USE YOUR DAILY COMMUTE TO BUILD FITNESS A fitness-focused commute will boost your physical and mental conditioning, says (propello.bike)
Rob Wakefield
FIND NEW WAYS
“The key to any fitness-building programme is variation and progression,” says Wakefield. “Riding the same commute at the same speed every day is not only boring, but your fitness will plateau. These days you can use tools like Strava’s route builder to find new routes to and from work. Aim for five routes that have different attributes, such as long hills versus short sharp hills or long stretches of open road versus lots of traffic lights where you have to keep stopping and starting.”
PLAN AHEAD
“Have a plan for each ride in terms of how you are going to structure your training drills,” suggests Wakefield. “Look at the week ahead and work out which days you can deviate from the norm, but also allow for some flexibility so you can turn a commute ride home into a big training ride if it suits.”
DAYS FLY BY
“Aim to alternate your route each day and try to build speed on each part of the route over a period of three to four weeks,” says Wakefield. For example, you can use the stop junctions as a practice point to power off as quickly as you can, up through the gears, before settling into a steady pace.
GET HIGHER
“Incorporate some unstructured highintensity fartlek-style intervals up hills and over lumps and bumps,” suggests Wakefield. Each part of your commute will be influenced by other road users and the layout of roads and junctions anyway, so you may as well use these random breaks as training opportunities.
TAKE IT EASY
“Have a week of easy commuting every four to five weeks,” suggests Wakefield. “Then look to build speed again over another three- to four-week block.” Do this to maintain progress and keep your commute a stimulating part of your training. Work in at least one ride a week that focuses on riding at a higher cadence; this will improve your economy.