Training on a very small time frame ?

hutch-judge

I’ve been riding for around 3 years now and have seen some big improvements this year, currently riding up to 80miles averaging around 19 to 20mph and i have done half a dozen CAT4 races and had a couple of top 10 finishes, however i only get a very short amount of time on the bike due to the usual commitments of life and I’m keen to know how i should spend that time to further improve. I'm currently riding pretty much every Sunday morning for around 3 to 4 hours(max) this ride depends who I’m with so can be a steady 17-18 mph or sometimes pretty much flat out with some sprints thrown in. i get one evening a week where i get a couple of hours, I’m currently doing a spinning class which seems to have given me the biggest gains and then if I’m lucky i can usually get out one other night for around an hour which again i tend to go flat out and try and do some efforts. that’s pretty much it, so my question is what would i be best to do in this time frame.

As you can probably tell i have absolutely no structure and everything i have read on training has needed much more commitment(time) than i can give it.

Any help would be appreciated, Thanks

Tom Dean

http://www.amazon.co.uk/Time-Crunched-Cyclist-2nd-Ed-Powerful/dp/193403083X/ref=sr_1_1?s=books&ie=UTF8&qid=1408086938&sr=1-1&keywords=time+crunched+cyclist

Patron

+1 for TCTP. It really hurts if you do it properly but definitely works. Best done on the Turbo.

bahzob

+1 It sounds like it is perfect for you.

hutch-judge

Thanks guys I will give it a go.

dw300

madasahattersley wrote:

I've got a pal who trains on a VERY small time frame...



I'll fetch me coat

Came in to make this joke ..

.. too late, as usual!