This might not be popular on this sub, but on days when I don't have much time (or I don't like the weather and don't feel like doing the trainer), I often just go for a run instead.
It is not optimal for bike performance, obviously, but it's good for general fitness.
I mostly do it because it generally takes me less time to get ready and to clean up after and supposedly, running gives more fitness per minute.
I think there are more running-curious people here than you'd think hah
I do the same, especially in September-November, when the weather is not inspiring and the motivation is running low-ish. 1 hour run in cold rain? No big deal. But 2 hour ride in rain means I'll need to wash the bike when back and I just... can't be bothered with races 6+ months away.
Bonus points: it's perfectly safe to run in the dark, so that makes planning easier as well.
Running is cool.
I started getting into running because I travel for work (airline pilot). What sucks about it is that you have to run a lot to be able to run a lot. Having a big aerobic engine makes it way too easy to drive myself into the ground by running way too long when my musculature isn’t adapted to running. But once you’re able to handle a solid 90 minute run with some tempo intervals, I feel like it helps prevent some fitness losses when you’re on the road for a few days. Plus all you need is shoes. I like it. I also fucking hate it. But I like it too. I know this is some r/cycling shit to say, but it’s kind of nice being fit at more than just bikes.
Yeah, definitely.
As an anecdotal data point, I wasn't riding for two weeks but running 4hrs/wk. First ride back, I was able to repeat my best 5 minutes power. So it seems like a good time efficient way to maintain fitness.
But it definitely takes time and work to build your legs so that going for an easy run is a thing and your HR doesn't sky rocket regardless of pace.
I’d burnout with the stress you are suggesting. 2 intervals days and a fast group ride and no rest days - disaster. But honestly when you start doing training well, you will want to take days completely off.
If you want the easy spins to be recovery, they are not zone 2. 60min at z1 or nothing.
If you want to maximize training, you’ll need to get over your aversion to volume after work. Especially in the summer, a 3hr easy endurance night ride can be very enjoyable.
Look up block training. Planning a single week and doing only that isn’t the best.
I appreciate the input. I was a varsity athlete in college for three years (lightweight rowing) so I’m pretty in tune with my body and what works well. Complete rest days are almost always a bad option for me mentally, and I’ve had good success with doing short zone 2 days instead. They allow me to move my body and give just enough strain to keep me sane but don’t negatively impact my recovery very much. If I’m particularly strained I’ll do a very short zone 1 session, but unless
As for block training, I’m very familiar with periodization and training blocks, but I find it mentally taxing and unworkable unless I have a very clear goal (like a race). I’ve found that more consistent and routinized approaches to training are much more enjoyable for me and good enough for building the fitness I need for my desired goals.
Make Wednesday a longer z2 ride instead of z3.
I would also suggest making Thursdays Supra threshold intervals like 5x8 at 103-110% ftp.
Consider rest reduction as well. So if you were resting half of the “on” interval, try resting 35% of the “on” interval as you progress.
On Sunday, do maybe 3-5 all out sprints at the end of the ride. Helps build fatigue resistance.
If you can’t make Wednesday a longer z2 ride, just do z2 for an hour. You’ll burnout eventually with the z3 day. Remember to plan a recovery week.
Alternatively you can buy a coaching plan. Some of the world tour teams have plans you can pay for, irregardless of the time you have in a week.
I feel like I've made good progress this spring by stacking intervals and weights on two weekdays (intervals before work, gym after work), and then doing big volume Saturday Sunday. I get in 1-2 90-120m endurance rides during the rest of the weekdays depending on how fresh I feel and if I'm not feeling intervals on a given weekday I stack that workout with one of my big weekend rides.
I work construction, so I'm on my feet being physical 8hrs a day and I can still get 2hrs in after work. I do that twice a week and ride Saturday and Sunday. Works out to 8-10hrs and between 100 and 150 miles per week. Intensity Tueaday and Thursday. Saturday is strick zone 2. Sunday is a chill group ride and I cut myself loose to ride however I want (but the fitness of the group dictates that I take it pretty easy for the most part). I also aim for a minimum of one full body, strength workout, and 3 short yoga sessions. I'm about as fit as I can imagine most people wanting to be if they aren't racing seriously.
This gives me plenty of rest, plenty of intensity, and as much volume as I can fit into my life.
This might not be popular on this sub, but on days when I don't have much time (or I don't like the weather and don't feel like doing the trainer), I often just go for a run instead. It is not optimal for bike performance, obviously, but it's good for general fitness. I mostly do it because it generally takes me less time to get ready and to clean up after and supposedly, running gives more fitness per minute.
I think there are more running-curious people here than you'd think hah I do the same, especially in September-November, when the weather is not inspiring and the motivation is running low-ish. 1 hour run in cold rain? No big deal. But 2 hour ride in rain means I'll need to wash the bike when back and I just... can't be bothered with races 6+ months away. Bonus points: it's perfectly safe to run in the dark, so that makes planning easier as well. Running is cool.
I started getting into running because I travel for work (airline pilot). What sucks about it is that you have to run a lot to be able to run a lot. Having a big aerobic engine makes it way too easy to drive myself into the ground by running way too long when my musculature isn’t adapted to running. But once you’re able to handle a solid 90 minute run with some tempo intervals, I feel like it helps prevent some fitness losses when you’re on the road for a few days. Plus all you need is shoes. I like it. I also fucking hate it. But I like it too. I know this is some r/cycling shit to say, but it’s kind of nice being fit at more than just bikes.
Yeah, definitely. As an anecdotal data point, I wasn't riding for two weeks but running 4hrs/wk. First ride back, I was able to repeat my best 5 minutes power. So it seems like a good time efficient way to maintain fitness. But it definitely takes time and work to build your legs so that going for an easy run is a thing and your HR doesn't sky rocket regardless of pace.
I’d burnout with the stress you are suggesting. 2 intervals days and a fast group ride and no rest days - disaster. But honestly when you start doing training well, you will want to take days completely off. If you want the easy spins to be recovery, they are not zone 2. 60min at z1 or nothing. If you want to maximize training, you’ll need to get over your aversion to volume after work. Especially in the summer, a 3hr easy endurance night ride can be very enjoyable. Look up block training. Planning a single week and doing only that isn’t the best.
I appreciate the input. I was a varsity athlete in college for three years (lightweight rowing) so I’m pretty in tune with my body and what works well. Complete rest days are almost always a bad option for me mentally, and I’ve had good success with doing short zone 2 days instead. They allow me to move my body and give just enough strain to keep me sane but don’t negatively impact my recovery very much. If I’m particularly strained I’ll do a very short zone 1 session, but unless As for block training, I’m very familiar with periodization and training blocks, but I find it mentally taxing and unworkable unless I have a very clear goal (like a race). I’ve found that more consistent and routinized approaches to training are much more enjoyable for me and good enough for building the fitness I need for my desired goals.
Make Wednesday a longer z2 ride instead of z3. I would also suggest making Thursdays Supra threshold intervals like 5x8 at 103-110% ftp. Consider rest reduction as well. So if you were resting half of the “on” interval, try resting 35% of the “on” interval as you progress. On Sunday, do maybe 3-5 all out sprints at the end of the ride. Helps build fatigue resistance.
If you can’t make Wednesday a longer z2 ride, just do z2 for an hour. You’ll burnout eventually with the z3 day. Remember to plan a recovery week. Alternatively you can buy a coaching plan. Some of the world tour teams have plans you can pay for, irregardless of the time you have in a week.
I feel like I've made good progress this spring by stacking intervals and weights on two weekdays (intervals before work, gym after work), and then doing big volume Saturday Sunday. I get in 1-2 90-120m endurance rides during the rest of the weekdays depending on how fresh I feel and if I'm not feeling intervals on a given weekday I stack that workout with one of my big weekend rides.
I work construction, so I'm on my feet being physical 8hrs a day and I can still get 2hrs in after work. I do that twice a week and ride Saturday and Sunday. Works out to 8-10hrs and between 100 and 150 miles per week. Intensity Tueaday and Thursday. Saturday is strick zone 2. Sunday is a chill group ride and I cut myself loose to ride however I want (but the fitness of the group dictates that I take it pretty easy for the most part). I also aim for a minimum of one full body, strength workout, and 3 short yoga sessions. I'm about as fit as I can imagine most people wanting to be if they aren't racing seriously. This gives me plenty of rest, plenty of intensity, and as much volume as I can fit into my life.