Before we get into the top tips it’s important that you’re realistic about the below:
Its vital that you set some SMART objectives:
If you have 6-8hrs a week to train, then targeting a professional contract and high finish in the Tour de France may not be either Achievable or Realistic! That said, there are plenty of events that you can train for within such limited hours and do very well at.
Events such as:
Review your week, when can I commit to train and ensure it will actually happen?
Also it’s a good idea to agree it with your family and ‘book’ the time. Then at least everyone is on the same page and training time in scheduled in.
Maybe your working day is long and you just don’t seem to have the time when you get home. Could you then cycle to / from work and train that way. I prescribe for a lot of athletes a session riding home from work one day, then back in the next
This is a great, time efficient way to train:
Often when I review new athletes past training, I will see that almost 50% of the training this time crunched athlete was doing was in Zone 1, less than 60% of threshold.
If your goal is a 10mile TT, then ALL your training wants to be focusing on replicating and delivering the power required for the event time, maybe 20-25mins.
Within this session the demands of a 10mile TT are broken down into 4 sets of 6mins at or slightly above goal race pace. SO 24mins of real quality with short rests between. This not only breaks up what can seem a really mentally hard session, but allows you to work harder than you likely will in the race. In theory we will work to you being able to hold this level of work for the whole race.
Often I would build multiple variants of these intervals to build an athletes tolerance and ability to complete the 24mins work, so we’d do the below sets over a period of time:
Many of us have heard this saying. IN training we will work to simulate and develop power WAY above what may be required in an event, to stimulate top end development. Tabata sessions are great for this. The below session is great if you are time crunched, just 40mins – but WOW do you work for it!
Warm Up = 10 minutes at 70% of FTP
Main Session = 30 secs at 125% of FTP
30 secs at 90% of FTP
Repeat 20 times
Warm Down = 10 minutes at 75% of FTP
This is doing two key things:
This is HARD! You will deliver more power in 20 mins than if you did a straight 20 minute test. It’s mentally challenging and you need to pace. But it works!
In summary it’s very easy to deliver great training results, be those towards a specific race or to just stay fit on limited time. You need to use the time wisely and constantly stimulate the body to change and develop. Constantly ‘surprise’ the body by working it in new , different ways , this stimulates muscle growth in the recovery periods.
Big thank you to Andy Jackson at Peaks Sports Consulting for sharing these great tips with us. If you are looking for varied coaching services or bike fitting then do be sure to check out https://peakssportsconsultancy.com/.
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