When I was commuting, my route was 25-30 km depending on the exact route that I took. I did this 5 days a week for over 20 years except during our snowy winters in Montreal. I would also do a couple of longer weekend rides and often a mid week evening ride, so I was usually riding 7 days a week. One summer from early May until the end of July I was averaging 540 km per week and rode every single day during that period. I didn't have to train for racing, I just rode myself into great shape