As a road cyclist, you are always looking for ways to squeeze in training time while balancing work, life, and family commitments. As a matter of fact, more training time leads to better performance. However, you may not have the luxury of being able to train for hours at a time, but that doesn’t mean you can’t still be effective.
Here are some tips for time-effective cycling training:
1) Set realistic goals
When you have limited time to train, it is essential to set realistic goals. However, trying to accomplish too much in too little time is a recipe for disaster and will only lead to frustration. Instead, focus on one or two specific goals and build your training plan around those.
One of the essential things road cyclists can do to find more time in their calendar is to practice effective time management. This means setting aside specific blocks of time for training, rest, and recovery and then sticking to that schedule as closely as possible.
Additionally, it is crucial to be efficient with the time that is available, and to make sure that every training session is purposeful and productive.
Another critical way to find more time in the calendar for road cycling is to prioritize your training. This means making a commitment to your training and making it a priority over other activities. It may also mean cutting back on non-essential activities to make more time for exercise. For example, watching TV or scrolling on your social media accounts won’t take you closer to your goals.
2) Quality over quantity
It is better to do one or two quality workouts than to squeeze in four or five mediocre ones. When tight, it is more important than ever to ensure that your workouts are high quality and truly effective.
For example, interval training is a type of workout that alternates between high and low-intensity periods. This type of workout is very time effective as it allows you to get a great workout in a shorter amount of time.
Additionally, interval training improves VO2 max and FTP more effectively than steady-state rides. So you can get excellent results in a short time. If you haven’t heard of it, look at the reactions to my 14-day VO2 Max Booster Program.
The science behind time-effective training is relatively simple. When you exercise at a high intensity, your body is forced to adapt to meet the demands of the workout. This adaptation process leads to an increase in aerobic capacity, muscular strength, and power output.
Spending more time at a relatively higher intensity, e.g., sub-threshold power is also a shortcut to better results in less time. For example, 20 to 40min per session at this sub-threshold power intensity can rocket up your performance within a couple of weeks (you can find training intensities here).
3) Get creative with your workouts
There are only so many hours in the day, so you must get creative with your workouts if you want to make the most of your time. Instead of doing the same old thing day in and day out, mix things up and keep your body guessing. This will not only help prevent boredom but also ensure that your workouts are as effective as possible.
There are a variety of different types of training that you can do on a road bike. Interval training, hill repeats, and tempo rides are all traditional ways to improve your fitness and cycling performance. However, several inspiring apps can motivate you to train effectively in the modern world.
For example, the Strava app is excellent for road cyclists looking to train effectively. The app provides detailed data on your rides, including distance, elevation, average speed, and more. You can also use the app to create custom training plans and track progress.
The Strava app is available for both iPhone and Android devices. Also, it may inspire you to attempt the title of KOM (King of the Mountain) in your local neighborhood.
Zwift allows you to train with other cyclists worldwide in a virtual environment. Zwift offers a variety of training programs to suit your individual needs and goals and will enable you to track your progress over time.
Zwift is an affordable alternative to traditional cycling training programs and is a great way to stay motivated and improve your fitness. Zwift is easy to use and can be used with any bike, making it an excellent option for all levels of cyclists.
What you should do
By following these tips, you can make the most of your limited training time and still have realistic expectations of significant improvements in your cycling performance. Remember to set realistic goals, focus on quality over quantity, and get creative with your workouts. If you do those things, you’ll be well on your way to becoming a faster, stronger cyclist.
If you want more inspiration for Time Effective Cycling Training, order a copy of my popular e-book here.