Cycling 15km

[SkipdiverJohn]

When I started commuting by bicycle 11yrs ago I started out just doing 1 or 2 of the 4 days at first (12hr nightshifts, 4in then 4 off) so would commute only maybe 2 days in every 8 days initially. It took more than 6 months before I could cycle all 4 nights comfortably without feeling completely shattered during the final commutes. That was starting from a pretty good place, health and fitness wise and as a lifelong casual cyclist.

And that is not even starting from a sedendary lifestyle either. Day in day out riding plus work is a lot of effort. I've never considered myself super fit, because I have a very casual attitude to exercise, and don't beast myself but I do an active job so I'm on the go all day even if I'm not riding.
It's normal for me to do 10-12,000 steps during the working day plus shopping, errands, socialising etc on top so 15-20,000 total steps on any day Im at work, plus whatever miles I ride over a week all adds up.
Anyone starting from a sedentary base level then suddenly riding every day is going to find it quite a shock to the system at first.

 

[Cycleops]

I’d say you’re doing well. The advantages of using a relatively heavy and draggy bike is that it’ll give you a good workout plus when you change to a road bike you’ll feel like the chains have lifted from your wheels.

 

[boydj]

Well done on what you have achieved so far.

Lots of good advice above. You can't be chasing times every time you go out - you'll get tired and lose the enthusiasm. By all means do a time trial effort every so often to see how far you have improved, but most of all enjoy your commute on the bike. I always found it the best part of the day.

Another way of improving your fitness is to do longer runs regularly. An easy way to do this is to extend the evening run home one or two nights a week.