Top timecrunched advice
Ten quick and easy ways to make the most of your available time
01 Train purposefully
● Start by identifying how much time you have available each week to spend on a bike. If you only have six hours, then you want to maximise this time so that you can train purposefully. Use SMART (specific, measurable, achievable, realistic and timely) goals to keep on track and determine a suitable objective. Pay special attention to achievable and realistic, so that you chose a goal that’s within your reach.
02 Commute smart
● Accrue regular mid-week miles by riding to and from work. You may need to invest in some additional kit such as panniers and wet-weather gear to carry equipment and keep you comfortable, but once you’ve got these systems in place you can enjoy adding to your endurance base. Home workers could consider a ‘fake commute’ and get outside to experience an active start or lunch break.
03 Get up earlier
● “Riding first thing in the morning is a great way to kickstart the day; by the time I’ve finished a ride, whether on the turbo or outside, a tough structured workout or gentle recovery ride, I feel fully awake and ready to take on whatever the day brings. I find at work I’m much more focused and productive as a result,” says Rogers, who does most of his training in the morning. “For early morning sessions, prepare equipment, food, drinks and clothing the night before.”
04 Diarise and prioritise
● Schedule your training sessions as you would schedule your work meetings. Add training sessions to your diary before other things creep in and steal your time. “Use a training programme tailored to your goals and time availability, but don’t just focus on planning your training,” says Rogers. “Sit down on a Sunday and look at the week ahead to plan in when to train in and around all of your other commitments.”
05 Make indoor gains
● Indoor training is a great option for days when time is very limited. Online platforms make indoor riding more appealing with virtual courses, structured training sessions and meet-ups to increase motivation and interest. There is less kit to prepare and you can start maximising your lunch break within minutes. You needn’t have an expensive set-up, a basic turbo trainer and heart rate monitor will get you started.
06 Enlist support
● Share your goals and training plans with family and friends so they can be involved and support your cycling progression. Whether it’s helping with childcare, making
“ACCRUE REGULAR MIDWEEK MILES BY RIDING TO AND FROM WORK. HOME WORKERS COULD DO A ‘FAKE COMMUTE’”
a meal or joining you for a Zwift meet-up, there are lots of ways loved ones can help. Working with a professional coach will increase accountability and ensure sessions are effectively programmed to be time-efficient based on your availability.
07 Plan weekly menus
● “Think about planning evening meals proactively. Write a weekly menu together as a family and include weekends,” advises IOC sports nutritionist and ex-professional cyclist Jenny Rutter (@pdtsandc). “Make a list and go shopping for ingredients once a week. Buy everything on your rest day. For many people this is Monday.” Rutter stresses the importance of including weekend meals in the plan as this can be when eating out or takeaways become the quick and easy option if there’s no food in the house.
08 Make roll-over meals
●
“Make a chilli and double everything. Put it into labelled and dated containers. When you next have a hard session you can grab a nutritious meal from the freezer,” suggests Rutter. “Use the time you save to sit and enjoy a book with your kids instead.” Building up a store of roll-over meals in your freezer will ensure that there’s always something quick and easy to reach for.
09 Stock up on staples
● Always have some storecupboard essentials to fall back on.
10 Recover well
“Use your cupboards. Think about tinned staples such as chickpeas, lentils and tomatoes. Also packets of mixed rice. Microwave rice is less optimal than cooking rice from scratch but better than reaching for a takeaway and saves time,” explains Rutter, who works with elite and amateur athletes alike to keep meals easy and nourishing. “Keep the main dish the same but change up your vegetables or protein or carbohydrate.”
● Fitness improvements are made during recovery periods as adaptations take place, so you must find space for them. Improving sleep quality, eating well and balancing hard training sessions will ensure your hours of training are not wasted. Why not spend social time with family and friends on walks or easy rides on your rest days?
“WRITE A WEEKLY MENU TOGETHER AS A FAMILY AND INCLUDE WEEKENDS. SHOP FOR INGREDIENTS ON YOUR REST DAY”