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How Many Miles Should I Bike a Day?

Written by Gary Johnson / Fact checked by Henry Speciale

how many miles should i bike a day

Biking is more than just a leisure activity. It is an enjoyable routine that keeps you in shape while being mobile at the same time. Unlike other sports activities that put you in one place, biking allows you to travel and experience the great outdoors.

However, just like any other athletic or sports activity, you need to set goals when biking. It spices up your routine and builds your stamina at the same time. Setting goals will keep you going and make your hobby more enjoyable.

So, many cyclists have targeted goals and they measure it per mile. As an amateur cyclist, how many miles should i bike a day?

Well, knowing how far you should take when biking corresponds to several factors. It includes your fitness level, health, goal, and the type of bike you are using. If you are a beginner, you can take 10 miles a day, given that you are at the optimum state of your health.


Things to Consider When Biking


Knowing the miles one should bike daily depends on various factors. It includes the goal you set, the overall state of your health, the time you will allot, and the road you want to take. To understand these factors fully, we will break them down into the following:

  • Your goal

Weight loss

There are several reasons why people engage in biking.

The number one reason for both beginners and enthusiasts is to stay fit, healthy, and active. If your goal is to stay fit and lose weight, you are not required to take long miles a day. Instead, you just need to set the distance that will help you shed a certain amount of calories in your body.

It will only require you to take short distances on a regular basis. We recommend you allow thirty minutes of your time to bike and exercise. Within this timeframe, an average cyclist can reach up to 5 or 6 miles distance.

If you intend to elevate your biking routine, you can start with a 5-mile distance and add more miles as you progress. Of course, to fully optimize your fitness goals, we advise you to combine cycling with other exercises like cardio or HIIT. Once you already built your stamina, and a 5-mile distance seems to get so much easier, it is time to take biking to the next level.

You can add two more miles to your routine this time.

Organized ride and century ride

On the other hand, if you want to sign up for a century ride or an organized ride, you need to go hard on yourself. You can begin your training with 10 miles. This distance should be your starting point, as you need to prepare yourself for a long and enduring organized ride.

The century ride, for instance, will require you to ride at a 100-mile distance. So, if your goal is to join the century ride, you will need to build up your routine and prepare in advance. And, it is important to start preparing three to four months before the activity.

It will help you build the stamina and endurance to achieve the 100-mile ride. Your goal is to hit the closest number of miles you can make near 100.

  • Your health and fitness level

Another factor that you must consider is the state of your health. It is crucial to assess your medical condition and age when determining the number of miles you can ride a bike. Younger ones can take up to 10miles per hour because they are at the optimum level of health.

If you are past your prime, even when you are healthy, you need to start short distances and more gradually. Moreover, you should consult your doctor if you want to increase your biking routine more than what’s allowed for you.

Next is the fitness level.

If you are physically active and exercise a lot, starting a 10-mile ride every day is not much of a challenge. You can even take greater distances as long as your body can endure it. If you have been riding for so long and regularly do it, it would be easy for you to take up 100 miles per day.

On the other hand, if you practically live on your bike and ride a bike any chance you get, 100 miles a day is no longer a challenge for you. However, if you do it occasionally and not a regular routine, you need to take things slow. Meaning, you should start minimum rides like 5-miles per day. Then, you can go further as you build your routine and progress over time.

  • Your bike type

The bike type is another determining factor of how many miles you can take for a ride. Of course, there are bikes designed for speed and professional biking, while there are some for road biking and leisure activity.

If you are using electronic bikes, you can go faster without putting in much effort and energy. Electronic bikes can give you assistance when on the road. It will not take much of your strength, which allows you to go even further.

On one hand, road bikes engineered for rough and challenging roads will also help you ride the extra mile. They might not be as convenient as electronic bikes, but they are more efficient and reliable for long rides. You can go more than 10 miles a day if you have a very efficient and excellent performing bike.

Last, if you own a mountain or gravel bike, your pace will become slower, resulting in shorter distances and a reduced number of miles. Depending on the type of your bike, and the assistance it provides, it will identify how much energy you will put into the activity.

  • Your terrain

Another factor to consider is the terrain. Of course, you can go longer distances on flat terrain than hilly and challenging ones. Cycling on a rough and hilly road will be harder, so you will need to exert extra strength and energy while riding. On the other hand, if you are on a flat and steady surface, it is much easier, resulting in longer distances.

Improving Your Speed


Of course, if you want to take more miles than your usual routine, it is also important to improve your speed. In doing so, here are some helpful tips that you can consider:

  • Body position

If you want to feel good and more confident when biking, it is essential to check on your posture. You need to maintain a straight and steady position when you are on a bike. Meaning, you are upright on top, your elbows bent, your shoulders steady, and perfectly attached to the bike’s handlebar.

Your position will not only give you confidence but increase your speed when biking.

  • Pacing

The right pacing is also a key to improve your speed. If you start at an abrupt and fast pace, it is more likely that you will slow down along the way. This is because you will use more energy at the start, leaving minimal strength and endurance in the middle until the end.

Pacing is key to hitting your goal. You can start gradually and increase your pace and speed, resulting in longer miles per hour.


Riding on a bike means setting up goals. It will make the activity challenging and more exciting and will help you sustain a hobby. Counting the number of miles you ride on a bike per day is the ideal way to determine your progress and development.

However, it is vital to determine your fitness level, health, goal, and the type of bike you are using before hitting that 100-mile ride. As a regular biker or a beginner, 10 miles per day is an ideal distance you should take when biking.

This benchmark will eventually increase as you build your strength, stamina, and commitment to biking.

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