{"id":51703,"date":"2023-07-06T19:00:00","date_gmt":"2023-07-06T17:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=295717"},"modified":"2023-07-06T19:35:43","modified_gmt":"2023-07-06T17:35:43","slug":"how-to-get-fit-fast","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-get-fit-fast\/","title":{"rendered":"How to get fit fast"},"content":{"rendered":"

Time-efficient ways to ride further and faster <\/p>

By Rob Kemp\n \t\t<\/p>

Published: Thursday, 06 July 2023 at 12:00 am<\/p>

\n\n

Only professional riders have near-unlimited hours to train. The rest of us have to squeeze in cycling around professional, family and social commitments.<\/p>\n

But you don\u2019t have to crank out triple-figure distances to boost your fitness and confidence. If you train effectively (a training plan<\/a> really helps) it\u2019s possible to make progress in a short space of time.<\/p>\n

Whether your goal is to get better at sprinting<\/a> or boost your cycling endurance<\/a>, we\u2019ll explain how to do so with advice from expert coaches and nutrition experts.<\/p>\n

Every little helps<\/h2>\n
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Even a short commute by bike adds up into training hours over the week.<\/span><\/figcaption> Steve Sayers \/ Our Media<\/i><\/span><\/div>\n

Abandoning an \u2018all-or-nothing\u2019 approach to training is key to improving fitness when time is short.<\/p>\n

\u201cSometimes we think that unless we can do two-, three- or four-hour training rides then it\u2019s just not worth it,\u201d says Tim Lawson, former national-level cyclist and director of performance nutrition firm Secret Training.<\/p>\n

However, even short workouts can be effective, especially in conjunction with the right exercise and dietary conditions.<\/p>\n

\u201cJust doing 20 minutes for six days in the week is two hours more than you would have done,\u201d continues Lawson, \u201cand it will contribute to your fitness and endurance levels in the short and long term.<\/p>\n

\u201cIf you have the money but not the time, then a Wattbike indoor trainer<\/a> will help optimise workouts, but there are plenty of cheap smart trainers<\/a>, even reconditioned ones, that will do the job,\u201d he adds.<\/p>\n

How to train for endurance<\/h2>\n

Go hard with interval sessions<\/h3>\n
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Short, flat-out intervals should be used in moderation, which is fine if you\u2019re pressed for time.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

Lawson says going like the clappers during those precious minutes is one valid form of attack. \u201cStudies show that two lots of seven minutes\u2019 training can be as beneficial as much longer sessions at some training variables.<\/p>\n

\u201cIf the intervals<\/a> were 20 seconds full gas, 10 seconds off, you\u2019ll reap rewards in no time \u2013 even 30 seconds\u2019 sprinting every two minutes can be effective over a short time.\u201d<\/p>\n

Focus on steady-paced rides<\/h3>\n
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Stopping and turning on the road makes it hard to maintain constant pressure on the pedals.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

\u201cIf you\u2019ve only got 50 minutes at lunchtime in the working week, then you need to look at ways you can make that time count most effectively towards your goal,\u201d says Ruth Eyles, a British Cycling Level 3 coach in road and time trial.<\/p>\n

\u201cIf that goal is a sportive, then short bursts of interval sessions aren\u2019t going to develop your endurance levels the way a steady 50-minute session at a continuous pace will.\u201d<\/p>\n

As much as you\u2019d like to squeeze a 50-minute tempo ride <\/a>on the open road into the middle of your working day, the truth is that, for many, a smart trainer<\/a> at home is the closest they\u2019ll get to sandwiching a ride into their day.<\/p>\n

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Turbo training is the most effective way to do an hour-long workout.<\/span><\/figcaption> Simon von Bromley \/ Our Media<\/i><\/span><\/div>\n

With no junctions or roundabouts to hold you up, one of the benefits of indoor cycling<\/a> is the ability to spend much more time in the desired training zone<\/a>. In a 60-minute turbo training session<\/a>, you can ride for up to 50 minutes (allowing for a short warm-up and cool down) in zone 3, for example.<\/p>\n

Research from the Odense University in Denmark demonstrates how steady workouts can have a more beneficial effect on a rider\u2019s stamina too.<\/p>\n

After five weeks, cyclists who\u2019d ridden steadily \u2013 at 80 to 90 per cent of their VO2 max <\/a>for 30 minutes per workout \u2013 measured a six per cent increase in their VO2 max scores against a group who did interval sessions and failed to raise their aerobic capacity at all.<\/p>\n

Hit the sweetspot<\/h3>\n
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If you can\u2019t get out for hours, ride at the \u2018sweetspot\u2019 just below your lactate threshold.<\/span><\/figcaption> Mick Kirkman \/ Our Media<\/i><\/span><\/div>\n

Paul Mill, of Elite Cycling Performance Coaching, coached Reza Pakravan to a world-record crossing of the Sahara desert by bike on less than 12 hours\u2019 training per week.<\/p>\n

\u201cThe word \u2018endurance\u2019 really is associated with hours in the saddle \u2013 and for riders with some blocks of time to commit, then endurance-boosting should be built upon steady, aerobic-based rides<\/a>,\u201d says Mill.<\/p>\n

But if going at a higher intensity, as per sweetspot training<\/a>, because you have limited time, has its merits, why doesn\u2019t everyone just do it this way and save time?<\/p>\n

\u201cBecause one major drawback with working at even a slightly higher intensity is that you become fatigued more rapidly than a rider training at a slightly lower level,\u201d he explains.<\/p>\n

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The risks of riding a lot above endurance pace are not matched by the rewards.<\/span><\/figcaption> Olly Bowman \/ Our Media<\/i><\/span><\/div>\n

If you\u2019re squeezing training around a full-time job in a \u2018little and often\u2019 pattern, you\u2019re going to need the energy to train consistently.<\/p>\n

\u201cSession-wise, you can either just do your set as one long period at a higher rate or you may wish to break this into segments, especially if you\u2019re just starting out,\u201d he suggests.<\/p>\n

\u201cThe key thing is to set goals such as keeping a steady heart rate throughout and, as you progress, you begin to decrease the rest period in between the intervals so you can then string them all together into one piece.\u201d<\/p>\n

How to train for the hills<\/h2>\n

Go on and off<\/h3>\n
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Sharper ascents are easier to train for in limited time.<\/span><\/figcaption> Ian Linton \/ Our Media<\/i><\/span><\/div>\n

Eyles says punchy interval workouts are ideal preparation for short and steep climbs in the UK.<\/p>\n

\u201cYou can replicate these by interspersing your ride with smaller chunks of flat-out riding that would mirror those hills,\u201d she says.<\/p>\n

But longer, more demanding European ascents will require more work to raise your Functional Threshold Power<\/a>, according to Eyles.<\/p>\n

More watts per kilo<\/h3>\n
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Building lean muscle mass by weight training will enable you to put out more power.<\/span><\/figcaption> Adam Gasson \/ Immediate Media<\/i><\/span><\/div>\n

One of the most effective ways to improve your climbing<\/a> ability is to boost your power-to-weight ratio<\/a>.<\/p>\n

You can either lose weight through cycling <\/a>while maintaining power or increase power<\/a> while maintaining weight.<\/p>\n

Eyles agrees: \u201cImprove your climbs by losing weight. It\u2019s a hard truth for some, but it\u2019ll help with the hills.\u201d<\/p>\n

In terms of your macronutrient intake, it\u2019s vital to consume as much carbohydrate<\/a> and protein<\/a> as possible within an overall calorie deficit.<\/p>\n

Performance nutritionist Ellen McDermott says the way to achieve this is by minimising fat consumption.<\/p>\n

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While keeping fat to a minimum, be sure to regularly eat servings of quality protein.<\/span><\/figcaption> Olive Magazine<\/i><\/span><\/div>\n

She adds that she\u2019s regularly seen greater improvement in her athletes\u2019 watts per kilo when they eat more protein, thereby building muscle mass, than when they\u2019ve shed body fat.<\/p>\n

Focusing too much on becoming lighter could harm your progress on the bike.<\/p>\n

Team Jumbo-Visma nutritionist Asker Jeukendrup says: \u201cThe training has to come first.<\/p>\n

\u201cMost of the athletes that I work with want to lose weight to be competitive.<\/p>\n

\u201cSo if you lose a lot of weight, but your power drops, you haven\u2019t gained anything. If anything, you\u2019ve done damage.\u201d<\/p>\n

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Jeukendrup advocates putting training first by fuelling well for hard sessions.<\/span><\/figcaption> Dave Caudery \/ Our Media <\/i><\/span><\/div>\n

Your training will suffer without inadequate carbohydrate intake<\/a>. In a calorie deficit, your body becomes stressed as it tries to maintain muscle.<\/p>\n

Jeukendrup adds: \u201cYou have to reduce that stress by fueling well before, during and after the session and then try to cut out some calories at other times.\u201d<\/p>\n

How to train for speed<\/h2>\n

Ride 40\/20s<\/h3>\n
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On\/off intervals are gruelling, but pay off in a short space of time.<\/span><\/figcaption> Steve Sayers \/ Our Media<\/i><\/span><\/div>\n

Once again, interval training is seen as a sure-fire way to pick up the pace. \u201cIntervals like 20 seconds just above threshold and 40 seconds just below it for six minutes can be really effective,\u201d says Lawson.<\/p>\n

\u201cThese 40\/20s are used a lot by pros and you can do them on the trainer as well as outdoor.\u201d<\/p>\n

\u00a0Eat nitrate-rich food<\/h3>\n
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Beetroot juice has been found to improve performance in amateur riders.<\/span><\/figcaption> Oliver Woodman \/ Immediate Media<\/i><\/span><\/div>\n

\u201cA high nitrate diet will improve efficiency<\/a> too,\u201d he says. \u201cEat spinach, rocket and beetroot juice, or use nitrate source gels, which can up your pace by one to two per cent over just a few days.<\/p>\n

\u201cAnd use caffeine <\/a>as a stimulant to kickstart training sessions.\u201d<\/p>\n

Ride (and move) whenever you can<\/h3>\n
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Calf raises can be performed while you\u2019re doing something else.<\/span><\/figcaption> Adam Gasson \/ Immediate Media<\/i><\/span><\/div>\n

\u201cNever underestimate the benefit that comes with small chunks of exercise,\u201d says endurance coaching specialist Joe Beer.<\/p>\n

\u201cEven if you\u2019ve only got a short commute<\/a> of 15 or 20 minutes a day, or a short ride to a station, don\u2019t miss the chance to get those legs and wheels turning.<\/p>\n

\u201cIf you\u2019re able to ride for five or six hours a week, that\u2019s great, but look to use the other 160 hours to your benefit too,\u201d says Beer.<\/p>\n

He adds that you should use everyday activities as cross-training<\/a>. For instance, take the stairs instead of the lift and walk, run or cycle where possible instead of driving.<\/p>\n

You could also do leg-strengthening exercises<\/a> while showering or brushing your teeth.<\/p>\n

How to maximise recovery time<\/h2>\n

Do nothing<\/h3>\n
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Rest up after a hard day\u2019s riding and avoid doing too many tasks.<\/span><\/figcaption> Joseph Branston \/ Immediate Media<\/i><\/span><\/div>\n

\u201cMany cyclists don\u2019t realise what it means to recover properly,\u201d says Eyles. \u201cGoing shopping, or doing housework or DIY aren\u2019t recovery.<\/p>\n

\u201cThese activities use muscles and burn off calories.\u201d<\/p>\n

You may not be too popular around the house, but when you\u2019re recovering you really should be doing as little as possible.<\/p>\n

Use technology<\/h3>\n
\""Garmin\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
The latest smartwatches track indicators of fatigue and stress.<\/span><\/figcaption> Simon von Bromley \/ Our Media<\/i><\/span><\/div>\n

\u201cLearn about recovery bio-markers too,\u201d suggests sport scientist Jeff Davis. \u201cUse apps<\/a> to help check your hydration levels, body weight, resting heart and oxygen saturations levels \u2013 these give clear indicators of your recovery status.\u201d<\/p>\n

Some recovery-monitoring tools, such as sleep and Heart Rate Variability trackers<\/a>, are integrated into the best smartwatches<\/a>.<\/p>\n

Take time to stretch<\/h3>\n
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Foam rolling has a similar effect to a massage at lower cost.<\/span><\/figcaption> Dave Caudery \/ Our Media<\/i><\/span><\/div>\n

Post-ride stretching <\/a>can reduce muscle stiffness, keep you supple and flush out waste products from the muscles.<\/p>\n

Massage or foam rolling<\/a> will also stimulate blood flow in your legs that will help speed up the recovery process in your muscles, helping to ensure you don\u2019t miss a session through muscle ache.<\/p>\n

Carbohydrate replacement<\/h3>\n
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Chocolate milk contains carbs and protein in the perfect ratio for recovery.<\/span><\/figcaption> Michael Dannenberg \/ Immediate Media Co.<\/i><\/span><\/div>\n

\u201cOne of the main sources of recovery is taking carbohydrate replacement <\/a>within 30 minutes of finishing exercise,\u201d adds Lawson. \u201cMiss this window and you\u2019ll regret it.\u201d<\/p>\n

There are numerous recovery products on the market, including carbohydrate drinks with protein, with a ratio of carbs to protein of at least 2.1, up to 5.1. Those with added glutamine will help your immune system recover<\/a> from stressful workouts.<\/p>\n

\u201cYou\u2019ll still feel hungry,\u201d says Lawson, \u201cbut be wise with your choice of foods.<\/p>\n

\u201cTry to add a portion of protein to your post-ride meal<\/a> with the majority balance in favour of carbohydrate.\u201d<\/p> <\/body><\/html>\n

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