Making the Most of Time: The Bike Commute (Part 2)

As I have already stated, I have started using my commute to work as active training time. For now, most of this is on the bike. That’s because I’m not very good on a bike. Last time I blogged about my easier structured sessions on the way into work. This time I will cover the harder part of my regular commute.

Travelling from work

On the way home, the need to stay fresh has passed – so I can give these sessions the extra that will push me on. Unless I am actively recovering these will always leave me feeling I have put in some work. (Even at these short distances). There are times where I will just have an easy ride if I need a level of active recovery, but most of the time I try to get some quality work done.

For me I have a 5-mile (or more) stretch up a slight but continuous hill. My most common sessions are: -

• Saw Tooth Intervals – I pick an upper HR% and a lower HR% and aim to move back and forth between the 2. For example 82% and 65%. I push myself until my HR is at 82% then ease off until it drops back to 65%. Then start to push again. 
• Heart Rate Time Trial – I will aim to ride home at between 80 and 85% MHR recording the time, to monitor improvement. (This is a bit of a LT training session for me.)
• Standard Short Intervals – These are simple 1min hard, 1 min active recovery. The 1min hard is hard but not a maximum effort. 
• High Intensity Intervals – Done as 20sec hard followed by 40sec recover. This time the hard is at my maximum effort
• Big Gear – A simple one, where I ride the majority of the ride in a much bigger gear than I am use to.
• Standing – I ride home out of the saddle, thus recruiting slightly different muscles than I normally use.
• The Long Hill Ride – once per week I will use my road bike rather than my MTB and take a longer route home (25-35mile). The aim of this is to get some quality hill climbing in. I try to hit categorised hills and aim to average well over 100ft of climbing per mile travelled.

Will

Making the Most of Time: The Bike Commute (Part 1)

For the majority of us training for Ironman, Triathlon, or any other endurance sport, the key is quite often capitalising on the time that we have available to us. Too often, I hear the excuse: “I haven’t got time to exercise.” We all have the same amount of hours in the day. It is up to us on how we choose to use them.

One way to make more time available is to make use of your commute. I know this is not available to everyone. Some people have mad 50-mile commutes. However, I do know of people that will drive part the way then use the rest of the journey as training time. (There is always a way if you want it.)

For me I am lucky. Where I live has a Sustrans cycle way running through past my house. The same cycle way, further down the line, runs past the business park where I work. Perfect!!!

I no longer drive to work, I run or ride. Bonus training time that does not eat into family time. Result.

For me the journey, depending on my choices, is only about 6-10 miles on the bike. Not a huge distance but it is a distance that I can make work for me. Especially using a heavier fat tiered MTB.

Travelling to work

Obviously going to work, I do not want to arrive there a dripping mess of mud and sweat.  However, I still want the rides to have a purpose (All training sessions should have a purpose). For me my rides into work, none of them hard – but all with a purpose, fit into one of these: -

• Recovery – Easy spin to loosen up the legs from the rigours of the previous day’s hard work. This will leave me feeling fresh and ready to go
• Drills – Could be 1-legged drills or focus on individual segments of the revolution. Alternatively, even a combination of the two. Great skills sessions.
• Constant Cadence – fixing a cadence and completing the whole ride maintain that cadence. Help me learn the feel of various spin speeds.

Next time I’ll look at the harder sessions, on my commute back home.

Will

Let there be BRICK!

Last night i did one of the many Brick sessions that are in my trainng plan

Brick training session are sessions where you train for two of the disciplines back-to-back, traditionally a brick session is BIKE then RUN but can also be SWIM then BIKE or any other combination that you can think of, (but some people mat call them something else).

They all have there place in training some more than others, generically any training session made up of two discipline will help your body prepare for doing more than one thing in a race, so transitions from one discipline to another will not be a big shock to the system, as Triathlon is a sport in itself and not just a sum of its parts. Plus it is also a way of helping you get all those required sessions fitted into a weeks training

Swim to Run training is normally done as part of open water training (on my part) where I will have a long OW swim followed by a short tempo run to loosed up afterwards, this type of training can also be useful for Aquathalons.

Running then cycling, this is mores specific for those that take part in duathlons that are often Run-Bike-run

Swimming then Cycling gives us the chance to practice T1 (which can take some time), getting out of our wetsuit and off onto the bike, many people have problems with dizziness and nausea when moving from the prone position of the swim to the upright position and if you are like this, this is a very useful session

Cycling then running, this session is the most popular although (IMO) a lot of training plans do not introduce them early enough. Firstly the prepare you for the ‘jelly leg’ felling of moving from Bike to run, next they help you more quickly improve your generic endurance as Bike-run brick session can be longer earlier in the season as doing two different disciplines does not place the same stress on the body as would just a long bike or long run and I would do one of these Brick sessions most weeks These bricks and can be approached different ways

A steady/easy bike followed by steady/easy run, used to help build overall endurance and train the body for the transition

A hard structured bike followed by steady/easy run, this is a bike focussed brick session that will leave our legs feeling like they belong to someone else when you start the run, great fun, and great preparation due to the fact that you will be most likely giving it all on you bike before you start you run in a race

A steady/easy bike followed by hard (and/or) structured run, this one is run focussed and helps the body to adapt to getting up to speed on the run as quick as possible.

A hard Bike followed by a hard run, is simply what it say s on the tin and is race specific and lets you try out back to back in race simulated conditions, but (for me) this would probably normally be a shorter session so not to risk injury.

Bricks do not have to be the same every time, be creative and mix them up, for me last nite was a Bike focused brick and took the form of: -

BIKE (2:10 total)

• 20-30mins warm up, mixed HR
• 8 x 5 min seated climbs at VO2max
• 8 x 1 min hill sprints, flat out
• Mixed cadence work to finish

RUN

• 1 hour trail run

So get out there and brick

WW

Lunch Time Spinning

A number of people ask me how I don’t get bored with sessions on the turbo or spinning bike and my answer is probably the fact that I break it down into short chunks and focus on the current time chunk rather than the whole 2-4 hours that I may be aiming for.

This also goes for when time is limited such as during my lunch break I have a limited time so I have to make the most of the time I have.  I am quite lucky in that the gym is quite close to where I work, so I always have access to a spinning bike, not as good as a turbo but still capable of providing a good indoor training session.

Today’s session took the form of: -

• 5 mins spinning to warm up at the break bighting point
• 10mins of upping the resistance by quarter turn each min
• 10mins steady spinning at the end resistance from last set
• 10min of 1min stand 1min seated at the resistance from last set
• 5 mins of accelerations 20sec fast | 40sec easy
• 5 mins warm down

A short stretch, a quick shower and change then back to work feeling highly invigorated and looking forward to my evening run

WW