How to integrate cyling to work into Tri plan?

Nwm2

If one is doing a reasonable amount of swim-bike-run training per week (let's say 10-12 hours) how should you handle cycling to work?

To be specific:

1. Is it beneficial (and how beneficial) to also commute to work by bike? Or will it just interfere with and detract from the planned sessions?

2. If yes to the above (ie it is beneficial to also commute), how to get the most benefit? Leave the current plan as it is and add the commutes to it?


I am currently doing about 4-5 run sessions and 3-4 bike sessions per week as it is. 2 long bike sessions at the weekend, with one brick run, and 1-2 interval bike sessions during the week, with one brick run.

I have a 17km each way commute to work, and want to know from the experts/experienced on here whether or not or how to add this to my weekly plan.

I guess I feel that it will help. I feel I'm a bit light on bike hours during the weekdays and I can add 2-3 commutes a week as either a quality bike session or a recovery ride depending on the day and otherwise leave my plan as is.

Opinions most welcome.

('A' race in 7 weeks BTW so I'm in the race prep phase.)

mloc123

Nwm2 wrote: »

I am currently doing about 4-5 run sessions and 3-4 bike sessions per week as it is. 2 long bike sessions at the weekend, with one brick run, and 1-2 interval bike sessions during the week, with one brick run.

Do you swim at all?

Nwm2

mloc123 wrote: »

Do you swim at all?

Yes, 3-4 per week, but about 40-45 mins each only (session is only 45 mins long). 2 drill sessions, one speed session, one endurance session. I am awful at swimming.

mloc123

I commuted a bit last year, 25km each way... but found that it worked against me if anything. It left me tired to the point that proper sessions were harder and yet I wasn't getting any great benefit from the extra easy miles a week.

nomadic

I'm finding the same as mloc really.

I try to take it handy and use it as a recovery session. It's hard to ignore the compulsion to get involved in commuter races but I just spin the commute out now.

kennyb3

Just to add my 2c

Firstly seems very risky adding it in at race phase, surely should be added as base building.

Secondly you dont mention how long your A race is. if its a sprint there might be little point.

MrCreosote

I commute most days. Similar distance to you-16km each way. For me it is most of my cycle training.

My bit of (non-expert!) advice:

1:I'd wait until after the A race to make any changes, as it's only 7 weeks. You're unlikely to get much benefit from it at this stage, but you could injure yourself
2:I'd try to substitute it for one of your usual sessions.
3:I try to make each leg worth something- like throwing in a few faster intervals, or going home a longer route and taking in some hills, or just having an enjoyable old cycle.
4:try to avoid commuter racing. I can't.

It's never going to be as good as a proper planned cycle session, but it's better than nothing and more fun than the turbo.

bazzer86

whats communter racing?

mcdonrob

bazzer86 wrote: »

whats communter racing?

SCR - Silly Commuter Racing - an essential part of my training
http://www.itsnotarace.org/scr-rules/

Nwm2

Thanks for the advice everyone.

I have decided to make sure I focus on my planned sessions and not risk the cycle to work interfering with them.

Might perhaps do 1x per week as a recovery cycle if it fits in.