Originally Posted by kponds
Is commuting viable as training?
Considering that I am riding in a conservative manner so as not to build up sweat before getting to work, dealing with several stoplights and the rigors of rush hour traffic. I am not sure that it is structured enough to consider as training.
Can I expect to be a successful randonneur (by sucessful, I mean, complete the distances in comfort, not "first place" (in quotes because I know there is no actual first place)) by commuting 24 miles round trip 5 days per week, and long rides on the weekends?
Or would it be best to take one day off of commuting per week, and make that a speed interval day?
The short answer is yes and no. If you want to get fit enough to do the races then it is a resounding yes. If you are trying to compete with the best racers then no.
Try doing cruise intervals, sprints, and a long time trial on the way home three days a week. Then your usual long slow weekend ride. You can get very fit by utilizing shorter high intensity rides on the way home three days a week. Slow recovery rides on the way home on the days in between and on the weekends. On the way to work just ride fast enough to get some cardio benefit and fat buring. Slow cardio works best for this.
Here are some ideas. Where you have a lot of lights to stop at. Sprint between the lights and then rest at the lights. Race the cars off the line up to whatever speed you can hold for about one minute then cruise at a faster than normal pace until you have to stop again.