How to factor in commutes into my new training plan?

Training
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Thanks to my new living situation, I have a much longer commute now. I spend at least 2 x 30 minutes = 1 hour on the bike every weekday, but that time can double. Plus, at least one day on the weekend, I’m also out for 45–60 minutes.

I’m still getting used to the added volume. (Un)Fortunately, it is flat as a pancake where I live, so I can really spend the entire time in Z2. (I pace by heart rate since I don’t have a power meter on my commuter.)

Do you have any advice on how to factor in my commutes when I create my next training plan? Should I tweak my intensity distribution? Should I shorten the hard workouts (time-wise) from 90 to 60 minutes?

I was wondering what I should do with rest weeks in particular: should I simply not do any additional workouts and just reduce volume by only doing my commutes?

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If you’re going to increase volume, try to do so gradually if possible – stacking on the extra volume from the longer commute without compensating at all might be loading on a bit too much too quickly.

Keeping the extra volume capped at Zone 2 is a good starting point.

You’ll have to decide when is best for you to do your workouts. Personally, I’ve liked doing workouts in the morning first thing before finishing a commute off the rest of the way to work. Other athletes prefer the inverse, though – they like to roll easy in the morning and hit their workouts in the afternoon. Try both to see what works best for you.

I don’t think you’d necessarily have to shorten the hard workouts unless you feel time crunched by the commuting schedule. Just be sure to check in with how you’re feeling – if you do wind up feeling fatigued, you could indeed shorten them/cut out some extra riding time if possible to rest more.

As for rest weeks, it’d probably be best to skip additional workouts and reduce your volume. No point in doing a 1hr recovery spin if you’ve already commuted for a total of about 1hr on a given day, for example. Just make sure to keep the commuting pace easy during those weeks. :slight_smile:

Hope that helps – feel free to let me know if you have any additional questions!

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Thanks for the reply, Zack, much appreciated. A few bullet points:

  • I have been working out in the morning for many years now. Dad watts FTW :muscle:
  • I couldn’t really add volume it bit-by-bit, I had to go to work and back.
  • I could feel being pushed closer to the limit when I had to commute 4x (= about 2 hours in total) and added a sweet spot workout.
  • I’m glad my current training plan ends in about two weeks, I can feel that I am peaking and simultaneously running out of steam.

One more question: up until now I have been doing a 1-hour Z2 workouts on Tuesdays (= the second day of the week as my training plan starts Mondays). Is that worthwhile? Or should I cut it and give myself some extra rest? (I’m 43 years old for context and have been on a training plan for >6 years now.)

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Got it – it looks like you’re doing 3 hard sessions per week right now, so maybe it would make sense to back that down to 2 hard sessions per week with the extra commuting volume – especially if you feel like you’re running out of steam.

How have you been feeling with that Z2 workout on Tuesdays? I might lean towards cutting it for now since you mentioned feeling a bit run-down. It sounds like some extra rest might be more useful (especially if you’re already commuting on the bike that day) – plus, you can always add that ride back in once you start adjusting to the new schedule.

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As you getting the new Z2 volume from the commute, ditching the Tuesday Z2 workout for a few weeks seems like an option worth considering.

In the not too distant future, when you have adapted to the additional volume, revisit things.

You might decide to add the Z2 volume back into the training plan, or not.

You might decide to change the “hard sessions” in terms of frequency, duration and intensity.

You might decide to spice up some of the commutes.

But I would say make that call when you are sure you are adapted to the additional volume.

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Quite alright, the problem is typically the third workout. This week I was a bit overcooked, my Friday

Last question: what is the best way to create a custom training plan with Plan Builder? Should I opt for a Low Volume plan and add workouts one to two days of the week? Should I choose a master’s plan?

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Low Volume is often a good choice as it allows you to add in rides as you see fit – in that sense, it gives you more flexibility while still providing you with a good “outline” of 2-3 higher intensity sessions per week.

I think a Masters Plan would be a good move for you if you’re feeling like the third workout is what typically gives you some trouble when it comes to fatigue. On a Masters Plan, you’d be capped at 2 harder workouts per week. I think that would give you a good balance with the extra low-intensity riding you’ve got on your plate now.

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Before the move, I felt that 3 hard workouts felt right to me. With the added volume, I might scale back to 2 workouts and see how things play out. What killed me last week was that my commute doubled (I’m on vacation, but still have to drop off and pick up my daughter from day care).

Another factor are strength workouts, I might experiment a little and replace one endurance workout by a strength workout.

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Gotcha. I’d say go ahead and see how you feel with 2 workouts. You can always go back up to 3 down the road as you start to adjust to the added volume!

Make sure to monitor how you feel with the strength work too. Try to get your harder on-bike workouts done before the strength sessions if your cycling training is your top priority. :slight_smile:

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