Pros and cons of cycling to work and back 5 days a week?

I do a similar 14 mile commute every day, which i've been doing for the last two years. I had assumed the same sort of things as you, in that cv would increase, and weight loss would occur naturally as i got used to the commute and picked up the pace.

In realility, the cv benefit is negligable, as you just don't do a big enough distance to improve your fitness. And i'm actually the same weight as 2 years ago, and the 5 years before that.

In short. 14 miles just dooesn't make any dfference. If you want cv and weight loss, by all means this is a good start, and maintins a current level, but it won't dramatically push you forward to these goals.

Wrong. Weight loss is simply calouries burnt > calouries in. I lost plenty of weight when the only cycling I i did was 14 commuting miles a day across London