I ride as fast as I can to work and back home, I really push it and arrive gassed at both destinations. It's only 6 miles each way so no warm up or cool down, just get on and go as hard as I can. I know, not so smart but that's what I do. At lunch I run an easy 2 miles. Saturday is my 40 to 50 mile group ride.

Probably not the smartest way to train, but I do okay for the limited number of miles I ride.