How Riding a Bicycle 100 Miles a Week Changed My Health
Last updated January 26, 2026
Riding 100 miles a week sounds intense — and it can be — but once it becomes routine, it stops feeling extreme and starts feeling normal. I’ve been doing it for years. Here’s what it’s done for my health, and how you can make it work for you — even if you’re starting from scratch.
I usually log at least 100 miles a week on my bike — more when I’m training for a long-distance tour or a tough charity ride. At this point, it’s part of my routine. But the benefits aren’t just physical.
When I’m riding consistently, I feel like a different person. My energy goes up. My sleep improves. My belly flattens out. And honestly — I’m just happier. When winter hits and my mileage drops (and my snacking mysteriously rises), I feel it fast.
Why 100 Miles a Week?
- 100 miles a week = 20 miles a day, five days a week
- Or about 17 miles a day if you ride six days
I don’t recommend riding seven days a week. Rest matters. That recovery day is just as important as your longest ride.
If you’re new to cycling, 20 miles might sound impossible. It isn’t. I worked up to it slowly, and now a 20-mile ride feels easy. Your legs and lungs adapt faster than you think.
Riding more doesn’t mean suffering more. It means removing friction so you can stay consistent. These are the few things I actually use that make the biggest difference.
- Daily weigh-in scale (keeps weight loss honest): This is how I stay aware without obsessing and catch weight creep early. See the scale I use → - I broke through a long time weight plateau and lost 17 additional pounds down to my perfect riding weight by using the motivation of the information I got from it daily. It made a huge difference for me.
- Electrolytes (the difference between strong and wiped out): Water alone isn’t enough when you’re riding often. ELETE Hydration Mix →
- UV arm sleeves (comfort + protection without sunscreen mess): I wear these every ride to protect my arms and stay comfortable. See the sleeves I wear →
- Mileage tracking (turns intention into habit): Seeing weekly miles keeps you honest and motivated. Wahoo ELEMNT BOLT V3 →
🧠 How Riding 100 Miles a Week Transforms Your Health
❤️ Reduced Risk of Disease
Consistent cycling lowers the risk of heart disease, stroke, Type 2 diabetes, and more. It’s not a miracle — it’s regular movement.
💓 Better Cardiovascular Health
My blood pressure dropped. Stress hits me less hard. Even circulation in my hands and feet improved.
💪 Stronger Muscles and Bones
Cycling is low-impact, not low-effort. Stronger muscles help protect your joints and bones as you age.
🧘 Improved Mental Health
I’m not a doctor, but I know how I feel after a ride — calmer, clearer, and more content. Fresh air and movement do more than people realize.
⚖️ Weight Management
Riding 100 miles a week burns serious calories. Pair that with reasonable eating and the weight comes off. I’ve lost over 15 pounds without crash dieting — just consistency and tracking.
🧃 Hydration Is Non-Negotiable
When you ride this much, hydration isn’t optional. I used to rely on water alone. That didn’t work.
ELETE Hydration Electrolyte Mix keeps my energy steady, helps prevent cramps, and improves recovery.
🍌 Nutrition Tips That Actually Work
- Before rides: banana, toast with peanut butter, or half a bar
- During rides: small snacks every 30–45 minutes
- After rides: real food with carbs and protein
You don’t need perfection. You need consistency.
🌟 Final Thoughts
Riding 100 miles a week didn’t just change my body. It changed how I feel day to day. I sleep better. I eat better. I handle stress better.
You don’t have to be fast. You don’t have to be skinny. You just have to ride.
❓Frequently Asked Questions
Is riding 100 miles a week good for weight loss?
Yes — if you’re consistent. Calories add up fast when you ride regularly.
How long does it take to build up?
Most people can reach it in one to two months by increasing mileage gradually.
Is this too much for older riders?
No — if you listen to your body. I’m over 60 and still riding strong by managing effort and recovery.
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