With the way gas prices are, and a lot more people jumping on the “e-Bike bandwagon”. If you are new to riding, you might be curious about “How Many Miles Should I Bike a Day?” Whether you want to try daily biking for exercise or as an eco-friendly transportation alternative. keep on reading for more information about the benefits of everyday biking, bike types, and how to design a routine for you.
How Many Miles Should You Bike a Day?
How many miles you bike a day generally depends on your physical capabilities and your desired outcome. For example, if you are of average health but inexperienced with biking, you may want to start at shorter distances than a professional cyclist.
Is a 5 Mile Bike Ride Good Exercise?
The typical starting point for beginners is 7 to 10 miles per day. Professionals usually reap the most benefits from biking 20 to 30 miles every day. If your health is below average, you can start biking in smaller intervals. Do what works best for your body. You want to push yourself, but not so much that you do more harm than good. The 5-mile bike ride is also good exercise.
What’s a Good Bike Ride Distance?
A good bike ride is not necessarily riding the longest distance or pushing your body to its limit. So, should your bike every day? If so, what’s a good distance to bike?
Standard bike rides (7-10 miles) may be unattainable for some. There is no shame in starting at a shorter distance, going at a slow pace, and listening to your body.
Remember that you want to feel the effects of the bike ride, though, so you should try to increase your heart rate slightly by going uphill or pedaling quickly.
7 Important Factors to Assess How Many Miles You Should Bike
Before you start pedaling away, there are a few factors to consider. Whether you want to train for a race or spend more time outside, the below considerations will help you decide where to start. Keep in mind that every individual will have a different starting point.
1. Your Goal
One of the most fundamental components is to consider your personal goals. Do you want to participate in a race? Are you cycling for health and exercise or as a transportation alternative?
Those training for races should start at about 10 miles and work up to 20. If you want to bike for weight loss, beginning at the 7-mile mark is fine.
2. Your Health Status
You may want to bike strictly for health reasons, but you should consider your current health first. For example, you may want to use caution if you have conditions such as:
- Previous head injuries
- Erectile dysfunction
These conditions do not necessarily indicate that biking is not for you. You can still partake in cycling if you take the proper precautions and speak to your doctor first.
3. Your Age
As humans age, our bones grow weaker, our stamina decreases, and our natural hormones change. These (completely normal) changes impact your ability to exercise safely.
The older you are, the more protective gear you should wear. Purchase high-end knee and elbow pads, a sturdy helmet, and proper footwear to minimize the chances of an accident.
4. Your Time
If you still work full-time, biking every day might be a challenge. You can incorporate riding into your day by riding your bike to work. Although if you live in a warm environment, that may not be feasible.
You can also bike after work—if you do not feel safe being out at night, try a stationary bike at home and cycle outdoors on the weekends.
5. Type of Bike
There are two main types of bikes for road cycling – electric and traditional.
The benefits of electric bikes are that you exert less energy and can bike for longer distances. Electric bikes also help you pedal uphill and go much faster than traditional bicycles.
Traditional bikes may be an arduous workout, but you are almost guaranteed to get sweaty—not ideal for a morning commute but best if you want to lose weight.
Beginner cyclists should not immediately begin biking 20 miles a day. Instead, work at your own pace and enjoy the ride – gradually increase your distances when you feel ready, but your body will not adjust well if you rush the process.
Experienced cyclists can start at whatever level they desire, depending on their goals.
Consider the terrain where you live. Are you in a rural area without bike lanes and trails or an urban area with bike-friendly paths?
If you live in a rocky locale, your bike may need to be more robust than the traditional bicycle. Also, commuting to work may not be feasible if you live in a rural town.
8 Useful Tips & Takeaways for Riding
After considering the above factors, check out the tips below for additional advice on daily biking.
1. Always Wear a Helmet
We know it sounds childish, but never go on a bike ride without your helmet. If you fall, at least you know you will most likely not sustain head trauma or lasting damage to your face.
2. Wear Bright Clothing
If you bike at night or want to be extra-cautious, wear bright or reflective clothing so others can see you. Doing so minimizes the risk of being hit by a vehicle.
3. Check Your Equipment
Before pedaling, check your bike for flat tires, broken spokes, or faulty brakes. While doing this helps prevent accidents, it also indicates you get the most out of your daily ride.
4. Get Comfortable
Do not buy the cheapest bike you can find just because of the price. Buy a bike that fits your body comfortably – especially the seat. Those of short stature may have a trickier time finding a bicycle of an appropriate size.
5. Find a Group
Cycling does not have to be a lonesome activity! Try finding a local biking group and going for rides. There are usually beginner and competitive groups available in most cities. Biking in groups is especially beneficial for beginners.
6. Hydrate & Refuel
Running on empty does not benefit you in the slightest. Pack lightweight water bottles and protein-enriched snacks for your ride (particularly for long-distance ventures) and take frequent breaks.
7. Buy Some Shades
Sunglasses aren’t just for looks anymore! Purchase a pair of sunnies with SPF to protect you from the elements, bugs, loose gravel, and the sun. Ensure to buy a pair that fits underneath your helmet.
8. Pace Yourself
The most fundamental piece of biking advice is to pace yourself. Doing too much too soon is asking for joint pain and possible injuries. Biking 10 miles a day may not work for you at first, and that’s okay!
In The End
Incorporating biking into your exercise regimen is a fun, healthy way to get outside and a sustainable transportation medium. With the proper gear, bicycle, and precautions, you can increase your mile count exponentially.
If using a traditional bike seems daunting, check out an electric bike. You reap the same benefits with less physical exertion, and electric bikes are eco-friendly.
There is no one-size-fits-all for how many miles you should bike a day. Remember to listen to your body and enjoy the ride.