Time Crunched Training Plan - fitting in with commuting.....

milese

I'm about half way through reading the TCTP, and have just realised that the time I spend commuting isn't going to be much use in this plan.

I commute roughly half an hour each way, 5 days a week, so 5 hours total.

If I split the interval sessions into 2 smaller ones before and after work I presume I'd lose most of the benefit, especially with 2 lots of warming up and warming down time?

There are no obvious double distance detours I can take, especially not with avoiding traffic / traffic lights.

The only solution I can come up with either warming up / starting the session on the turbo before setting off for work, or jumping on the turbo when I get home, or just doing an out and back for a few miles before setting off for work.

Also, will a 1 hour commute on a rest day cause a problem?

And will doing 3 or 4 hours on a Saturday instead of 1.5 or 2 hours on a Saturday and Sunday make much difference?

It seem that doing these intervals on the road without a power meter will be hard. How do people get on with holding such precise heart rates with precise timings whilst riding real roads and paying attention to traffic etc?

Seems like it will be much easier but much more boring on the turbo.

I think I'll do the field test this weekend.

Any thoughts appreciated.

chrisw12

I haven't read the book but the title suggests it's for a 'time crunched cyclist'? With 8-9 hrs at your disposal, do you fit into this category?

What exactly are the intervals, do you have to follow them to the letter?

At the end of the day though, I think the fundamental problem you may have is that your commute is just to short do get maximum benefit.

While I don't particularly understand/agree with the theories behind a warm up, I'm personally finding that I'm nowhere near reaching 'good' power until at least 30 min into a ride at the moment. So for me a 30min session would be pointless but others and YOU may find things different.

borisface

Now up to week 5 on the tctp and so far so good. Feel stronger and PE for power output is lower. The sessions are hard though. I have been doing all the interval sessions on the turbo To answer your specific qs. I don't think splitting the intervals would be a good idea as the benefit is in the accumulated time in the zone which is harder to do and so more effective if you follow the plan.

So doing the thing on the turbo b4/after work is the best bet. If it were me I'd do the session after work. You'd have a decent warm up ride home and I'd do five mins easy on the turbo before or just extend the commmute home. Prob with doing before work, especially of you use the turbo is that you'd have to get changed out of all your sweaty gear before venturing out.

I wouldn't have thought the extra time commuting would be an issue. Just don't go too hard as they are rest days. I have found that I need the rest days.

You're probably better off not contrating 2 sessions into one if you can help it which is what I think you're suggesting. Later in the program intervals are introduced on a sat with a couple hr ride on the sunday. If you read the terms and conditions Carmichael freely admits the program won't be that good for longer rides.
Using HR for training is pretty difficult. Why not put all teh money you save commuting towards a power meter?

milese

Thanks for the replies.

The book is designed for 6 to 8 hours a week.

The intervals are various high intensity. Sessions generally 60 - 90 mins inc a warm up and cool down. Not got the book to hand, but generally 1 or 2 sets of 3 reps of relatively short high intensity.

I hoped that I would be able to use the book to make the most of my current 5 hours commuting during the week, and opportunity for up to 4 hours or so once a weekend. I suppose I could apply the principles of the book to my lifestyle for some more structure, but will obviously gain more if I stick it to the letter.

I find the turbo mind numbing and know that if I rely on it too much I'll be skipping sessions in no time.

Its easier for me to get out once for a long ride than twice for 2 shorter ones over the weekend, so thought of combining them.

Without meaning to start another topic, whats the rough cost of an appropriate power meter? I can't imagine getting the purchase order approved by the boss!

borisface

I got a wired powertap new built into a wheel for £500 from the us. Can get 2nd hand ones on ebay £300 ish. I got mine delivered to work and snuck it into the shed without the boss knowing.

Back to OP. The interval sessions are the key to the plan, commuting etc would just add to your base. I do find that if I do 2 interval sessions on consecutive days by teh third I'm sha99ed.