Staying Consistent with Cycling When You Have Kids

Balancing your love for cycling with the demands of parenting can feel like a juggling act. Life with kids is wonderfully unpredictable, and it often seems like there’s always something that gets in the way of a good bike ride.

Yet, staying active is crucial—for both our physical health and mental well-being. Staying fit, getting out in nature and keeping my mind free are just some of the reasons I stay consistent with cycling. It’s not always easy and when the cold months kick in it can become appealing to stay inside where it’s warm.

Here’s how I manage to stay consistent with cycling as a parent, with two young children. 

Habit Stacking for Consistency

One of the best ways to stay consistent with cycling as a parent is by incorporating it into your routine in a way that fits naturally. A technique I swear by is habit stacking—pairing a new habit with something you already do daily. For us, cycling often overlaps with our daily school run. By biking to school in the mornings, me and my wife can fit in exercise while helping the kids get their day started right.

On weekends, we turn cycling into part of our family adventure. We often plan our weekends around traffic-free cycling routes (Monsal Trail is a particular favourite) and this way we get to have a great time as well as a little nudge of exercise.

The kids love it too as they also get their fill of adventure, making it something we look forward to as a family. (Check out this post for more details on our school-run adventures).

The Spin Bike: A Lifesaver for Indoor Sessions

Another key to consistency is having multiple options for cycling, especially when outdoor rides aren’t feasible. Recently, I bought a spin bike to make sure I can get my rides in, no matter the weather or family schedule. Having this option at home has been a game-changer. I can hop on the spin bike for a quick 20-minute ride. On days when I can’t get out on the trails, this helps me stay on track without the logistical hurdles of leaving the house.

Indoor cycling also enables me to hit specific goals (Miles cycled, duration) which may not always be possible when cycling outside in the winter months.

I often wake up at 5 am and ride in the morning when the kids are in bed. It’s become an essential part of my routine for maintaining consistency and ensuring I still get my cycling time in. It also sets you up perfectly for the rest of the day. When you know by 7 am you’ve hit your fitness goals for the day everything else becomes a bonus.

Adapt and Pivot: The Realities of Parenting

As any parent knows, things don’t always go as planned. Kids get sick, unexpected commitments pop up, and sometimes, you simply feel too tired after a long day. Staying consistent doesn’t mean riding every day—it means being flexible and making it work in the long run. If the kids are under the weather or the day’s plans change, I adapt. Maybe instead of my usual hour ride, I’ll do a 15-minute spin bike session. The point is to keep moving, even if it’s less than you’d planned.

My wife has recently taken on a job teaching 2 days a week meaning I’m the primary childcare for our little boy on those days. He’s in Nursery 9-3pm but I have to get everything ready in the morning and fulfil my work commitments in the day. On these days I tend to manage my expectations and do what I can. There’s no such thing as a bad workout as long as you do something. 

The trick is to embrace this flexibility rather than feel frustrated by it. The key to longevity and consistency is realising that doing something—anything—is always better than doing nothing. Whether it’s squeezing in a 10-minute ride or simply opting to walk instead of driving, these small adjustments matter.

Planning ahead and Working Around Life

Consistency with cycling, like any other habit, benefits from a little planning. I look at our family schedule each week and see where I can fit in my rides. As mentioned above, I’ve adapted this to fit in with my wife returning to work a couple of days a week. This means that on those days I need to wake a little earlier and use the spin bike.

Sometimes that means a longer solo ride during a quiet midweek afternoon, and sometimes it’s waking early and jumping on the spin bike. Being adaptable to your family’s needs and requirements makes a huge difference to your overall well-being. 

I also communicate with my partner about when I plan to ride. This makes it easier to carve out that time without disrupting our family rhythm. On especially busy weeks, I might plan for a couple of early morning rides before everyone else wakes up, making sure I’m back before the household is in full swing. It’s not about having the perfect setup, but about making the most of what you’ve got.

Celebrate the Tiny Wins

It’s easy to feel discouraged when you can’t fit in the long, scenic ride you had envisioned. But one of the biggest lessons I’ve learned is to celebrate the tiny wins. If I manage to get on the bike for 30 minutes on a busy day, I call that a success. Consistency isn’t about intensity or length—it’s about showing up regularly, even in small ways.

Getting just 30 minutes of cycling in can work wonders for how I feel—both physically and mentally. It releases stress, boosts my energy, and leaves me in a better mood. Plus, it’s a positive example for Matilda and Barney; they see that staying active is a priority, even on busy days. Tiny wins add up over time, building the kind of habits that last a lifetime.

Only you can control your environment and what you do. Ultimately you’ll have times where you can’t hit the numbers you did the week prior. Shit like this does happen. For me it’s how you adapt and how you control the narrative.

One of our tiny wins is cycling our daughter to school every single day. She’s in her 5th year of Primary school and has never been taken in the car. It’s a habit which we’ve instilled in her and it’s become a win for us all. 

Involve the Kids

This leads me to involving the kids in your workouts!

One of the simplest ways to stay consistent is to make cycling a family activity whenever possible. As mentioned earlier, we tend to explore traffic-free cycle routes as a family endeavour. Whether that’s the Monsal Trail or the Nidderdale Greenway, by involving the kids and making it a fun weekend activity you still get a hit of exercise. Granted it’s not going to be the same intensity when you’re cycling with an 8-year-old but who cares? It’s about continuity and consistency.  

It’s also a great way to combine quality family time with fitness, rather than seeing the two as separate. I want to build strong, resilient children who are competent physically. 

Make It Enjoyable

One thing I’ve learned is that if you want to stick with cycling as a parent, it needs to be enjoyable—not just for you, but for everyone involved. We’ve found that combining cycling with fun destinations makes a big difference. Riding to a park, an ice cream spot, or a fun trail keeps the kids motivated, which in turn helps me stay consistent as it’s additional training on top of the solo endeavours I take part in. 

When cycling is framed as an adventure, it’s easier to stay committed. The kids love the thrill of biking to new places, and I love seeing their excitement. Whether we’re exploring a new bike trail, or taking the bikes to Nostell Priory who have excellent bike routes for kids, it doesn’t matter. What matters is that it’s enjoyable and the children want to do it every weekend. 

Remember Your “Why”

Ultimately, staying consistent with cycling when you have kids means understanding why you’re doing it in the first place. For me, it’s about health, mental well-being, and being a good role model for Matilda and Barney. Cycling makes me a happier, more relaxed parent, and that’s something my kids benefit from directly.

When I feel tired or unmotivated, I remind myself that cycling isn’t just about fitness—it’s about the example I’m setting, the adventures we’re having as a family, and the sense of well-being it brings into our lives. With that perspective, it’s easier to get on the bike, even if it’s just for a quick spin.

Summary

Staying consistent with cycling when you have kids is all about flexibility, creativity, and celebrating the small wins. It’s about making cycling part of your everyday routine, adapting when life throws challenges your way, and sharing the joy of riding with your family.

For me, it’s not just about my own fitness and well-being but also about setting an example to both the kids. Of course, I want them to see their Dad as a healthy, strong role model but I also want them to grow up into athletic adults. It’s something which isn’t taught at school and can give you the edge in all stages of your life. 

If you’ve got your own tips on staying consistent, especially as a parent, I’d love to hear them!

Feel free to share your experiences, and let’s keep inspiring each other to stay active and healthy for ourselves and our families.

Last Updated on November 18, 2024 by Ryan