Geewhiz

Hello,

I can't tell if I'm a roadie wannabe that commutes to work or a commuter that's a roadie wannabe. In any case, I don't have a car. I guess I'm really into speed and rack up about 100 or so miles a week in commuting. I was wondering if anyone had suggestions for using a seven mile stint to train on the way to work. I also recently picked up a bike computer and am trying to set up the cadence sensor--not sure if that might be a useful tool.

Thanks!

rizz

I commute nine miles each way during the week and I've noticed a rather large difference in performance as a result. All you need to do is throw in some structure to your riding. There are all sorts of different workouts you can do.

Here's another suggestion: On the way to work, focus on isolated leg training, high RPM speed work, etc, unless you have a shower you can use. Save the hard stuff for the ride home.

Geewhiz

Thanks rizz,

Could you point me in the direction of the training programs you mentioned. Also what is the method for the high rpm speed training. Sorry, I'm totally ignorant--I ride 100 miles a week, but know nothing about cycling.

SpongeDad

once you have cadence meter it will be easier, but try cycling in at same speed but one or two gears lower. That will force your cadence up and help develop aerobic capacity and coordination necessary to spin well. Start out doing it for 5 minutes and then gradually increase.

urbanknight

7 miles, if not very hilly, would be perfect for intervals in my opinion.

Geewhiz

Hills and curves all the way. To give you an idea, my top speed is around 30mph (downhill) while my lowest speed is about 8mph climbing. In any case, could you explain intervals to me; I am completely ignorant.

Thanks

Geewhiz

This is great advice. I have been going as hard and fast as I can, which is almost always in higher gears. I'll try spinning faster.

Thanks!

urbanknight

Intervals are kind of like weight training and build muscle mass in a short amount of time. You alternate between going real hard and then going real easy to recover. For example, going at 90% for 1 minute and then taking 1 minute to soft pedal (times can vary depending on your workout goals), than doing it again for, say, 6-8 reps. Recover for a few minutes and do another set. It's a painful workout and you never feel like you've fully recovered (just like weight lifting) but it makes you stronger quicker.

The problem with doing intervals on hills is that it's difficult to go easy enough during the recovery phase if you're climbing anything more than about 3% because you'd fall over from going so slow. Since my 19 mile commute has 1000' of climbing on the way to work and 1200' on the way home, I have to add my intervals to the end of the commute by adding laps around a local golf course/stadium. That's tough after a 40 mile day, and doesn't have as good of results because of it.

logdrum

Spinning really helps. You maintain a higher speed longer. After following the advice of the sages here, I can now maintain 90-100 RPM between the 17 and 19 cog while on the 53 and I am still pulling between 19-21 mph.

Yeah I am very busy so I only train on my commute

rbart4506

Do explain?? Sounds like on of those I use to walk 6 miles to school bare foot uphill both ways

BTW for my 26km commute, when I do it, I just do the whole thing at TT pace. I try and beat my bestest time...

datlas 

Go to your public library and take out some books on bicycle training. I agree that intervals are the way to go, but you might want to do them on the way HOME so you won't be disgustingly sweaty at work (unless you can shower there)....if there are hills on the ride that makes intervals even easier, and more fun.

BTW I am a roadie who started commuting 10 miles each way about 6 weeks ago....commute can make you strong.

vad1819

Hi,
So I have almost same commute everyday about 8 miles long to work. I do on WOD trail, about 4 days a week , one day I leave for change a towel. So I'm racing with the time, every day. So since winter, or better say when weather to allow me to commute (mid-may) I'm jumped from avg speed 15 mph to 17 mph. I think it's a good performance, to consider I have to career a change clothes.

urbanknight

Yeah I figured it would sound as such.

Short version: 10 miles each way. Home is at 1000', work is at 800', and I have to climb to 1800' in the process.

Long version: My morning commute starts at 1000' and gradually climbs (with a few small descents here and there) at about a 2% grade for 12 miles before descending a 7% grade into the valley I work in with a relatively flat finish at 800'. Coming home is usually the same route in reverse with a flat warm-up followed by a good 4 mile, 7% climb, then pretty much fly the rest of the way home with the 2% descent most of the way. On days where I don't feel like a sustained climb, I take a longer route home that is 22 miles but about half the elevation gain.

Spreggy

I think first thing you should do is get a book like Friel's Cyclist Training Bible, it will catch you up on all the training terms and give you the tools to design a program. Next, make every ride have an intentional focus, no more of this lolly gagging to work. If your schedule says easy recovery, then work on your form and bike handling while going easy.

You can also make a set of challenges on your route, like every tues and thurs, sprint up the top half of every hill. Or work on cornering by challenging yourself to hit certain turns faster and faster. Learn to look back without causing any bike wobble, and learn to ride smoothly with no hands while doing things with your hands (like taking a drink, etc). Time trial on a given day each week to see how fast you can get there. You get the idea, now go get a book!

Oh, and look up WaterRocket Intervals here on BF. He works out on commutes and lunch hours, and wins races.

Geewhiz

This has been my strategy so far, but the results are 1) plateau, and 2)sore knees. Thats why I'm looking into something more methodical (and then I can just go back to racing to work on days that I oversleep).

Geewhiz

Thanks for the recommendation. Is Friel's a good book to start out with?

caloso

Another commuting racer here. Or is it racing commuter? Anyway, consider leaving early a couple mornings each week and take a long detour on a route without to many stop lights if possible (add 20 miles, for example) and do a tempo ride. That means riding fast and steady.

Other days, do an long, slow distance (LSD) ride. Which is exactly what it sounds like.

Spreggy

From the recommendations I've read from everyone else here over the last year or two, it appears to be the definitive work on training.