Will cycling just 5k ish a day get me fitter? And anyone new to cycling?

[Sup3rCooper]

I've treated myself to a new bike and it's hardly a racing one It's the Pendleton Somersby because I've not ridden for a few decades and even on testing it a little up and down the aisle in Halfords, I was decidedly wobbly. Will this improve?

Anyway the plan is to use it for 5 or err maybe 10k (yeah right) at a leisurely pace. Worth doing?

It's worth doing 'cos it's loads of fun

5K won't turn you super fit or noticeably change your shape, but if it gets you out and about when you'd not be doing anything otherwise you will notice a difference in yourself.

Maybe I need to up this to a definite 10k 😂

Depends on where you are starting from and the terrain locally. If you're already active and cycling on the flat, not so much. If you're sedentary and riding up hills, there should be a benefit.

But if you can use it instead of driving short distances, that's also good.

My ride to work is less than 4 km. It’s flat / downhill on the way there and mostly uphill on the way back. I cycle 2-4 x per week and occasionally take the scenic route which has less traffic and is about 7k. I’m definitely fitter and more toned than I was when I was mostly walking or taking the bus.

I got the exact same bike today in Navy! What colour did you go for?

5k if cycling a day at a leisurely speed will do fuck all for fitness, but it will be fun and nice.

Think of it in time and effort.

If you walked casually for 15 mins, that’s nit going to do a lot for you.

If you walked st a brisk pace so you were out of breath, for 30 mins. That’s a lot better.

Now apply to your effort cycling.

@HiItsClemFandango ooh I nearly went for the dark blue! Midnight isn't it? But not in stock. So went for the lighter blue - think it's denim? Pick up at the weekend. Have you got yours yet

@BlueSkiesLies good point. I'll have to try and cycle in a more exercise-y fashion

I'm unfit and sedentary. Work from home so don't do much in the way of walking etc at all

Start off with 5k at a leisurely pace and work your way up as you feel comfortable. As you're currently unfit and sedentary, you'll find a difference in your fitness quite quickly.

Anything is better than nothing (or driving!) It's no good pegging yourself against other people's expectations, not enjoying it and giving up.

I've been cycling less recently for reasons that have nothing to do with cycling itself, but when I was doing more I had thighs like rocks, but never cycled fast enough to break a sweat unless it was a heatwave. I'm naturally slim but not sporty, for context.

If you wish, most councils offer free cycle training to help you feel more confident on the roads and avoid common pitfalls like cycling in the "door zone" where drivers can open their parked car's door into your path.

I do the commute and take the kids to daycare by bike 4 days a week, which is about 8.5 km but not all in one go (though I give myself extra points for dragging a trailer with a toddler and preschooler in it for some of the way). I wouldn't describe myself as particularly fit but it is a lot of fun and a real bright point in my day. Sometimes if I have the time I add a bit more to my journey just for the joy of it, but sadly I'm usually in a bit of a rush.

10 km on a bike is not really that much, you'll probably surprise yourself once you get into it. I'm never even slightly tired with my little cycles (maybe a bit sweaty after pulling the kids up a hill) and I've done 10 km very easily at the weekends - and I'm honestly not an athlete at all, very far from being a serious cyclist. It does get the heart rate up and the blood pumping which I think is always great for anyone who is usually sedentary (me too, I work in an office).

Good luck, you'll love it! Bikes are ace.

I am on my 4th week of cycling 5k a day after a 45 year break!!

It started off as a major task, red faced, sweating, puffing like a steam train. By the 3rd week it became easier. This week it has become a real pleasure and I am looking for other places to go. I am sticking to the country lanes atm because the traffic on our local A-road terrifies me, and this is something I need to get over as it is proving very limiting.

I am so glad I am doing it... riding a country lane at 5:30am is truly lovely. Good luck OP I hope you enjoy it as much as I am.

I’ve just got into cycling. I’ve always had a bike but almost never used it. Now I live in Bristol and I’ve somehow volunteered myself to co-ordinate and lead the Naked Bike Ride through Bristol in June. Bristol is very cycle friendly and I’m enjoying using the bike to do journeys I’d otherwise drive. Trying to find a cheap trailer to take my dog with me, as it’s not fair to expect him to run alongside me all the time, especially now it’s warm. Plus I’m not confident enough to cycle and hold his lead.

Ooh can I join in ? I bought a bike on may day bank holiday. It's 2nd had but I got it from a great little independent shop in the centre of Manchester.
I had to push it 90% of the way home ( about 4 miles ) cos the roads are very busy in the area.
I was involved in a very bad accident while on my bike a couple of decades ago and was to badly hurt to get back on one for 2 months and then to scared to get on one.
But I have been out it every day last week but only managing about 10 mins of slow riding before I am gasping.

@Angie169 are you enjoying it though?

I used to cycle about 5k 6 days a week, plus more if I went somewhere else. It was a transport choice for me. I was already slim (and young!) but like a pp, cycling gave me amazing legs! It was neither far nor particularly fast, but the fact it was every day made a difference. It wasn't like a gym class, where a break in your routine makes you stop.
I keep meaning to start up again, post kids, but starting is hard!

I bought a road bike last week, I love cycling but I am so scared on the roads it’s putting me off.

In the gym I was cycling 20-40k a day and loved it, didn’t think it would be this difficult

I don't think 5k a day would noticeably change your fitness but it would be brilliant for your mind.

I used to cycle 12 miles (19km) a day- 6 each to and from work. It took me 25 mins each way and I was really fit. I miss it so much!

Do you live in an area where you could replace car journeys with your bike? You'd be amazed how much distance you rack up if it's your primary mode of transport.

If you get the strava app and log your journeys, you can try and beat yourself on stretches that you’ve done before, so you cycle faster for short stretches.

@SpaceCadet4000 wow that's some mileage you were doing there! Err yes I could potentially use my bike to do what I normally do in my car but that would be weird! I hop in the car to go a few yards usually! And I pop to the shops most days for bits and pieces so I think I'll use a bike instead of driving and see how I go

@housewifeoflittleitaly I'm scared of the roads too. Wondering if I can get away with the pavement, like a child?

@Taswama brilliant tip, I'll do that

YY to using a bike to replace car journeys. If you get a set of panniers then it's very easy to transport substantial quantities of shopping.

At one point I was clocking up 100-150km a week just going about my life on a bike in an urban area, using it as my sole form of transport and my sole form of exercise.

To improve your confidence, almost all councils offer a free scheme like this to those who live, work or study in the area; I've only ever heard good things about the sessions www.cycleconfident.com/sponsors/newham/
tfgm.com/cycling/training

If you're trying to find quieter routes the cycle.travel website is a great resource. It's exactly as I've just written it, cycle.travel

Use your bike to get you to and from the shops. Put a pannier rack or basket on it to carry what you buy.

The basic rule of thumb is that you can go four times further on a bike than walking.

Keep going, it's great fun.

I don’t think it will improve your fitness levels but it’ll make you happy for sure. I’d say start off small and start building on it. You’ll be doing 50k rides in no time.

I moved to the City recently and when I go back to work I’ve vowed I’ll cycle commute. Such a lovely way to travel into work.

5k a day on a bike will DEFINITELY make you fitter! I know so because I got a bike to get to work and back (under 5k) and have lost weight and got noticeably fitter without changing anything else in my life. Good for you and enjoy!!