How riding a bicycle 100 miles a week changes your health

A cyclist recording his mileage in his daily journal
How riding a bicycle 100 miles a week changes your health

I usually ride at least 100 miles per week, sometimes much more when I am training for a long distance ride. Once I started riding that much, I started noticing signs of becoming more healthy.  In the winter time, my cycling drops off and, unfortunately, my eating ramps up. It does not take long to feel the health benefits I built up going away.

Riding 100 miles a week works out to 20 miles a day if you ride 5 days a week and around 17 miles if you ride 6 days. I do not recommend riding 7 days a week every week because your body needs the rest.  If you are new to riding, 20 miles may sound like a lot but it is actually easy to work up to that and pretty soon you might even start to look at 20 miles as an "easy ride day." Check out the rest of this post to see how riding a bicycle 100 miles a week changes your health.

Riding a bicycle is a great way to exercise and improve your health. It is a low-impact activity that is easy on your joints, and it can be enjoyed by people of all ages and fitness levels.

If you are serious about improving your health, riding a bicycle 100 miles a week is a great way to do it. Here are some of the ways in which riding a bicycle 100 miles a week can change your health:

  • Reduce your risk of chronic diseases: Exercise is one of the best ways to reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer. Riding a bicycle 100 miles a week is a great way to get the exercise you need to reduce your risk of these diseases.
  • Improve your cardiovascular health: Riding a bicycle is a great way to improve your cardiovascular health. It can help to strengthen your heart, improve your circulation, and lower your blood pressure.
  • Stronger muscles and bones: Riding a bicycle is a great way to strengthen your muscles and bones. It can help to prevent osteoporosis and other bone diseases.
  • Improved mental health: Exercise has been shown to have a number of mental health benefits, including reducing stress, anxiety, and depression. Riding a bicycle is a great way to get some exercise and fresh air, which can be especially beneficial for your mental health.
  • Weight loss: Riding a bicycle 100 miles a week is a great way to lose weight or maintain a healthy weight. It is a low-calorie activity that can help you burn calories and build muscle.

In addition to these general health benefits, riding a bicycle 100 miles a week can also be beneficial for your health in a number of other ways. For example, it can help to improve your balance and coordination, reduce your risk of falls, and improve your overall mobility. Cycling can also be a great way to socialize and meet new people.

If you are considering taking up cycling, it is important to start slowly and gradually increase your mileage over time. It is also important to wear a helmet and other safety gear when cycling.

Here are some additional tips for cycling 100 miles a week:

  • Make sure you have a comfortable bike that is the right size for you.
  • Choose a safe route to ride on, and avoid busy roads.
  • Start with short rides and gradually increase the distance as you get stronger.
  • Take breaks when you need them, and don't be afraid to walk your bike uphill.
  • Wear comfortable clothing and shoes.
  • Drink plenty of water before, during, and after your ride.
  • Eat a healthy diet to fuel your rides and recover properly.

Nutrition for riding 100 miles per week

Nutrition is essential for any athlete, but it is especially important for cyclists who are trying to ride 100 miles per week. When you are riding for long distances, your body needs fuel to keep going. You also need to replace the fluids and electrolytes that you lose through sweat.

Here are some tips for eating and drinking to support your 100-mile cycling goal:

  • Eat a balanced diet: Make sure to eat plenty of fruits, vegetables, whole grains, and lean protein. These foods will give you the energy and nutrients you need to ride long distances.
  • Fuel your rides: Eat a carbohydrate-rich meal or snack before your ride. This will give you the energy you need to start riding. During your ride, eat small snacks every 20-30 minutes to keep your energy levels up. Good snacks for cycling include bananas, energy gels, and sports drinks.
  • Hydrate: Drink plenty of water before, during, and after your ride. Aim to drink at least 16 ounces of water per hour while you are riding. You may also need to drink an electrolyte-rich sports drink if you are sweating heavily.

In addition to the above tips, here are some specific foods and drinks that can be beneficial for cyclists:

  • Carbohydrates: Carbohydrates are your body's main source of energy during exercise. Good sources of carbohydrates for cyclists include fruits, vegetables, whole grains, and pasta.
  • Protein: Protein is important for muscle repair and growth. Good sources of protein for cyclists include lean meat, poultry, fish, eggs, and dairy products.
  • Fat: Fat is also a source of energy, but it is not as efficient as carbohydrates. However, fat can help to slow down the digestion of carbohydrates, which can be beneficial for long rides. Good sources of fat for cyclists include nuts, seeds, and avocados.
  • Electrolytes: Electrolytes are minerals that are essential for fluid balance and muscle function. Good sources of electrolytes for cyclists include sports drinks, coconut water, and bananas.
If you are serious about riding 100 miles per week, it is a good idea to talk to a registered dietitian to create a personalized nutrition plan. A registered dietitian can help you to make sure that you are getting all of the nutrients you need to support your training and recovery.

If you are consistent with your cycling training, you will start to see and feel the benefits of riding a bicycle 100 miles a week. You will have more energy, you will be able to sleep better, and you will be less likely to develop chronic diseases. Cycling 100 miles a week is a great way to improve your overall health and well-being.

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