training on a tight schedule

vermin99

Well,first off i should say i'm a junior racing a4 this season as its my first one.Improving each race so i'm happy that way.Finished tail end of the bunch in the barrow gp. Most people my age would have the summer free to train how they like.But i got a job 9-6 5 days a week and am wondering how best to fit training around this.i should also point out that the job is manual work. If i bike to work and back each day this comes to 160k a week, but what type of training should i do after work to make best use of time? Also the commute will be done on the 'work' bike with mudguards and flat pedals.would it be alright to commute on flat pedals and then train in the evenings on the "race' bike with clipless pedals. Thanks

Inquitus

vermin99 wrote: »

Well,first off i should say i'm a junior racing a4 this season as its my first one.Improving each race so i'm happy that way.Finished tail end of the bunch in the barrow gp. Most people my age would have the summer free to train how they like.But i got a job 9-6 5 days a week and am wondering how best to fit training around this.i should also point out that the job is manual work. If i bike to work and back each day this comes to 160k a week, but what type of training should i do after work to make best use of time? Also the commute will be done on the 'work' bike with mudguards and flat pedals.would it be alright to commute on flat pedals and then train in the evenings on the "race' bike with clipless pedals. Thanks

Can you not commute on the Road bike and add in some intervals, sprints etc etc. on the way out and back, plus tack on the odd detour on the way home up a hill or two?

vermin99

Inquitus wrote: »

Can you not commute on the Road bike and add in some intervals, sprints etc etc. on the way out and back, plus tack on the odd detour on the way home up a hill or two?

Unfortunately not.the comute would be done in boots and jeans and general work wear as swapping and changing clothes isnt an option

saccades

Get a rack and pannier then, vavert advancer is £12 and fits anything with a qr on the front, cheapo PX pannier is another £20. Some XT T780's (flat 1 side, spd on the other with reflectors to keep you road legal), are light and allow you to ride in boots and clipped in, everything for about £100 all in.

I'd take it steady into work in your work gear, do your day then change into better cycling gear and do training stuff every other day on a slightly heavier bike.

winner.

Edit: That's similar to my set up except I'm a dad with limited time and a 25km commute looking for anything to keep me fit that doesn't involve the gym.

Plastik

vermin99 wrote: »

Unfortunately not.the comute would be done in boots and jeans and general work wear as swapping and changing clothes isnt an option

Why not, surely there's a toilet on site that you could change in? Bring your clothes in a backpack, leave your boots on site.

Wishbone Ash

Plastik wrote: »

Why not, surely there's a toilet on site that you could change in? Bring your clothes in a backpack, leave your boots on site.

The OP may be working on an outside building site/farm/forest etc. where a toilet, even if provided, may be a shitty portaloo - not somewhere I'd fancy changing it.

C3PO

Doesn't sound that different to my schedule except that I don't do physical work and I'm about 40 years older than you!
Assuming that you can ride on Saturday and Sunday, I would commute every day and on two evenings (Tuesday and Thursday for me) do a 1-1.5 hour interval session. I'd make one session hill intervals. That way you'll have no trouble doing 12-14 hours a week on the bike.
Be sure to make every 4th week an easier one to avoid burnout and take even more rest if you find yourself getting tired or "sick of it"!

Beasty

OP do you have a turbo? I know there's plenty of light in the evening this time of year to get out. However a turbo gives you a "late night" option and allows for intensive intervals or to focus on specific training areas such as cadence.

It can be particlarly invaluable when the nights close in or the weather is too miserable to get constructive training in on the road.

Lusk_Doyle

Blast the commute in the heavy gear on the heavy bike. Great training there. The rest on the race bike will seem easy in comparison!