Average Cycling Distance by Age: How Far Do You Ride?

Setting cycling goals helps to understand how your performance stacks up against your peers. Knowing the average cycling distance by age group can motivate you and guide your training and nutritional needs for long rides. Here’s a closer look at the average cycling distances by age and tips to help you ride farther.

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Average cycling distance by age

Recent data from popular cycling apps with GPS reveals insightful trends in average cycling distances across various age groups. According to the International Cyclist 2023 report, the median distances completed by users are as follows:

• Ages 13-26 (Gen Z): 22.5 kilometers 

• Ages 27-41 (Millennials): 22.2 kilometers

• Ages 42-57 (Gen X): 28 kilometers 

• Ages 58-76 (Boomers): 33.6 kilometers

Data from Ride with GPS reveals slightly different trends in cycling distance by age compared to other sources, with the overall average distance for users being approximately 29 kilometers.

• Ages 20-30: 26.7 kilometers 

• Ages 30-40: 29.1 kilometers 

• Ages 40-50: 29.8 kilometers 

• Ages 50-60: 31.7 kilometers 

• Ages 60-70: 35.4 kilometers

• Ages 70-80: 35.8 kilometers 

• Ages 80-90: 30.9 kilometers 

These numbers show a general trend where older age groups often ride longer distances, possibly due to accumulated experience and fitness levels.

What cycling distance by age statistics don’t reveal

While the average cycling distance by age data provides a useful benchmark, it doesn’t account for several crucial factors. For instance, the data doesn’t reflect the time taken to complete the rides or whether mechanical issues or discomfort shortened them. Understanding your peers’ average cycling distance by age helps set realistic goals, but comfort and preparation are essential for success.

Tips to ride farther: Cycling distance by age & training

Proper bike fit and cycling distance by age

One crucial aspect of riding longer distances is comfort. A poorly fitted bike can lead to discomfort and even cut your rides short. Cycling coaches fully emphasize the importance of the bike fit, particularly at the three primary contact points: hands, sit bones, and feet. Make sure your handlebars match your shoulder width, and ensure your saddle width and height are appropriate for your body. A proper bike fit can significantly enhance your riding experience.

Plan your nutrition

Planning your nutrition is crucial, especially considering that cycling distance by age varies greatly. Understanding how long your rides will take is essential. The average cycling speed for leisure rides is around 22.6 kilometers per hour. 

To estimate ride times for specific distances, divide the distance by your average speed. For rides exceeding one hour, pack water and consider consuming 30 to 60 grams of carbohydrates per hour to maintain energy levels.

Follow a structured training plan

If you’re looking to improve your cycling distance, a structured training plan can be beneficial. Consider a periodized plan that gradually increases your mileage—by about 10-15% each week—while incorporating rest weeks to allow for recovery. This approach can help you safely build endurance and avoid injury.

Gradually increase your mileage

When aiming to improve your cycling distance by age, remember that gradual increases in weekly mileage are essential. A sudden jump in distance can lead to fatigue and injury. Pay attention to your body’s signals and adjust your training plan accordingly.

Stay hydrated and fuel up

No matter the distance, hydration is crucial. Always carry water and, for longer rides, consider bringing electrolyte drinks. Also, pack extra snacks to ensure you have enough energy for your ride.

Now that you’ve set your cycling goals based on average distances for your age group, it’s time to plan your routes! ExoTrails makes finding the perfect cycling paths easy. Discover scenic routes, track your progress, and share your adventures with friends – all within our user-friendly app. Download ExoTrails and start exploring!

Conclusion

Understanding the average cycling distance by age gives you a useful framework to set personal goals and monitor your progress. By ensuring a proper bike fit, planning your nutrition, following a structured training regimen, and gradually increasing your mileage, you can improve your cycling performance and enjoy longer rides. So, gear up, hit the road, and see how far you can go! Follow our official Facebook page now to receive more interesting information.