The key to the most effective use of these commuting kilometres was to vary the training; mixing it up so as to not get into a rut, which is an easy trap to fall into if riding the same regular route. The other important constant over the years was that I mapped out each day of the week in advance, ensuring I made the best use of my valuable time. Here’s a look in more detail at the fundamental elements of turning your commute from just a ‘ride’ into effective, enjoyable training.
Make a plan
Write (or type) your weekly plan in a diary. This simple exercise is effective because it confirms the commitment you’ve made you yourself. You don’t have to go overboard, a simple outline of your training plan for each day will suffice. Although you can put as much detail in as your wish, just as long as you are clear as to what is ahead.
In addition to the plan, write down briefly what you actually did; distance/hours and how you felt during and post ride. This info can then be used as a tool to help identify what works best for you and is great to reflect on as you progress. It can also assist in highlighting fatigue or even the onset/identification of illness.
It’s also a great way of planning the lead up to an event such as a Gran Fondo or Sportive or long gravel event. You can then strategically build in your taper period too.
Training variation
The focus of a week’s training for me (in addition to gaining speed, strength and endurance) was to deconstruct the key elements of road racing and work on them individually. So, longer threshold efforts, short intervals, sprints, climbing etc. This can of course work for any discipline.
Ask yourself, ‘what exactly am I training for?’ It could be simply building up to your first 100km ride or perhaps a even a hilly Grand Fondo as mentioned earlier. Once you are clear in your objectives you can then start to look at the type of training to incorporate into your commute. Remember, time is a valuable commodity so make each minute count.
The distance you have to ride to work will be a major contributing factor in determining the type of training you manage to weave in. Everyone is different and has varying objectives/abilities so in the first instance it’s simply a matter of trial and error, but this is where keeping a training diary really comes into its own.
Personally I found that riding at a steady/easy pace to work then training harder and more specifically after work more effective. On my 16km commute to work I’d ride at a relatively easy pace, yet I’d still use this 35 minute ride to work on cadence for example (spinning a low gear at high revs but still with a relatively low perceived effort). It could be that you prefer to make a harder effort before work. If this suits you and you have shower facilities at work then fine!
Conversely if your ride is a more considerable one; let’s say between a 50 and 70km round trip, it’s just as important not to do too much. Simply riding this distance each week, even at a steady pace, around a full time job or study could result in you becoming over fatigued. So, instead target 3 days within a week when you’ll ride into work whilst using the car or public transport the other two days. Just ensure that for each of the three commutes your riding is different.
Recuperation and rest
This is absolutely crucial. You can’t begin to train if your mind and body are jaded. Listen to your body and be honest with yourself. This is absolutely paramount when training around a full time job. If you are feeling off colour or weary sometimes the best course of action is to rest for a few days and put the bike away. I found that doing this soon recharged my batteries, putting me back in the right place mentally and physically to tackle training again. If you continue to train whilst fatigued you risk overtraining which can put immense stress on your immune system, leading to actual ‘detraining’ and even illness.
I’ve over-trained and trained through illness in the past and it’s not something I’ll ever do again. I simply can’t stress enough that although sticking to a training plan is important, building a degree of flexibility within it is equally so. That includes taking a day off the bike or simply backing off the training by replacing an interval session with a steady ride for example. There are more tools and gadgets than ever now that give deep insight to help you determine when to rest, I just wish I had them when I was racing!
In summary
It goes without saying that work can be become a slog, so don’t let the commute become one too. Incorporating variety into your ride will help alleviate that mundane sense of routine. And, if you are fresh, motivated and keen you’ll get far more from your training. It can take a while to a get an even balance but after a while you should settle on a routine that works for you. Every now and again ask yourself if you’re enjoying riding your bike. If the answer is ‘yes’ then you’re on the right track. If it’s a ‘no’ then take stock, reflect on your diary, make a few changes and maybe take a couple of days off.
So; Make a plan, vary your training, ensure to get enough rest and most of all enjoy your riding in the knowledge that you’re making the best of that most finite of assets, your time.
