Get fit in 5 hours


Most cyclists can’t drop everything to go out training. Families, work and social commitments can conspire to keep you off the bike, so you need to maximise your time and start training effectively. And we’re going to tell you how…

Cycling may well be your greatest passion but it may not hold a number one priority spot in your lifestyle. If you are living in the real world of deadlines, family commitments and work pressure it’s unlikely that you have as much free time to ride your bike as you want. However, there is no reason to be put off. Even if every training manual you read suggests racking up 15 hours-plus a week, you can get a long way with the time you’ve got. In fact, having limited time to train can work in your favour. With little time to spare every session you do has to count and there is no room for the ‘junk miles’. Limited time forces you to stick to a plan which can make your riding experience far more productive.

Getting personal

If you really want to maximise your limited training time the best thing you can do is get a coach to set you a personalised training programme. A good coach will investigate your lifestyle and your training goals and create a programme that meets your needs. With little spare time you don’t want to waste any of it wondering what session to do that day – you just need to check your programme and go! A proper training programme will ensure you get the right balance of sessions and recovery for your needs and you will be able to monitor your progress and build a picture of what works for you. It is beneficial to fill in a training diary so you can keep an eye on which sessions are working for you and your schedule. Above all, cycling has to be fun; a mix of longer rides for endurance and shorter faster workouts with intervals will cover all the main elements. You can improve your fitness but still have enough variety and a relaxed enough approach to find it enjoyable.


Recovery is often the biggest downfall of the committed rider with a busy schedule. You can squeeze in the training time but you miss out on the essential recovery you need to get stronger. If you have a sit-down office job then you’re one of the lucky ones – you can put your feet up, eat and drink as you please. High pressure lifestyles and physical exertion as part of your work all take their toll on your body – that combined with cycling can make you tired and even small volumes of extra training can tip you into exhaustion, even if you feel you aren’t doing that much riding. One way to monitor your recovery is to keep a record of your resting heart rate. When you wake up each morning, before you get up, strap on a heart rate monitor and lie back and relax. Record your heart rate for two minutes and note the average. Over time you’ll find your typical base line for the days you are well and fully recovered – if your heart rate is more than five beats higher than your base line you may need to alter your day’s programme to allow for a little more rest.

Contact us to find out more about a tailored cycle training program –


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