: the scenery is so good you forget you are exercising. The trick is to start gently and build up, so that a ride you would have found hard in spring feels easy by summer. This guide sets out a simple progression, from flat, traffic-free trails to longer climbs into the mountains, using routes that locals ride every week. If you are nervous about getting started, our piece on what puts people off cycling may help, and our cycling guide covers more routes.
Why cycling works for getting fit
Cycling is low impact, so it is kinder to knees and hips than running, and it is easy to control how hard you work. It builds leg strength and stamina, and regular riding is good for your heart and general wellbeing (see our ten benefits of cycling). UK health guidance recommends at least 150 minutes of moderate activity a week for adults, and a couple of rides plus a few short trips by bike gets you there without much effort.
The other advantage is that it is enjoyable enough to keep doing. Riding along an estuary or under the mountains is a lot more motivating than a gym.
Before you start
- Get the bike right: a bike that fits you properly is more comfortable and more efficient. A local shop can check your saddle height and setup. For kit, servicing or a new bike, We Cycle has one of the largest bike showrooms in North Wales, with a workshop and a range of e-bikes.
- Dress for Welsh weather: a light waterproof, layers and gloves, even in summer. The weather can change quickly in the mountains.
- Carry the basics: water, a snack, a spare inner tube, a pump and a phone.
- Wear a helmet and use lights in poor visibility.
Stage 1: flat and traffic-free
Start with rides of an hour or so on level paths, at a pace where you can still hold a conversation.
The Mawddach Trail
About 15 km (9 miles) of flat former railway between Dolgellau and Barmouth, with car parks along the way so you can ride a short section and turn back. Ride out for 30 minutes and return, and extend by ten minutes or so each week.
Lôn Las Menai
A short, tarmac path along the Menai Strait from Caernarfon to Y Felinheli. Ideal for a quick after-work spin.
Our guide to beginner cycling in Snowdonia has fuller details of these trails, plus bike and e-bike hire.
Stage 2: longer, gently graded
Once an hour on the flat feels comfortable, aim for longer rides with gentle gradients.
Lôn Eifion
Lôn Eifion runs about 20 km (12 miles) from Caernarfon to Bryncir along the former railway line, traffic-free throughout and part of National Cycle Route 8 (Lôn Las Cymru). From Caernarfon to Dinas it runs beside the Welsh Highland Railway, and it climbs gradually to its highest point at Penygroes, with views over the Llŷn Peninsula and Caernarfon Bay. Ride it out and back for a solid 40 km day, or turn round when you have had enough.
Stage 3: into the mountains
When you can ride for two hours comfortably, it is time to add some climbing.
Lôn Las Ogwen
Lôn Las Ogwen runs about 18 km (11 miles) from Porth Penrhyn near Bangor up into the Ogwen Valley. The first section follows an old slate railway trackbed and is gentle. After Tregarth the route climbs past Penrhyn Quarry and into Nant Ffrancon, gaining around 210 metres on the way to Ogwen. The reward is one of the great mountain views in Wales, with the Glyderau and Carneddau rising either side. Lock up and walk into Cwm Idwal if you have the legs left. Some sections use quiet lanes, so ride with care.
Stage 4: keep it going
From here, the options open up: longer road loops and the classic passes (see our guide to road cycling in Snowdonia), waymarked trails in the forests (see mountain biking in Snowdonia), or linking routes into a full day out. Keep at least one easy ride a week, and build distance or climbing gradually rather than all at once. A useful rule of thumb is to increase your longest ride by no more than about a tenth each week.
A simple weekly pattern
You do not need a complicated training plan. A week that mixes the following works for most people at every stage:
- One longer ride at an easy, chatty pace. This is the ride you extend gradually.
- One shorter, harder ride that includes a hill or two, or a few minutes at a pace where talking gets difficult.
- Short everyday trips by bike, such as the commute, the shops or the school run.
- At least one rest day, or a gentle walk. Fitness improves while you recover, not just while you ride.
If you feel unusually tired, sore or flat, have an easier week before building again. And if you have a health condition or have been inactive for a long time, it is sensible to check with your GP before starting.
Getting to the start
Several of these routes start in or near towns with car parks and bus links. Our parking and transport guide has more detail, and the first-time visitors guide is useful if you are new to the area. Pob lwc (good luck), and enjoy the ride.
Frequently asked questions
What is the easiest cycle route in Eryri?
The Mawddach Trail between Dolgellau and Barmouth is flat, wide and traffic-free, and is graded easy and accessible for all.
How often should I ride to get fitter?
Two or three rides a week, with at least one longer ride, is a good start. Build up gradually and include rest days.
Is an e-bike still good exercise?
Yes. You still pedal, and the assistance lets you ride further and tackle hills you might otherwise avoid. Many people find they ride more often as a result.
How long does it take to get fit by bike?
It varies from person to person, but most people notice rides feeling easier within a few weeks of riding two or three times a week. Consistency matters more than any single big ride.
Can I cycle up Yr Wyddfa?
Bikes are allowed on the bridleways, with a voluntary summer daytime restriction explained in our mountain biking guide. It is a serious mountain ride and only for experienced riders.
