Can a short commute be used for training?

gllewellyn
gllewellyn Posts: 113
edited July 2010 in Training, fitness and health
I've recently changed job, going from a 50 mile drive each way to a flat 5 mile cycle each way - much nicer!

Anyway, due to family commitments etc, it's very difficult to get a structured training program in, so I was wondering can I use my daily commute in a structured training way?

Can I do things such as have an alternating fast day, slow day or trying to work to specific HR zones, etc, or is 5 flat miles (in flowing traffic) just too short to do anything really productive other than just keeping me fit?

I want to basically get fitter and faster (for sportives mainly), but realise that this distance is suited more to a warm-up than structured training...

All suggestions welcome!
thanks

Comments

  • softlad
    softlad Posts: 3,513
    can you not leave earlier, take a few detours and ride for longer...??
  • SBezza
    SBezza Posts: 2,173
    You can certainly use the commute as training, but you will need to mix it up a bit with longer commutes, 10 miles a day will not be of great help.

    I have a 7 mile commute, most of the time, going to work is a short recovery paced ride, then on the way home, I do a mixture of 1, 2 or 3 hours rides at differing intensities.
  • gllewellyn
    gllewellyn Posts: 113
    can you not leave earlier, take a few detours and ride for longer...??
    That is an option - unfortunately, where I live there are no nice routes very close that I could incorporate into the commute, and more cycling through traffic is not very appealing!
    However, I have thought about taking some long routes home to take in some of the New Forest (I work in Bournemouth)...

    But I'm keen to know how I can use my daily commute which I have to do everyday to best effect...?
  • sheffsimon
    sheffsimon Posts: 1,282
    http://www.intervaltraining.net/tabata.html

    Never even considered it myself, but google tabata.
  • bobtbuilder
    bobtbuilder Posts: 1,537
    SheffSimon wrote:
    http://www.intervaltraining.net/tabata.html

    Never even considered it myself, but google tabata.

    This is not such a good idea for riding in traffic. To do Tabata training properly, the intervals have to be your absolute max, which is going to have you veering all over the road.
  • Mettan
    Mettan Posts: 2,103
    gllewellyn wrote:
    or is 5 flat miles (in flowing traffic) just too short to do anything really productive other than just keeping me fit?
    thanks

    You can certainly ''keep fit'' to a certain extent doing 5 miles twice a day at a reasonable intensity - the obvious option would be to lengthen your commute - you can get plenty (for a new/novice rider) out of a 10-15 miler twice a day (again at a decent intensity). For Sportives though , ideally, you might want to do a few hilly 50-60 milers in the run up to your event.
  • sheffsimon
    sheffsimon Posts: 1,282
    bobtbuilder wrote:
    SheffSimon wrote:
    http://www.intervaltraining.net/tabata.html

    Never even considered it myself, but google tabata.

    This is not such a good idea for riding in traffic. To do Tabata training properly, the intervals have to be your absolute max, which is going to have you veering all over the road.

    :?: Cant you sprint in a straight line bobtbuilder. :?:
  • Dodger747
    Dodger747 Posts: 305
    I think he was referring to the fact that a proper all out effort will make you dangerously unsteady on a public road...
    VO2 Max - 79 ml/kg/min
    W/kg - 4.9
  • sheffsimon
    sheffsimon Posts: 1,282
    Dodger747 wrote:
    I think he was referring to the fact that a proper all out effort will make you dangerously unsteady on a public road...

    I made a proper all out effort at the finish of a race on Thursday, managed to sprint in a straight line without being dangerously unsteady.
  • lukasran
    lukasran Posts: 53
    SheffSimon wrote:
    Dodger747 wrote:
    I think he was referring to the fact that a proper all out effort will make you dangerously unsteady on a public road...

    I made a proper all out effort at the finish of a race on Thursday, managed to sprint in a straight line without being dangerously unsteady.

    congratulations, but im sure he means when you have finished your all out effort and become lightheaded, dizzy and dangerously unsteady.
  • sheffsimon
    sheffsimon Posts: 1,282
    lukasran wrote:
    SheffSimon wrote:
    Dodger747 wrote:
    I think he was referring to the fact that a proper all out effort will make you dangerously unsteady on a public road...

    I made a proper all out effort at the finish of a race on Thursday, managed to sprint in a straight line without being dangerously unsteady.

    congratulations, but im sure he means when you have finished your all out effort and become lightheaded, dizzy and dangerously unsteady.

    Nope, wasnt a problem, didnt knock anybody off and wasnt weaving around after finish.

    Anyway, as with most things, its up to the OP to either give it a try or decide its not for them. My experience counts for nowt in terms of how they ride a bike, twas merely a suggestion of a training method.
  • kieranb
    kieranb Posts: 1,674
    could use it for short high intensity sprint training, recover at traffic lights, just keep it to an intensity you can repeat without the above mentioned stuff happening.
  • amaferanga
    amaferanga Posts: 6,789
    5 miles or 20 minutes riding isn't really good for anything IMO.
    More problems but still living....
  • amaferanga
    amaferanga Posts: 6,789
    SheffSimon wrote:
    Dodger747 wrote:
    I think he was referring to the fact that a proper all out effort will make you dangerously unsteady on a public road...

    I made a proper all out effort at the finish of a race on Thursday, managed to sprint in a straight line without being dangerously unsteady.

    Well I was behind you and you looked dangerously unsteady to me. I suggest in the next race you just hang off the back and don't finish ahead of me :wink:
    More problems but still living....
  • sheffsimon
    sheffsimon Posts: 1,282
    amaferanga wrote:
    SheffSimon wrote:
    Dodger747 wrote:
    I think he was referring to the fact that a proper all out effort will make you dangerously unsteady on a public road...

    I made a proper all out effort at the finish of a race on Thursday, managed to sprint in a straight line without being dangerously unsteady.

    Well I was behind you and you looked dangerously unsteady to me. I suggest in the next race you just hang off the back and don't finish ahead of me :wink:

    :)
  • Butterd2
    Butterd2 Posts: 937
    I was having a similar discussion on the SCR forum last week (looking for hills on the commute home). And unfortunately the answer was the one I had been avoiding (sub consciously at least) and that is to use the commute as a warm up and then get on the Turbo once home.
    I know, I know, I hate them too but it was the only realistic solution. Sorry :(
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  • graeme_s-2
    graeme_s-2 Posts: 3,382
    amaferanga wrote:
    5 miles or 20 minutes riding isn't really good for anything IMO.
    I don't think this is true. By itself it's obviously not going to get you race fit, or allow you to ride sportives in quick times, but it does give you a nice base, will help you lose weight if you're new to cycling and keeps you comfortable on the bike.

    I have a similar distance commute, and find with additional long rides, and the odd turbo session I'm able to keep myself cycle-fit for triathlons. Did a 92km route of a half ironman distance tri at a 19.5mph average off the back of a training plan that was built on top of my commute. Hardly a world beating time, but I was satisfied with the result.
  • Dodger747
    Dodger747 Posts: 305
    lukasran wrote:
    SheffSimon wrote:
    Dodger747 wrote:
    I think he was referring to the fact that a proper all out effort will make you dangerously unsteady on a public road...

    I made a proper all out effort at the finish of a race on Thursday, managed to sprint in a straight line without being dangerously unsteady.

    congratulations, but im sure he means when you have finished your all out effort and become lightheaded, dizzy and dangerously unsteady.

    Indeed, having done a couple of tabata sessions [why would you want to do any more!], I would not like to be anywhere near another vehicle or need to the ability to balance! Doing the interval on a public road is just asking for trouble imo. However, if you can manage it, then chapeau!
    VO2 Max - 79 ml/kg/min
    W/kg - 4.9
  • mrc1
    mrc1 Posts: 852
    Graeme_S wrote:
    amaferanga wrote:
    5 miles or 20 minutes riding isn't really good for anything IMO.
    I don't think this is true. By itself it's obviously not going to get you race fit, or allow you to ride sportives in quick times, but it does give you a nice base, will help you lose weight if you're new to cycling and keeps you comfortable on the bike.

    I have a similar distance commute, and find with additional long rides, and the odd turbo session I'm able to keep myself cycle-fit for triathlons. Did a 92km route of a half ironman distance tri at a 19.5mph average off the back of a training plan that was built on top of my commute. Hardly a world beating time, but I was satisfied with the result.

    +1 I agree with this. 5 miles on the bike is better than sitting in a car etc.
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  • thel33ter
    thel33ter Posts: 2,684
    I have a 3.5 mile commute, loaded up with pannier and sometimes a kitbag strapped to the top and it has made me a lot quicker up hills, I do it as pretty much a flatout sprint the whole way and it has made a huge difference, not that I was that quick to begin with. Mixed with longer MTB rides during the weekends and the odd 30-50 mile road rides I am nearly as quick as a mate at school who does 20 mile training rides every day or two and longer ones on the weekends.
    And now you know, and knowing is half the battle
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  • LikeUStoleIt
    LikeUStoleIt Posts: 34
    if your commute is relatively flat, how about doing it fixed gear?

    i bought a dirt-cheap fixed gear hack bike from ebay for exactly this reason.

    now, even though my commute isn't long or hard enough to be considered a proper training ride, at least i get to improve my pedalling technique (allegedly).

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