How To Train On Your Commute | Threshold Workout

How To Train On Your Commute | Threshold Workout


(upbeat music) – I like to do my training
first thing in the morning, if possible, luckily for me, I have about an hour’s commute by bike, which is perfect actually for fitting in this snappy little FTP session. Now because I have a bit
of a tendency to faff in the morning, over a cup of tea, I try to get everything
ready the night before, so I pack my bag if I’m taking one, and I make sure I leave
my socks on the radiator so they’re nice and warm. So I have no excuses,
because this is a three by eight minute session, and
I find that a bit daunting. So, here we go, oh it’s
bloody raining as well. (upbeat music) Now, one key challenge
with incorporating training into your commute is traffic, of course, because a lot of other people
are trying to get to work, or to school, at the same time. So if your route to work is really busy, maybe try to take a detour, or an extra loop, to find a
quieter section of the road, and avoid, road rage. I’m using this rather busy part
of my route through traffic, as my warm-up, because it doesn’t matter, if I have to pause or slow down to be courteous to other road users. Now, this key session is
fairly straightforward. It’s just three, by eight minutes, at a 110 percent of your
functional threshold power. Now that’s easy to work out
if you’ve got a power metre, you could also go on heart
rate, although be aware, your heart rate will drift
up, over the eight minutes. I’m just gonna go on perceived exertion, because frankly, that’s good enough. Now if you’re going on feel, it should feel hard, let’s face it, you’re going at 10 percent
over your threshold, so you’ll feel a build up of lactate, but it’s not sweat out, so it’s eight minutes
of controlled effort. Now, it looks like I have
got to a fairly quiet section of the road, so I’m gonna get started. Right, here goes. (upbeat music) Oh man, sweet suffering, eh? Well, for these, long intervals, that are over threshold, you’ll need a decent recovery
so that you can produce, quality work, so I’m gonna
spin for a good five minutes, nice and easy, whoo. (upbeat music) Oh well that’s the
recovery everybody I guess, time to go again. (upbeat music) Now for some reason, I
always found it a lot easier to do this session
uphill than on the flat, but if you don’t live
near any long climbs, don’t worry you can still do
a training session like this, you just need to find a long
stretch of uninterrupted road so that you can do the effort
without having to stop. Your legs and your cardiovascular system, they don’t know whether you’re
riding on the flat or uphill, all they can feel is
the work you’re doing, which is the stimulus they need. Oh, it looks like it’s time
to go again, right, last one. (upbeat music) (coughing) Oh, thank goodness, it’s so great when the last
effort is over, isn’t it? And it’s actually really
nice feeling of satisfaction to do a hard session well, I mean I won’t give
myself a pat on the back, but I’m just not that flexible, now one real advantage I think of putting a structured
session into your commute, is that it breaks it up and
makes it more interesting, and another thing is that today, because I did about 24
minutes of hard work, I might actually get in a
bit earlier than normal, and have time for a
cheeky coffee before work. I do really like a
little coffee as a treat at the end of training. Now I hope this video helps
you if you’re trying to train properly as part of your commute, feel free to give it a thumbs up if so. If you want to see more of the same, you could watch out because
you’ve got a whole series of commuter training session videos coming out every Saturday for a few weeks, and there’s also this video
which you can check out, down here, which is how to
plan time official training, for a sport eve, when you’ve
got lots else on in your life.