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How Many Miles to Bike a Day | Biking Routines


When it comes to building a biking routine, it can be tricky to figure out how frequent and how long your bike rides should be. In this video, we're going to tell you how many miles to bike a day.


Now, the question, how many miles do I bike a day, really is just going to depend on your goal. We'll start with the most common goal, especially at the beginning of a new year, which is weight loss. If you're looking to lose weight and you want to incorporate biking to help you reach that goal, then a good place to start is with seven to 11-mile bike rides, three to five times a week. If you're just getting started, of course, start at the lower end of that spectrum and build-up, and always remember to stretch before and after your rides and to take breaks. So, don't do five bike rides, five days in a row. Give yourself a few days, a couple of days, in between to rest.

Now, if you're already in pretty good shape and you want to add biking to your fitness routine, maybe you're already strength training or have other forms of cardio that you engage in, then a good goal to set is 15 miles over the course of the week. You can break that up however you want. A good place to start is three five-mile rides spread out throughout the week, and that'll help you maintain your fitness while still allowing you to engage in maybe more intense exercises like hit or strength training.

Now, what if you are completely new to biking, no experience, you just got your bike and you're wanting to get out there and start riding. Well then, in that case, a good place to start is with two to seven-mile bike rides, one to three times a week. This is going to get you comfortable on your bike, but also comfortable in your neighborhood. It's a good time to explore your neighborhood, find your favorite routes, your favorite streets, or places to bike. And then as you get more comfortable, you can work on increasing your speed, distance, and time biked.

Now, if you are looking to add biking to your routine because you want to reap some mental health benefits, of which there are many, then really you can bike for any amount of time or distance, whatever feels right for you, even just the short two-mile or 15-minute ride can really improve your mood. If you're dealing with something stressful, you can hop on your bike and ride for a quick 15 minutes. That'll give you a good mood boost, or if you want to incorporate it into your daily routine, but you don't want it to be too strenuous, then I would recommend two miles a day. That would be a short ride, but you will definitely reap a lot of mental health benefits. We've actually talked about some of those mental health benefits in another video, so check it out here. I definitely recommend you watch it. I learned a few things researching for that video, so definitely a good watch, great for the new year.

But, thank you so much for watching. Hopefully, that gave you a little bit of insight into how frequently and how long your bike rides should be. If you have any questions or if you've come up with the perfect biking routine that you'd love to share, please leave it in the comments below. We'd love to hear from you and we'd love to know that you're getting something out of our videos. If you have any suggestions for any future videos, let us know and we'll do our best to get to them. But as always, don't forget, it's your journey, your experience. Enjoy the ride.

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