February 22, 2015

Cyclists Under a Time Crunch: How to Training with Limited Time

In today’s busy world many of us struggle to schedule regular training rides that will lead to consistent improvements. At first we manage to train well for a while and then life happens with work pressures and family commitments breaking the training pattern. As a result we train less and only infrequently which causes us to lose fitness. This cycle seems to repeat itself which can lead to feelings of frustration.

What if you could maintain and even improve your fitness with 3-4 short rides each week that are designed specifically to maximize your training time available? I know you can as this is what I have done for many years training just 4-5 hours each week. By training in a highly specific way I am able to stay competitive on local group rides and keep my threshold power at high levels.

Another challenge many cyclists have is knowing what type of training is going to lead to real improvements. Many cyclists are still unfamiliar with the concept of interval training and how it can benefit their cycling ability. I often see cyclists go out with the intention of holding a certain speed or pace. Although this type of training is good, a plan that will lead to real improvements must include specific interval training that addresses different energy systems.

The concept of interval training involves a series of high intensity efforts (intervals) interspersed with easy pedaling. Interval training is typically performed at a high intensity to improve speed and cardiovascular fitness, or with a strength focus (big gear) to improve leg strength.

So how do you incorporate specific interval training in to your weekly training schedule? Let’s presume you are starting from an average fitness level, have no health issues, and, can train 3-4 days in an average week, your training over a 3-week block will look something like this:

Week 1

Monday – Rest day

Tuesday – 3-4 x 8 minute Big Gear (65-75rpm) strength intervals (feels “somewhat hard”) with 2-3 minutes of easy spinning between intervals. Total ride time: 60-90 minutes (45 minutes for Trainer).

Wednesday – Rest day or swap with a scheduled training day.

Thursday – 2 sets of 4 x 90 second VO2 or Breakaway intervals (feels “very hard”) with 2-3 minutes of easy spinning between intervals and 10 minutes of easy spinning between sets. Total ride time: 60-90 minutes (45 minutes for Trainer).

Friday – Rest day or swap with a scheduled training day.

Saturday – 2 hour Tempo ride (feels “somewhat hard”) or alternatively a Group Ride “On Feel”

Sunday – Rest day or 1.5-2.5 hours Endurance ride.

Week 1 is designed to build strength in your legs and work on improving your base fitness with lots of “somewhat hard” or Tempo riding. The 90 sec VO2 intervals will boost your high intensity fitness. This will help you to dig deep on your local group rides when there is a hard acceleration or attack.

On Week 2 the goal is to build on Week 1 and address other areas like your ability to accelerate and sprint.

Week 2

Monday – Rest day

Tuesday – 2 x 12-15 minutes Threshold Zone 4 intervals (feels “hard”) with 10 minutes of easy spinning between intervals. Total ride time: 60-90 minutes (45 minutes for Trainer).

Wednesday – Rest day or swap with a scheduled training day.

Thursday – Perform 20-30 second acceleration simulating an attack or long sprint (feels very, very hard) followed by 2.5 minutes of easy spinning, repeated for a total of 30 minutes. Total ride time: 60-90 minutes (45 minutes for Trainer).

Friday – Rest day or swap with a scheduled training day.

Saturday – 2 hour Tempo ride (feels “somewhat hard”) or alternatively a Group Ride “On Feel”

Sunday – Rest day or 1.5-2.5 hours Endurance ride.

Remember you can perform the training on any day of the week which will give you flexibility should you be unable to train on Sundays, for example. For each session a minimum of 15 minutes of warm-up is always recommended.

On Week 3 I recommend cutting back a little on the intensity by performing an easier ride at the start of the week followed by a strength ride. Weekends can look very similar to week 1 and 2. This completes a 3-week block of training with the third week being more of a low intensity/recovery week.

By following the training outlined over 3 weeks and then repeating it, you will not only improve your fitness but you can also make some significant improvements in speed and strength. If you repeat the 3-week block then you have the option to extend some of the intervals in duration.

I have designed a 12 week training plan based around this training concept which is available through Training Peaks called “Cyclists under a Time Crunch, 4-6 hours/week”. It comes with a more detailed training plan that builds over the 12 weeks and also includes a training zones calculator for training with heart rate, power or perceived exertion. To view the training plan details, click here.

Even just 45 minute rides performed consistently each week can do wonders for your fitness! The right training sessions with specific interval training will maximize your training time available which will lead to a gratifying experience of improved fitness, strength and the feeling of training with a purpose!