How Riding a Bicycle 100 Miles a Week Changed My Health

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🚴‍♂️ How Riding a Bicycle 100 Miles a Week Changed My Health

Last updated August 8, 2025

💡 Quick Take:
Riding 100 miles a week sounds intense — and it can be — but once you get into a rhythm, it becomes part of your lifestyle. I’ve been doing it for years. Here’s how it’s transformed my health, and how you can make it work for you — even if you’re starting from scratch.

Cartoon of a man and woman cyclist holding hands as they cross a 100-mile finish line, smiling and celebrating their accomplishment

I usually log at least 100 miles a week on my bike — more if I’m training for something like a long-distance tour or a tough charity ride. It’s part of my routine now, but I’ll tell you this: the benefits aren’t just physical.

When I’m riding that consistently, I feel like a completely different person. My energy goes up, my sleep improves, my belly gets flatter — and surprisingly, I’m just happier. The moment winter sets in and my mileage drops (and unfortunately, my snacking goes up), I feel it. And fast.

Why 100 Miles a Week?

Let’s break it down:

100 miles per week = 20 miles a day, 5 days a week
Or about 17 miles a day if you ride 6 days

I don’t recommend going 7 days straight every week. Your body needs time to recover. That rest day is just as important as your longest ride.

If you're new to cycling, 20 miles might sound impossible — but trust me, it’s not. When I first got serious about riding, I worked my way up slowly. These days, I honestly look at a 20-miler as a recovery ride. You’ll be surprised how quickly your legs and lungs catch up.

🧠 How It Transforms Your Health

❤️ Reduced Risk of Disease

Cycling regularly cuts your chances of heart disease, stroke, Type 2 diabetes, and even some cancers. It’s not a miracle pill — it’s just movement. But it feels like a miracle.

💓 Better Cardiovascular Health

My blood pressure dropped. My heart rate stayed lower during stressful moments. I even noticed better circulation in my hands and feet, which used to give me trouble in cold weather.

💪 Stronger Muscles and Bones

Cycling may be low-impact, but it’s not low-effort. Your quads, calves, glutes — they’ll all get stronger. And the more muscle you build, the better you protect your bones as you age.

🧘‍♂️ Improved Mental Health

I’m not a doctor, but I know how I feel after a ride: clearer, calmer, and more content. Getting outside, breathing deeply, feeling the wind — it's cheaper than therapy, and it works.

⚖️ Weight Management

Riding 100 miles a week burns a ton of calories. If you pair it with even halfway decent eating habits, the weight comes off. I've dropped over 15 pounds just by riding consistently and tracking what I eat.

Want to see what helped me the most with that? This is the scale I use every single day.

🧃 Hydration Makes or Breaks You

When you’re riding 100 miles a week, hydration isn’t optional — it’s essential. I used to just chug water and hope for the best. Not anymore.

🚴‍♂️ Hydration That Keeps Up With You:
I use the ELETE Hydration Electrolyte Drink Mix now — and I wish I’d started sooner. It keeps my energy steady, helps avoid cramps, and replaces what I lose on long rides.

👉 Try it here on Amazon

🍌 Nutrition Tips for the 100-Mile Cyclist

You don’t have to eat like a pro racer. But if you're logging serious miles, you need to fuel like someone who cares about recovery and performance.

Here’s what’s worked for me:

Before rides: A banana, piece of toast with peanut butter, or half a protein bar
During rides: A gel, fig bar, or handful of salted nuts every 30–45 minutes
After rides: Real food — carbs and protein. Think rice and eggs, grilled chicken and potatoes, or oatmeal with almond butter

Also — don’t forget the electrolytes. I used to get home and feel like I’d been run over. Once I started sipping hydration mix, I bounced back faster and felt way less wiped out.

🧭 Tips for Hitting 100 Miles a Week

✅ Get a comfortable bike that fits you
✅ Start small. Work up to 10 miles, then 15, then 20
✅ Don’t be afraid to take rest days
✅ Mix short rides with one longer weekend ride
✅ Track your mileage — it’s more motivating than you think
✅ Join a group or ride with a friend — accountability helps
✅ Layer smart, stay visible, and protect your skin with good UV arm cooling sleeves that will protect you arms without the need for messy sunscreen. These are the ones I wear on every ride.

🌟 Final Thoughts

Riding 100 miles a week has changed my life — not just physically, but mentally and emotionally. I sleep better. I eat better. I feel better. And every time I get off the bike, I feel like I’ve done something good for myself.

Whether you’re retired like me, still working, or just trying to feel healthier — it’s possible. You don’t have to be fast. You don’t have to be skinny. You just have to ride.

❓Frequently Asked Questions About Riding 100 Miles a Week

Is riding 100 miles a week good for weight loss?

Yes — if you're consistent. Riding 100 miles a week can burn a significant number of calories, especially when paired with smart eating habits. I’ve personally lost over 15 pounds without crash dieting — just riding, tracking my food, and staying hydrated.

How long does it take to build up to 100 miles per week?

It depends on your starting point. If you’re new to cycling, start with 10-mile rides and build up gradually. Within a month or two, many people find themselves comfortably doing 20-mile days. Don’t rush it. Let your body (and your backside) adapt.

Do I need a fancy bike to ride that much?

No. You need a bike that fits, is in good working condition, and doesn’t hurt your body. I’ve ridden thousands of miles on bikes that cost far less than the ones in glossy magazines. Comfort and reliability beat “fancy” every time.

What’s the best way to track my mileage?

I use a cycling computer — the Wahoo ELEMNT BOLT V2 — but even a free app like Strava works great. Seeing your progress adds motivation, especially when you’re working toward weekly goals.

Is riding 100 miles a week too much for a senior cyclist?

Not if you listen to your body and build gradually. I’m over 60 and still going strong — but I don’t ride hard every single day. Some days are slower, some are shorter, and rest days are sacred. The key is consistency, not speed.

How should I fuel for longer rides?

I eat a light carb-rich snack before riding, bring small bites (like energy chews or fig bars) with me, and always hydrate — especially with electrolytes like ELETE Hydration Mix. Post-ride, I focus on recovery foods with protein and carbs.

What if I can’t do 100 miles every week?

That’s okay! Life happens. Some weeks I hit 120, others I might get 40. The point isn’t perfection — it’s keeping the habit alive. Even 50 miles a week can make a huge difference.

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