FIND THE TIME TO TRAIN

SPLIT YOUR COMMUTE

If you travel by public transport, look at whether there’s an opportunity to get off at an earlier stop and run or ride the rest of the way. This can be particularly good for introducing workouts to commutes, or other regular journeys, that are too long entirely to replace.

PREP AHEAD

If you run or cycle to work, but need uniform or smart clothes during the day, a useful trick can be to drive in on Monday and take four spare outfits with you for the rest of the week.

GET CREATIVE

A tip from national mountain bike champion Matt Jones is to think flexibly about how you can combine long training sessions with social events. Matt sometimes rides across the country to visit relatives with only a toothbrush and a pair of underpants in his jersey pocket. He still manages to go out socialising in the evenings (by borrowing clothes from the people he’s staying with).

TRACK YOUR TIME

If you’re still struggling to find enough time for the level of training you’d like, try keeping a detailed diary of how all your time is spent for a week. Writing it down might help you better see exactly where your time currently goes.