Bike Commuting To Work

Swanie

I am contemplating bike commuting to work, it's only 5 miles but it's a 600 ft elevation change. Downhill to work, uphill back home.  I've heard that big fitness improvements can be seen from daily commuting even short distances. My concern is, should I adjust any workouts while doing this? Would you expect to see improvements in FTP or more in endurance gains?  I am currently finishing JOS and starting HIM Intermediate (9 weeks out) then moving to IM Tahoe Intermediate. 

Paul Hough

On one hand, any extra can't hurt, but on the other hand, 5 miles doesn't seem sufficient to be worth anything. Heck, it's not even an adequate warm-up. But I envy you the option. I cannot bike to work without risking my life. Plus, we don't have a shower facility which would be required if you bike in the heat.

rmiller

I'm far from the most knowledgeable person on this, but I'd think that the 5 mile stretch back home would be similar to a 20' FTP segment - but I guess whether it's a 15' ride or a 25' ride would depend on your power output and steepness of grade.
I'd also guess that when people say big gains can be seen, it's mostly due to volume and constant repetition. Even 5 miles each way ends up being 50 miles extra per week.

Al Truscott

I used to commute 40-80 miles a week, but it was mostly before I was doing EN training plans. The commutes were great for building confidence on the bike in all conditions (traffic, dark, road hazards, etc) and weather, and served basically as junk miles. Once I started doing EN training plans, the commuting did not replace any of those weekly workouts, just added to my volume.

You could always pick one day a week, and add, say, 15 miles each way, and count that day as your "Sunday Ride", meaning you'd have to do 2 hours @ a steady state effort 80-85%. And/Or you could run to work and back a day a week, and count that as your low effort volume days.

I'd vote for doing it, and just counting it as extra credit (minus the exceptions noted above). Don't expect any specific training activities from the five mile rides, just your contribution to a healthier you and environment. But what does it say about the owner of an auto repair shop who shows up on a bicycle?

Swanie

Al Truscott said....But what does it say about the owner of an auto repair shop who shows up on a bicycle?

It says I am healthier than anyone that would comment on it. You and talked about this a couple years ago and I think I am going to try it for a few weeks and see how it fits into my regular workouts.

ccotstanza12

I remember the thread from before. I just moved and am looking to do the same this summer. However, it's also my first time training for an IM...thoughts on if it will be overdoing it? You think 5 days/week of about 10 extra miles/day would offset the Sunday ABP ride some weeks? I'm just worried about frying my legs.

Coach Rich

Back in the day, in the very brief period where I had a real job, said job was 6.2 miles away. I would do the stage clothes at work, sponge off in the bathroom thing so that I could do a combination of run/ride to work all week. I think a 5 mile commute would be better used as a running vs cycling opportunity and could be used to add at least one run to schedule and have the commute replace another 1-2 runs? Very time efficient.