How to train?

Micilin Muc

I currently do about 750km per month and would like to improve without adding to my distance. Most of my mileage is commuting, but sometimes I would go for a long spin at the weekend. I do a lot of running and know a good bit about training by heartrate focusing on recovery sessions, intervals, Lactate Threshold etc, and would like to apply the same to my cycling, but don't know how everything converts to cycling.

What can I do to improve? My commute is 30km+ each way with about 250m+ of climbing and would like to spice it up a bit. I don't have any target events, would just like to rank higher on Strava

mossym

cycling threshold levels will be lower on a bike than running, so you'll need to figure out what they are.

then start doing some over threshold intervals, 4*4 mins with 2 recovery or something like that to start, then increase number of reps and duration slowly.

also, do reps of 15 sec sprints, 45 sec recovery. start off with 5, build up to 10. sprint is all out effort. sounds easy but it's not.

that'll get you moving....

QueensGael

This might help
http://www.amazon.co.uk/The-Cyclists-Training-Bible-Friel/dp/1934030201/ref=sr_1_2?ie=UTF8&qid=1409044508&sr=8-2&keywords=joel+friel

Allabaah

QueensGael wrote: »

This might help
http://www.amazon.co.uk/The-Cyclists-Training-Bible-Friel/dp/1934030201/ref=sr_1_2?ie=UTF8&qid=1409044508&sr=8-2&keywords=joel+friel

Or even better

http://www.lronman.ru/docs/CyclistBible3.pdf

Micilin Muc

Thanks everyone. Will start Mossy's sprints idea on the way home. I've also downloaded Friel's book - looks good!