So they say cycling doesn't get any easier...
Discussion
but how can I make it easier 
I have bitten by the cycling bug this year and I am keen to cycle in to work as much as possible.
I currently try to cycle in once a week and would like to do more, but time and the effort it takes are both against me.
The ride is about 52km (32 miles) each way, with a days work (mostly on my feet) in the middle, and obvisouly its the last part of the ride home that is challenging.
What is the best way to train to make this kind of ride easier in the legs? Ride longer distances (most of my fun rides are between 30 and 60km) Do some kind of interval / structured training? How long recovery should I be leaving between rides? Any advice would be appreciated!
I have bitten by the cycling bug this year and I am keen to cycle in to work as much as possible.
I currently try to cycle in once a week and would like to do more, but time and the effort it takes are both against me.
The ride is about 52km (32 miles) each way, with a days work (mostly on my feet) in the middle, and obvisouly its the last part of the ride home that is challenging.
What is the best way to train to make this kind of ride easier in the legs? Ride longer distances (most of my fun rides are between 30 and 60km) Do some kind of interval / structured training? How long recovery should I be leaving between rides? Any advice would be appreciated!
You need to ride more. Thats a decent commute and of course your going to feel it on the way home. 20km - 40km rides are particularly far unless you're doing some hard efforts. As above lots of training plans out there but it really depends what you want to achieve ... the end goal is the key. If its for general fitness, a mixture of shorter intensity type rides and longer rides 2-4 hours with a lower (below 80% max) heart rate will aid endurance.
Thanks both.
An e-bike is not on the cards for a number of reasons, not least because I would rather improve myself than improve the kit!
Are there any sites that are recommended for training plans that come from a respected source?
ETA i guess the end goal is overal fitness and more strength in the legs so I can keep a decent pace on the climbs towards the end of a long ride
An e-bike is not on the cards for a number of reasons, not least because I would rather improve myself than improve the kit!
Are there any sites that are recommended for training plans that come from a respected source?
ETA i guess the end goal is overal fitness and more strength in the legs so I can keep a decent pace on the climbs towards the end of a long ride
Just up the mileage, do the commute more often.
A chap I used to work with went from never cycling to cycling in and home every day (about 17 miles each way). Obviously he got hit by a van, his legs ached, he moaned about it, but in a few weeks he adapted and was fine, just takes a while to adapt to the load, so just keep upping it, with a commute like that you can easily just keep introducing an extra leg. It wouldn't be inconceivable to be able to do it every day in time, but it would be a fair amount of volume and you'd likely not want to see a bike at the weekend.
A chap I used to work with went from never cycling to cycling in and home every day (about 17 miles each way). Obviously he got hit by a van, his legs ached, he moaned about it, but in a few weeks he adapted and was fine, just takes a while to adapt to the load, so just keep upping it, with a commute like that you can easily just keep introducing an extra leg. It wouldn't be inconceivable to be able to do it every day in time, but it would be a fair amount of volume and you'd likely not want to see a bike at the weekend.
Well done and just keep building up to it. Incremental gains. Go and do some mild climbs then try to do them a bit quicker, then find a bigger climb. Try and have some rides where you just go out for fun and without a plan, these are some of my best rides and help to build the enjoyment of riding and not just the physical health side. If you have a ride where you struggle don’t let it put you off just move on and plan another ride, we all have the odd ride where things just don’t feel right.
Do you spin or grind? Big difference I find spinning in an easier gear to grinding away in the big cog and not much difference to overall speed. If I’m having a rest day ride I will spin a lot more. I see so many people out here smashing the pedals in a big gear rather than spinning the legs it looks so hard and slow.
If only you knew, or were related to a Strength and Conditioning Coach who has worked with elite cycists and triathletes in the past. That would be handy.
Someone further up hs touched on the right answer IMO. You need to combine long steady cycles, with short harder cycles - as well as putting in some very hard and short interval work, and even some very very hard and very very short HIIT work. The problem with training for a long commute like this is that the training for it is going to be long and time consuming too, so you have to cosistantly put the work in over a pretty decent length of time to start seeing some real imrpovements.
If you're looking at a full picture of training too you should include strenth and strength endurance training. Cycling will have huge demands from all the lower limb muscles so getting stronger on basic compound lifts is a starting point. Improving upperbody/trunk strength and endurance is improtant too as if you are weak and floppy up top you will sap power from the overall "machine" of you+bike that your legs and applying - a little bit like riding a full suspension bike on the road, but not quite that extreme.
Someone further up hs touched on the right answer IMO. You need to combine long steady cycles, with short harder cycles - as well as putting in some very hard and short interval work, and even some very very hard and very very short HIIT work. The problem with training for a long commute like this is that the training for it is going to be long and time consuming too, so you have to cosistantly put the work in over a pretty decent length of time to start seeing some real imrpovements.
If you're looking at a full picture of training too you should include strenth and strength endurance training. Cycling will have huge demands from all the lower limb muscles so getting stronger on basic compound lifts is a starting point. Improving upperbody/trunk strength and endurance is improtant too as if you are weak and floppy up top you will sap power from the overall "machine" of you+bike that your legs and applying - a little bit like riding a full suspension bike on the road, but not quite that extreme.
TheBALDpuma said:
If only you knew, or were related to a Strength and Conditioning Coach who has worked with elite cycists and triathletes in the past. That would be handy.
Someone further up hs touched on the right answer IMO. You need to combine long steady cycles, with short harder cycles - as well as putting in some very hard and short interval work, and even some very very hard and very very short HIIT work. The problem with training for a long commute like this is that the training for it is going to be long and time consuming too, so you have to cosistantly put the work in over a pretty decent length of time to start seeing some real imrpovements.
If you're looking at a full picture of training too you should include strenth and strength endurance training. Cycling will have huge demands from all the lower limb muscles so getting stronger on basic compound lifts is a starting point. Improving upperbody/trunk strength and endurance is improtant too as if you are weak and floppy up top you will sap power from the overall "machine" of you+bike that your legs and applying - a little bit like riding a full suspension bike on the road, but not quite that extreme.
While I think some of that isn't bad advice. I think there is a very real danger of over complicating the ask here. Cycling isn't actually that demanding on anything, zero impact, low force involved, hence so many people end up here from running etc. The start of any new journey for a cyclist should be 'just do more riding' rather than worrying about intervals and the like - you will make huge gains in every department from just adding more volume. Someone further up hs touched on the right answer IMO. You need to combine long steady cycles, with short harder cycles - as well as putting in some very hard and short interval work, and even some very very hard and very very short HIIT work. The problem with training for a long commute like this is that the training for it is going to be long and time consuming too, so you have to cosistantly put the work in over a pretty decent length of time to start seeing some real imrpovements.
If you're looking at a full picture of training too you should include strenth and strength endurance training. Cycling will have huge demands from all the lower limb muscles so getting stronger on basic compound lifts is a starting point. Improving upperbody/trunk strength and endurance is improtant too as if you are weak and floppy up top you will sap power from the overall "machine" of you+bike that your legs and applying - a little bit like riding a full suspension bike on the road, but not quite that extreme.
Saying the training for this is long and arduous etc isn't really true, the training can be the commute, you don't have to train outside of it!
Thanks for all the responses,
Driving to work and cycling home has struck my mind, but will feel like a faff to do more than once a week, But it would definitly allow me to go harder (i tend to average 27-28 kph on the way in, and much less on the way home )
I do tend to spin the gears, rarely getting out the saddle unless it is a short sharp climb, definitly find it easier this way.
@TheBALDPuma yes that would be handy... Thanks for the info!
The general gist seems to to be more miles (which i can do on the commute i guess) and some interval / high intensity stuff too. My weekend rides tend to be just for fun, so i could introduce the interval stuff here, although i fear it will take some of the fun out of cycling. The HIIT stuff you mention, is that on bike or off bike?
Strength training is difficult for a few of reasons, not least I have little to no interest in it or in going to the gym!
Driving to work and cycling home has struck my mind, but will feel like a faff to do more than once a week, But it would definitly allow me to go harder (i tend to average 27-28 kph on the way in, and much less on the way home
)I do tend to spin the gears, rarely getting out the saddle unless it is a short sharp climb, definitly find it easier this way.
@TheBALDPuma yes that would be handy... Thanks for the info!
The general gist seems to to be more miles (which i can do on the commute i guess) and some interval / high intensity stuff too. My weekend rides tend to be just for fun, so i could introduce the interval stuff here, although i fear it will take some of the fun out of cycling. The HIIT stuff you mention, is that on bike or off bike?
Strength training is difficult for a few of reasons, not least I have little to no interest in it or in going to the gym!
okgo said:
While I think some of that isn't bad advice. I think there is a very real danger of over complicating the ask here. Cycling isn't actually that demanding on anything, zero impact, low force involved, hence so many people end up here from running etc. The start of any new journey for a cyclist should be 'just do more riding' rather than worrying about intervals and the like - you will make huge gains in every department from just adding more volume.
Saying the training for this is long and arduous etc isn't really true, the training can be the commute, you don't have to train outside of it!
I see your point but...Saying the training for this is long and arduous etc isn't really true, the training can be the commute, you don't have to train outside of it!
A) if he's only cycling to work once a week, that really isn't training enough to improve past a certain point and it will always feel hard
B) if he is a keen cyclist then there is nothing wrong with cycling more and introducing a training/progressive focus into the cycling that he does do. In fact it gives it purpose and will make it more interesting imo
C) I am a coach and so everyone should train everything to be as good they possibly can be at it
jimmy156 said:
Thanks for all the responses,
@TheBALDPuma yes that would be handy... Thanks for the info!
The general gist seems to to be more miles (which i can do on the commute i guess) and some interval / high intensity stuff too. My weekend rides tend to be just for fun, so i could introduce the interval stuff here, although i fear it will take some of the fun out of cycling. The HIIT stuff you mention, is that on bike or off bike?
Strength training is difficult for a few of reasons, not least I have little to no interest in it or in going to the gym!
If you want to keep your weekend rides fun use this as a time to do shorter, harder rides rather than intervals.@TheBALDPuma yes that would be handy... Thanks for the info!
The general gist seems to to be more miles (which i can do on the commute i guess) and some interval / high intensity stuff too. My weekend rides tend to be just for fun, so i could introduce the interval stuff here, although i fear it will take some of the fun out of cycling. The HIIT stuff you mention, is that on bike or off bike?
Strength training is difficult for a few of reasons, not least I have little to no interest in it or in going to the gym!
Intervals can be on the bike but it would be easier to prescribe on a static bike or trainer as you can set loads, cadence etc much easier. These don't need to be long at all, I'm taking 20-30 seconds of max work, 2 minutes rest - repeat 4-6 times so it's not a big commitment and can have really beneficial effects on endurance capacity. Ideally these are on a static bike as specificity helps but in the absence of that it might be easier to just do running sprint intervals.
And stop being a fanny and so some squats
I had 3 thoughts on reading this:
1) Can you drive halfway, park the car somewhere free and cycle the rest? A few commuters in my cycling club do this, might work for you as a way of "mixing things up" as suggested above, in addition to your full commute. You could then go flat out on the way back to the car.
2) On your full commute, don't ride in at 10/10ths, your muscles won't have fully recovered by the evening. Then, plan your ride home like an event. Eat a couple of hours before, then just cycling type snacks to keep your energy level up. Full bottle of water with electrolyte and energy in it. Warm up gently by cycling 1 or 2 gears below what you normally use for 15 - 20 mins, then aim to go steady until at least halfway. Have another cycling snack/gel after an hour, then another 20 mins before the last hill. Save your energy more than you think you need to, and focus on smashing the last hill, even if your overall time is longer. Once you've mastered the last hill, work your way back and aim for a PB on the hill before it. When you get home, aim for a high protein evening meal. Continue like that until you have mastered the "last half"!
3) When you say the last hills are difficult, what do you struggle with first, legs hurting or running out of breath? Could you lose a little weight - I find losing 2 or 3 kg really helps me on hills. How old are you? At 56, I take longer to warm up my muscles on the bike, and longer to recover after a hard ride. Plus the basics - road tyres pumped up hard enough for the weight of you + bike + gear, eat plenty of protein especially after riding, etc.
As far as the other comments go, I agree with those who said just riding your bike should be enough training in itself. There are no shortcuts really, if you promise yourself you will keep at it for 3 months, you WILL have got measurably and noticeably better. I'd just do one day at the weekend for fun, to a favourite coffee shop, or cycle to the coast and train back, or anything interesting to remind yourself you're supposed to enjoy it! Oh yes, and keep a note of how "slow" you are now, so that in 3 months you will be motivated by your improvement! ETA: re your qhestion about times between rides, I like a full day after a tough ride, so that could be working up eventually to mon, weds, fri cycle in, plus a fun ride at the weekend, or 2 days commute plus a longer / harder ride at the weekend.
1) Can you drive halfway, park the car somewhere free and cycle the rest? A few commuters in my cycling club do this, might work for you as a way of "mixing things up" as suggested above, in addition to your full commute. You could then go flat out on the way back to the car.
2) On your full commute, don't ride in at 10/10ths, your muscles won't have fully recovered by the evening. Then, plan your ride home like an event. Eat a couple of hours before, then just cycling type snacks to keep your energy level up. Full bottle of water with electrolyte and energy in it. Warm up gently by cycling 1 or 2 gears below what you normally use for 15 - 20 mins, then aim to go steady until at least halfway. Have another cycling snack/gel after an hour, then another 20 mins before the last hill. Save your energy more than you think you need to, and focus on smashing the last hill, even if your overall time is longer. Once you've mastered the last hill, work your way back and aim for a PB on the hill before it. When you get home, aim for a high protein evening meal. Continue like that until you have mastered the "last half"!
3) When you say the last hills are difficult, what do you struggle with first, legs hurting or running out of breath? Could you lose a little weight - I find losing 2 or 3 kg really helps me on hills. How old are you? At 56, I take longer to warm up my muscles on the bike, and longer to recover after a hard ride. Plus the basics - road tyres pumped up hard enough for the weight of you + bike + gear, eat plenty of protein especially after riding, etc.
As far as the other comments go, I agree with those who said just riding your bike should be enough training in itself. There are no shortcuts really, if you promise yourself you will keep at it for 3 months, you WILL have got measurably and noticeably better. I'd just do one day at the weekend for fun, to a favourite coffee shop, or cycle to the coast and train back, or anything interesting to remind yourself you're supposed to enjoy it! Oh yes, and keep a note of how "slow" you are now, so that in 3 months you will be motivated by your improvement! ETA: re your qhestion about times between rides, I like a full day after a tough ride, so that could be working up eventually to mon, weds, fri cycle in, plus a fun ride at the weekend, or 2 days commute plus a longer / harder ride at the weekend.
Edited by deeen on Wednesday 25th November 11:40
TheBALDpuma said:
I see your point but...
A) if he's only cycling to work once a week, that really isn't training enough to improve past a certain point and it will always feel hard
B) if he is a keen cyclist then there is nothing wrong with cycling more and introducing a training/progressive focus into the cycling that he does do. In fact it gives it purpose and will make it more interesting imo
C) I am a coach and so everyone should train everything to be as good they possibly can be at it
A) agreed, I think that's why most folks saying just up the number of times you're doing it, kills two birds, training and transportA) if he's only cycling to work once a week, that really isn't training enough to improve past a certain point and it will always feel hard
B) if he is a keen cyclist then there is nothing wrong with cycling more and introducing a training/progressive focus into the cycling that he does do. In fact it gives it purpose and will make it more interesting imo
C) I am a coach and so everyone should train everything to be as good they possibly can be at it
B) also agreed, but many people start with intervals and the like too early I think, just riding and adding volume is enough to improve quite quickly at first before getting too structured about it. But broadly aiming to go hard sometimes, easier others does help of course.
,
okgo said:
A) agreed, I think that's why most folks saying just up the number of times you're doing it, kills two birds, training and transport
B) also agreed, but many people start with intervals and the like too early I think, just riding and adding volume is enough to improve quite quickly at first before getting too structured about it. But broadly aiming to go hard sometimes, easier others does help of course.
,
Yeah I see, and have experienced both sides. As a teenager my true love was MTB, dirt jump and downhill. I never "trained". Just rode, enjoyed myself and got better. B) also agreed, but many people start with intervals and the like too early I think, just riding and adding volume is enough to improve quite quickly at first before getting too structured about it. But broadly aiming to go hard sometimes, easier others does help of course.
,
As my job now involves coaching athletes I see the merit in training, and don't know why you'd do anything as a hobby without trying to be the best at it
I think it just depends how seriously you want to take it and how much importance you credit to actually getting a bit better, or actually getting really good. Not saying the OP is in one or other camp though.
First, that is quite a long commute, well done for making a start on it!
I commute 2-3 times a week, about 15 miles each way, but I sometimes go off road on the South Downs, sometimes on the quiet back lanes. I don't do it every day because that turns it into a chore for me, plus I feel I need more recovery time. Every one is different, some kind ride hard for 3-4 days on the trot before they feel weakness in their legs, but if I do 2 days consecutively I feel I need the 3rd as a rest day.
I would be taking it easier on your way in. 28 kmh is good going, but would leave me knackered for the day at work, and taking it VERY Easy on the way home.
I do some interval sessions on some of my rides, it adds a bit of variety. You can program Garmin bike computers with time intervals, and set intensity levels too, but I still keep these to the quieter roads when the weather is better. It sounds to me that just getting the distance up and throwing in some varied effort levels will make a difference to you.
I've done the drive or train part way then ride the rest thing too, it isn't that much more of a faff than riding at this time of year.
I commute 2-3 times a week, about 15 miles each way, but I sometimes go off road on the South Downs, sometimes on the quiet back lanes. I don't do it every day because that turns it into a chore for me, plus I feel I need more recovery time. Every one is different, some kind ride hard for 3-4 days on the trot before they feel weakness in their legs, but if I do 2 days consecutively I feel I need the 3rd as a rest day.
I would be taking it easier on your way in. 28 kmh is good going, but would leave me knackered for the day at work, and taking it VERY Easy on the way home.
I do some interval sessions on some of my rides, it adds a bit of variety. You can program Garmin bike computers with time intervals, and set intensity levels too, but I still keep these to the quieter roads when the weather is better. It sounds to me that just getting the distance up and throwing in some varied effort levels will make a difference to you.
I've done the drive or train part way then ride the rest thing too, it isn't that much more of a faff than riding at this time of year.
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