I want to talk to you about how getting fit on the bike isn’t about spending hours and hours and hours on the bike every week. You don’t have to do 5 sessions in the gym a week.
To develop a good level of fitness on the bike, where you can clean every climb, ride all day and love the descents without your legs, arms and lower back giving way… you don’t need to spend as much time as you might currently think.
More importantly is two things :
1. Using the time you do have, correctly and
2. Eating right
Yesterday I did 30 minutes of intervals and absolutely battered myself.
I really went for it on each interval. I did 3x blocks of 4 minute ‘sets’. At then end of each block my heart rate was right up around 190, so near max. I felt sick byby the end and like I had BLASTED myself.
That 30 minutes will do far more for increasing my fitness, than going on a 2 hour chilled out ride would ever do.
How hard you work in the time you have is a far bigger decider on your fitness than how long you train for.
Secondly, you need to eat right.
If you are 2 stone overweight, sorting your nutrition out and eating well will help you shed the weight.
Even if you aren’t overweight, eating right gives you the right energy on the bike. It helps you properly recover between rides. It improves your mood and motivation.
Eating right is hugely important for being fit on the bike.