Commuting as training-am I doing enough?

Edwinsprint

I would just like a few opinions on what I am doing on the bike as training.

Training for what?In truth I'm not sure. A few sportives. I would also like a few good time trial results (previous best 10 mile was 28 mins). Perhaps some mtb races. Iwould like to reduce the time it takes me to get home after work.
Possibly the Dave Llloyd Mega Challenge http://www.davelloydmegachallenge.com/


My commute, general life circumstances and motivation.I live in Marlborough (WILTS) and have a hilly, scenic, quiet ride to Devizes where I teach 27 6 yr olds. The route is 15.5 miles each way. On the way back I normally have a South Westerley to help me along but also do have a long 1in 5 to get up after which I have a 15 min stretch (slight downhill) which can easily average 23mph for the length of the 15mins.

In the morning I normally ride in at a steady pace against the wind Av (15-16mph).1hr total incl 5 min warm-up/down at either end. (Any faster than that and I cant teach properly).

Riding back can average 20mph and do in 50 mins incl 10 min w-down. I have started getting into to pushing big gears deliberately to develop power in legs. I often alternate between big gear/low cadence work ... 5 min intervals...and just a flat out t-trial effort.

I am considering riding to school there and back 3 times a week. But at the moment even the second time I have to cajoul myself to get up for it.

My wife is about to go on maternity leave for our first child ( due March 25th). This and the weather seem to be affecting how little riding I am doing at the weekend at the moment. Currently I go out for a 3 hr mtb ride once every 3 weeks.
To be honest my work is knackering and I really need to do very little over the weekend in order to keep going until the end of term properly.

That said I do have long holidays, half-terms etc. Good opportunities to get some miles in.
Training camps are out because we are not too flush.....

Bike and Previous Experience.

I ride an 05 Allez with Aksium wheelset.
As well as European touring I cycle LEJOG in 7 days last year (but developed an injury which took 2 months to clear so lost alot of the conditioning). I used to do Triathlons when I had a less demanding job.

I'm 35, weigh about 10 1/2 stone and so can do hills pretty well. Unfortunately I smoke one cigarette a day which I find really hard to stop.

Any suggestions for improving training? 3 days aweek intead of 2...Stick to 2 days but include hill reps x 3 of my bastard hill.....


ANY SUGGESTIONS PLEASE??? Especially from tired teachers

cervelorider

Edwinsprint wrote:

ANY SUGGESTIONS PLEASE??? Especially from tired teachers

Over to chrisw.................................

NFMC

Once the baby is here then you'll begin to understand a whole new level of tiredness. And your wife won't want you going off for three-hour weekend rides either.

So. My only comment would be to build in the commute into your daily routine and that way you'll be 'conditioned' (both yourself and the Mrs) into continuing with it once you get back to work after the baby's born.

Edwin

Agreed. Commute more often but don't worry about the times too much. Maybe pick one day when it's not too windy to put a good time in, and treat a few days as recovery rides. If you can manage every day, that's 150 miles a week without having to use any evening or weekend time.
If you're tired, maybe you need to eat more? You didn't say what height you are, but unless you are quite short 10 and a half stone isn't a lot. Maybe a more specific target to train towards would help as well?

thetrotter

Edwin wrote:

Agreed. Commute more often but don't worry about the times too much. Maybe pick one day when it's not too windy to put a good time in, and treat a few days as recovery rides. If you can manage every day, that's 150 miles a week without having to use any evening or weekend time.
If you're tired, maybe you need to eat more? You didn't say what height you are, but unless you are quite short 10 and a half stone isn't a lot. Maybe a more specific target to train towards would help as well?

Entirely agree. In my experience commuting is the best way to combine training with domestic responsibilities. Work up to five days a week and you'll have a better base than many. You could buy a turbo and try and fit in an interval session at the weekends to give you a bit of top end speed. Alternatively you could build intervals into one or two of your rides home (but only after you've built base fitness). Agree that you may not be eating enough. Have you thought of having a recovery drink (H5, SIS or similar) at work/when you get home. I find they work very well.

Richie G

I'm a big fan of using my commute to keep fit. As thetrotter says, it's great way of fitting some cycling into your daily routine. I think with commuting it's important to make it part of your routine. When i first started, i'd ride to work on Monday, Wednesday and Friday. I then build up to 5 days a week. Now going on the bike is second nature- i've driven to work once since October! I wouldn't beat yourself up about speed - i try and take it easy in the mornings. If i'm feeling good in the afternoon, i'll push myself or take a bit of a detour: if not i'll take it steadier and enjoy being out in th fresh air. A turbo would help your speed - i got one in November and am starting to feel the benefits. The great thing about the turbo is you only need to find a spare hour - i'm finding i can fit in a couple of sessions a week without Mrs G complaining she never sees me! Hope this helps.

Rich

Edwinsprint

The eating thing...

Yep not very good I get to work and it is all go to get ready for the kids. Sometimes forget to have breakfast until 8.30 an hour after I arrive and then I have to shovel it down.

I think I am going to build up no.of days gradually as it is hilly . 3 days a week next week.

Turbo is out of the equation really. Not much space. I do have a few short 1hr circuits which I could really hammer at the weekend.

The main temptation will be now wife doesnt need the car! However my cycle is always a little adventure, whenever I get in the car now I find it very tedious...good stuff.

I also have a lift-share who charges me nothing. I will just fix her bike if / when she has a problem.

As an aside. I have also just been told that my classize for next year will be 16 or 17. More energy for cycling and baby/wife of course!!!

Thanks for your help.

Ed