Make the Most of Your Short Ride
June 09 — 2021 | Santa Cruz, California
We all wish weekends lasted forever. Endless ride time with friends, high-fives and beers on the patio. Wouldn’t that be the life? Until those dreams come true, we’ll have to make do with less-than-ideal windows of time where we can get our rides in. So whether you’re an early morning go-getter, a lunch ride specialist, or if post-work commutes are your jam, you’re going to need to make the most of those precious moments in the saddle.
To get the most bang for your buck in the training department, maximize your ride time by focusing on higher intensity workout. Below we’ve got a couple “Quality over Quantity” style interval workouts detailed for you. Try these simple workouts on any setup: indoor or outdoor bike, or even as a trail run! Higher intensity intervals help improve VO2 Max and speed, so even though you may not have time to get out there and crush it for a big ride, you’ll still get some awesome benefits.
High intensity training isn’t just for days when you have time limitations—try adding 2 days a week of interval training to set yourself up for faster overall riding ability in the long run. Just be cautious that you don’t get overtrained. Interval training can cause mental and physical fatigue pretty easily, so do it sparingly.
Effective recovery is even more important when training with high intensity. Even though the time in the saddle is reduced, don’t be fooled into thinking you haven’t done enough. Your body is going to get stronger and more capable as the weeks pass. Try adding high intensity workouts two days a week for 3 weeks, then take a week off. Make intervals a regular part of your annual training, but don’t make them something you do all the time. Plan some months of the year where you just ride normally.
Another pro tip: Don’t go too hard between intervals. The pace between intervals needs to be easy enough for you to recover and get your heart rate down. This will ensure you can go hard for the next max effort. For more on training with heart rate and discovering your training zones, go here.
VO2 MAX WORKOUT
Warm up
- 10 minutes at a moderate pace
Intervals
- Max effort (Zone 5): 60 seconds
- Moderate pace (Zone 1& 2): 4 minutes interval time
- Repeat: total of 6 intervals
Cool down
- 10 minutes at an easy to moderate pace (Zone 1)
HILL REPEAT
Warm up
- 10 minutes at a moderate pace
Intervals
- Threshold Efforts (Zone 4): 4 minutes
- Moderate Pace (Zone 1&2): 3 minutes
- Repeat: total of 4 intervals
Cool down
- 10 minutes at an easy to moderate pace (Zone 1)
Training Indoors Versus Outdoors
Sometimes the best and most efficient workouts can be on an indoor trainer or stationary bike, especially if the weather is bad or it’s too time consuming to get your kit and bike ready for outdoor riding. If you work in an office where congested traffic or endless stoplights come into play, it may be easier to use a nearby gym.
Indoor cycling can open possibilities such as joining virtual rides and races, scheduling to meet with friends (who may be near or far) for the same virtual training ride, and being able to control the temperature. Some riders may find it difficult to feel the same level of intensity as they would get riding outside. That said, indoor cycling can be a great way to get consistent training with control over the resistance setting. Going outside to do intervals can take a little more planning in order to find an uninterrupted climb long enough for your intended effort.
Another way to get some higher intensity is to throw in an occasional kettlebell sequence, like Juliana pro racer, Robin Vieira. Check out her kettlebell workout if you’re short on time!