Mrs_Ragbrutty
Reged: 08/11/2008
Posts: 12
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I'm relatively new to cycling. Have just bought my first road bike after using a chocolate teapot for years. (um I man a mountain bike that would have been as useful for mountains as a chocolate teapot).
Anyway, I cycle a 30 mile round trip to work 5 days a week. I have no other form of transport. It takes me just under an hour each way which is just about enough for me not to get fed up.
My Q. Can I add intervals or tempo's to my commute to make it more intersting or would my legs fall off? My real objective is to get fitter to cut my commute time down. When fresh I can do it in 40 mins, but that won't allow me to do it again tomorrow. I would like to build on stamina / speed.
The journey is relatively flat, a few undulations and one big hill.
Any sugestions?
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scm
Reged: 24/06/2006
Posts: 1735
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The benefits of training come from the adaptation the body does afterwards. If you're going to be riding every day you need to ensure you give yourself enough time to recover, otherwise you risk over-training and becoming rundown and prone to illness (depressed immune system).
That said, only you can decide how much you can do before your legs fall off! If you do a 40 minute commute one day, are you completely knackered the next, or would a "recovery" type ride at a gentle pace to work be doable?
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tonybv9
Reged: 08/10/2007
Posts: 751
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Try doing some extra miles on the way home, take in some hills if you can. Give yourself an easy ride in next morning.
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Walk a mile in my shoes...and you will wear the bloody cleats out.
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bigoldsideofham
Reged: 23/12/2007
Posts: 2288
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Or do the pace ride on the friday for a 2 day rest?
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goblin
Reged: 31/03/2007
Posts: 1389
Loc: down yur me anzum
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congratulate yourself mrs ragbrutty, thats a daily distance a lot on this forum couldn't boast and a good base for fitness. Your 40 minute ride equates to around 22 mph. Over a 10 time trial this would equate to around 26 minutes. Not a time to be sniffed at by a so called newcomer. Try and take it easy during the week, gradually increasing pace when you feel like it, but try and get your hard ride in on Saturday where possible taking in a different route, preferably including some hills. This will break any monotony and still give you a Sunday rest day the day after.
Welcome to the forum
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Dazzricles
Reged: 24/08/2008
Posts: 621
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If you can change in to dry cloths when you get there then I recommend you do it flat out each way on a gear of 42x 16..fix wheel if you feel safe to do so. That kind of regime can bring real results if you inted to race.
I know cus I did. 
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Mrs_Ragbrutty
Reged: 08/11/2008
Posts: 12
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Thanx for the comments. I think that this is going to take some planning and getting to bed before midnight!
I'll have a chat with Mr ordnance survey to see if there are any viable alternative routes to or from work. Might have been a better idea to think about this in the summer huh? Nights drawing in and all that.
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BeSpoke
Reged: 28/11/2008
Posts: 869
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Quote:
I'll have a chat with Mr ordnance survey to see if there are any viable alternative routes to or from work.
If your looking for alternative routes try exploring your local area using a road atlas or google maps. You could also try visting you local authorities web site or Sustrans' to see whether there are any good cycle routes in your area.
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