Want to use your time on the bike as efficiently as possible? Sure, simply riding your bike will improve your fitness and handling skills, but when time is precious and scarce you want to make the most of it. If you want to really improve, these training techniques will make sure you get a decent workout whether you have five minutes or two hours.
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Even better, many of these training techniques are easy to slot into a ride to the shops or your cycle commute to work. From short intense sessions where you spin and grind, to longer weekend rides with set intervals, it all gets easier when you know you are using your time effectively. Your power-building commute or inspirational indoor ride awaits...
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5 minutes
Spin to shops, short commute or brief indoor spin in normal clothes on rollers or indoor trainer: Keep the intensity light as you have little time to warm up muscles and joints. Keep cadence high but purposeful — press and lift — don't be lazy and grind a low cadence. Enjoy what brief time you have, but fend off the urge to go flat out.
Benefits: You are in touch with the bike so it reminds you of handling skills and reminds the legs about going in circles, which is vital for good coordination. It may be a very small fix, but the fun of just riding can be enough to keep cold turkey at bay and highlight any mechanicals you need to sort before the next real ride.
15 minutes
Short commute: After five minutes of spinning, throw in 10-second sprints from stops or every two minutes, when safe to do so.
30 minutes
1 hour
2 hours
Remember! The 75 percent rule...
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