I’d asked advice recently on the subject of using my regular cycle commute as part of a training programme for sportive rides that I might like to attempt this coming year.
My goal is to build up endurance so I can tackle road sportives in the 100Km range, not at a record breaking pace but with reasonable confidence of finishing the distance and being able to walk the next day. My commute is an 18 mile round trip that I’ve been managing to do 3 days a week, so between 50-60 miles a week in total.
I’m short of free time, so my problem was how to optimise my commuting time to help attain my training target? Do I change the tempo of the rides? Do I ride more days? Do I take a longer route?
After some discussion with experienced sportive riders, I drew up the following simple five point Commuting Training Action Plan:
- Ride more often, increasing to 4 or 5 days commuting a week if possible.
- Ride harder on the way in to work, alternating between sprinting and resting (ie: interval training). I can’t extend the journey in to work in time or distance so this is a good alternative.
- Ride longer on the way home from work a couple of times a week.
- Take a rest day on Saturday and one or two other days.
- Ride as far as possible on Sunday morning, in the hills around where I live, and increase the distance a little each time.
Now to put it into action!
