If you're struggling to find time to improve your fitness, why not add some fitness training to your daily commute? Here are a few tips on how you can up your ride-to-work performance and make the most of this time, and potentially keep things interesting too.
1. Get the hammer down
Use enforced stops at junctions as opportunities to practice your acceleration. Get the power on as fast as you can for ten seconds and swiftly flick up through the gears, before settling down to a sustainable pace.
2. Extend your route
You’ve got your kit on and you’re out there anyway, so why not add some extra endurance training by simply increasing the length of your ride? Turn one standard evening commute into your week’s big training ride and you’ll have more time to play with over the weekend.
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3. Vary the intensity
Traffic will influence how hard you can ride, but you can also vary the intensity. Aim for most of your rides to be at 60-80 percent of your maximum effort, but add a weekly 90 percent blast, if conditions allow, to help boost your top-end speed.
4. Find a new route
Riding the same way day after day can become uninspiring. Get out a map and find a new route — there are always more options to explore.
5. Add resistance
Use higher gears than normal so that your cadence is ultra-low, to stimulate the development of your leg strength. This will affect your ability to accelerate from a standing start, so be sensible about where you try it.
6. Fartlek training
7. Spin to win
8. Hone your skills
9. Safety first
You can read more at BikeRadar.com
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