Training whilst commuting …. some options for commuters

[Aushiker]

G'day

I have just put up a short article onBicycles Network Australia which is based on a blog posting at BikeRadar.com which discusses training options for commuters or for the likes of myself those who don't have time for training specific rides.

One of the aspects lacking from the article was putting in place a framework for training program so if you have thoughts on the article or a training program based on commuting do share here please.

Regards
Andrew

[casual_cyclist]

With sprints one should leave a five to 20 minute gap between sprints for recovery purposes.

My commute is about 25mins long so I am starting to think that I am not going to be able to get a decent workout on my ride to work. I could pick a longer route home and use that for training some afternoons.

With regards to a framework, searching for High-intensity interval training may help you find a program. For example, this article recommends 8 x 4 minutes per workout at 85% of peak power output, with 90-second recoveries.

It seems to me that Fartlek is not so structured. This article explains the technique a bit better. Although it is geared to runners it looks like it should be able to be adapted for cyclists.

Good luck with your training and as always, please let us know how you go.

Cheers

Greg

EDIT: just found a Fartlek article for cyclists http://www.training4cyclists.com/fartle ... -training/

[Alex Simmons/RST]

Fartlek is a form of sweet spot training and can be a really good addition to the training week.

I used to commute many years back. All I did was lengthen my morning commute by choosing a ride route suitable for whatever training I wanted to do that day and leave home earlier to make it a decent training ride. I had showers/change facilities where I used to work in those days. Ride home would usually be just a straight commute. This is also what one of my clients does at present.

If no showers at work, I would consider a easy paced ride in in the morning and then doing the longer/harder ride on way home instead.