Cycling for Single Parents: Commute, Carry and Get Fit
If you are raising kids on your own, the bike might be the most underrated piece of fitness kit you own. It gets you to nursery, school and work, it costs nothing to run once you have it, and every journey quietly builds your heart, lungs and legs. This guide to cycling for single parents is about turning rides you already need to make into real training, carrying a child safely, and fitting in a simple weekly plan when there is nobody else to do the drop-off.
I coach a lot of solo mums and dads in Archway, and the ones who cycle tend to stay consistent for one simple reason: the exercise is built into the day, not bolted on top of it.
Why cycling for single parents works so well
Most single parents I meet do not lack motivation. They lack a free hour. Cycling solves that by doubling up. A 15-minute ride to school and a 15-minute ride home is 30 minutes of activity on a weekday, and the NHS physical activity guidelines for adults list cycling as a moderate activity that counts towards the 150 minutes a week they recommend.
It is also kind to joints. If running leaves your knees grumbling or your pelvic floor is not ready for impact yet, cycling is often a gentler way to build fitness. Do check with your GP or a physio first if you have a joint problem or have recently had a baby.
Three ways to ride with your life, not around it
1. The commute ride
This is your bread and butter. Ride at a pace where you can still talk in short sentences. That is enough to improve your fitness over a few weeks. If your commute is short, take a slightly longer route home on the days you are not rushing to pick up.
2. The child-seat or cargo ride
Carrying a child adds weight, which makes every hill a strength session for your legs. It also changes how the bike handles. A few honest rules from parents I coach who ride this way:
- Practise with the empty seat first, then with a bag of shopping in it, before your child goes in.
- Always follow the seat or bike maker’s weight and age limits, and make sure the helmet fits your child properly.
- Get on and off with the bike on its stand, and lift your child in last and out first.
- Start slower than you think you need to. Braking distances are longer with the extra load.
I wrote more about this in my guide to cycling with a child seat.
3. The solo ride
If your kids spend regular time with their other parent or grandparents, protect one of those slots for a 30 to 60-minute ride on your own. This is where you can actually push a bit, with nobody on the back.
A simple weekly cycling plan for solo parents
Here is a plan that fits around a school week. Adjust the days to your own custody or work pattern.
| Day | Ride | Effort |
|---|---|---|
| Monday | School and work commute | Easy, chatty pace |
| Tuesday | Commute plus 5 x 1-minute faster efforts on a quiet stretch | Hard for 1 minute, easy for 2 |
| Wednesday | Commute or rest | Easy |
| Thursday | Commute with every hill ridden seated and steady | Moderate |
| Friday | Commute | Easy |
| Weekend | Family ride or a solo ride when kids are with family | Easy with kids, moderate solo |
Only do the faster efforts when you are on your own and on a quiet, safe stretch. Never sprint with a child on board.
Strength work that makes riding easier
Cycling builds fitness, but it does not do much for your upper body or bones, and it keeps your hips bent for long periods. Two short strength sessions a week fill the gap. After bedtime, try this 3 times through:
- Squats to a chair x 12
- Reverse lunges x 8 each leg, holding the wall if needed
- Glute bridges x 15
- Push-ups against the kitchen worktop x 10
- Hip flexor stretch x 30 seconds each side
That last stretch matters. Riders often get tight at the front of the hips, which can pull on the lower back. My SYP Unlock hip and back mobility class is built for exactly that kind of stiffness.
Staying safe on London roads
Please read the Highway Code rules for cyclists if it has been a while. Lights front and back after dark are a legal requirement, and in winter that means most school-run evenings. If your confidence is low, Islington offers Bikeability and cycle skills training, which is worth looking into for you and for your kids. For family routes, my post on cycling with kids in London has ideas.
Where a bootcamp class fits
Cycling covers your cardio well. What it misses is upper body strength, core work and someone checking your form. A 45-minute bootcamp class once or twice a week covers that, and you can ride there. For more ideas on fitting everything in around solo parenting, see my hub on single parent fitness.
FAQs
Is cycling good exercise for busy parents?
Yes. It counts as moderate activity, it is low impact, and because it gets you from A to B it saves time rather than costing it. Regular commute rides add up quickly over a week.
Can I cycle with a baby?
Babies need to be able to sit up unsupported and hold their head steady with a helmet on before most child seats are suitable. Always follow the seat maker’s guidance, and ask your health visitor if you are unsure about your child’s readiness.
How often should I cycle to get fitter?
Riding most weekdays at an easy to moderate pace, with one slightly harder ride a week, is a good start for most single parents. Add two short strength sessions and you have a balanced week.
What if I do not have a bike?
Try a hire bike for a few weeks before buying, or ask around local parent groups. Many families sell child seats and bikes once their kids outgrow them.
Book your first class
Lock the bike up outside and come and train with us. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with easier and harder options for every exercise. Book my £15 class or call or WhatsApp me on 07301 512215 and I will send you the timetable. If you live up the hill and want a plan built around your rides, have a look at my personal training in Highgate.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
