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  1. #1
    Senior Member blindvelcro's Avatar
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    New workout advice

    I am having a hard time. For the last couple years I only worked 3 days per week leaving 4 days to basically ride as much as I want. We have a new baby, my wife is taking time off from her job, and I am picking up a lot of extra shifts. When i am not working I am spending time with wife and kids. (Dont get me wrong, I love my family. I just dont have the time to train like I have been used to). I basically have 2 days that I can ride: on Monday I have about a 2 hour window, and then 4 hours on Thursday. Once a month I can make it to a Saturday group ride.

    I need help with my routine. I have to make the most of the time I have on the bike (as limited as it is). What would give me the most impact or benefit to my performance.
    Thanks to all
    -----j.
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  2. #2
    It's ALL base... DScott's Avatar
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    I guess it depends on your goals, maybe try these things:

    Open up more time possibilities:

    Get good lights, and ride early or late. Go when wife's at home and baby's asleep.
    Use a trainer


    Other than that, others can suggest a very structured/planned workout: combo of intervals, tempo rides the next, recovery rides, etc.


    What do you want to accomplish?

  3. #3
    adjunct cyclist kellefson's Avatar
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    yea, you really need to specify what your goal is...complete in a race, lose weight, do a tour? It all depends.

  4. #4
    Senior Member blindvelcro's Avatar
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    Quote Originally Posted by DScott
    I guess it depends on your goals, maybe try these things:

    Open up more time possibilities:

    Get good lights, and ride early or late. Go when wife's at home and baby's asleep.
    Use a trainer


    Other than that, others can suggest a very structured/planned workout: combo of intervals, tempo rides the next, recovery rides, etc.


    What do you want to accomplish?
    I guess I need to explain a little better: I am working 5 16 hour shifts per week. 7am - 11pm. I have an hour drive each way, which puts me away from the house 18 hours per day. It is too hard to squeeze in a "before or after work" ride in. My off days are spent recovering from work, and helping my wife with family stuff (new baby, and 2 older kids). Soccer practice, dance practice, after school band practice. and just general help with baby. I could ride more on my off days, but I told my wife that I would do a 2 hour ride on one day, and a 4 hour ride on the other day.

    My goals are : to keep the speed and strength that I have. My old routine was very diverse. I would to intervals, hill sprints, long distance rides, fast paced medium distance rides.
    Now I am not sure what to do. Just focus on intervals? Should I break my four hour rides into an early interval ride and a late hill sprint ride? I need help.
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  5. #5
    Senior Member blindvelcro's Avatar
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    Wow, I guess I am the only one on the forum with only two days per week to train?
    http://i64.photobucket.com/albums/h1...o/johndoor.gif
    Facts are meaningless. You could use facts to prove anything that's even remotely true! -Homer Simpson

  6. #6
    Senior Member 8Lives's Avatar
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    I think there are probably a few of us with similar demands on our time - but the long days you have with and the added commute make it a more unusual situation. If it was me, my two hour ride would be a hammerfest of hills. The four hour day would be long, and more hills, but I'd probably add some intervals somewhere in the second half of the ride. I'd be cutting out some of the interval work, it's just not as time effecient. Look on the bright side - at least you don't have to worry about recovery rides.

  7. #7
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    Quote Originally Posted by blindvelcro
    I guess I need to explain a little better: I am working 5 16 hour shifts per week. 7am - 11pm. I have an hour drive each way, which puts me away from the house 18 hours per day. It is too hard to squeeze in a "before or after work" ride in. My off days are spent recovering from work, and helping my wife with family stuff (new baby, and 2 older kids). Soccer practice, dance practice, after school band practice. and just general help with baby. I could ride more on my off days, but I told my wife that I would do a 2 hour ride on one day, and a 4 hour ride on the other day.

    My goals are : to keep the speed and strength that I have. My old routine was very diverse. I would to intervals, hill sprints, long distance rides, fast paced medium distance rides.
    Now I am not sure what to do. Just focus on intervals? Should I break my four hour rides into an early interval ride and a late hill sprint ride? I need help.
    Well, dude, you aren't going to be able to keep the fitness that you had before with considerably less time on the bike.

    If it were me, given that the hardest fitness to build up is the long-distance stuff, I would recommend focusing on that kind of fitness. If you keep that up, you will have a base to build on when your schedule eases up.
    Eric

    2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
    199x Lemond Tourmalet, Yellow with fenders (Beast)

    Read my cycling blog at http://riderx.info/blogs/riderx
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