Incorporating commute rides into EN program

Annika Gillgren

Hi Team,

Just starting up on the EN program.  Coach has me starting on a bike focus block, then short course then 70.3 plan.  I'm looking forward to getting stuck into things - but thinking about the best way to incorporate my work commute. 

I live 10km (6 miles) from work.  I have a safe route - it's on bike path for most of the way.  Each end  (close to home and the office) is a little slow but there is a good stretch (about 4miles) in the middle where I can safely hold a decent pace. Heading home this time of year tends to have a 20mph headwind.  But it's still quicker and more enjoyable than the bus.

Any advice on scheduling in commutes whilst following the plans so as not to be detrimental (e.g impacting recovery)? 
If I try to do my bike sessions during the commute - I can't always do the prescribed intervals it's only about a 8min un-interrupted effort and I need a longish (recovery period) before that to get onto the path.  So the set has to be broken up a little or modified. It can also mean dealing with a backpack.

In the past I've tended to do my "session" for the day early in the morning (so say bike FTP set, run or swim) - then grabbed my backpack/bike and continued to work.  Treating the commute as a easy/recovery effort.  But it does mean the commute is extra volume  - and I'm wondering if it might impact the key sessions too much.

Thanks,
Annika

Al Truscott

@Annika Gillgren, Welcome! Before I retired, I would bike commute 2-3 days a week, 30+ km round trip, on city streets and across a mile long suspension bridge. I did NOT use those trips for structured cycling workouts. Rather, they were what triathletes used to call "Junk Miles" - running or cycling done at an easy pace, to help build durability. Commuting that I found I *could* use as part of the training plan was running to work, which I would do on those weekends when I had to go on, serving as my long run for that week. If I wanted to use the cycle commute as part of the training plan, I would take the "long way home", in the spring and summer, for that weeks longer effort.

VO2 and FTP workouts - the intervals of 30seconds and those of 8-20 minutes - are done at too high of an effort level for me to build into the commute. They require a level of concentration which means I want no other vehicles or pedestrians around me when I do them. So its either indoor on a trainer, or on an isolated road, or one with a very wide (2.5 meter) shoulder, with no intersection or lights to impede me.

Shaughn Simmons

I do the same as Al described when I move into the "In Season"  IM plans which require more volume. As mentioned, all my high intensity stuff is done on the trainer.  Commutes become more of a Recovery - Z2 session for added volume in the week. 

SS

Jeremy Behler

I am fortunate in this regard to live in small town middle America.   I am 14 miles from the office and essentially all of it via rural highways.   I bike commute 1-2x per week in the summer months and the roads/commute allow me to go as hard or easy as I want.   It is a great way to get in a 50-70 mile day during the week by extending the commute a little each way.

Francis Picard

Mid April to Mid November I commute by using the city share bike system. 5k each way with a 50 meters climb. Its not high intensity and the bike are so heavy but I enjoy it alot more than taking the subway.

Leslie Knight

I biked because 45 min on the bike was way better than 25 min in a car.  Did not use it as training, but for fun and sanity. 

Annika Gillgren

Thanks everyone.  Seems most are on the same thinking I am in keeping the  bike commute as some extra easy volume when I feel I can add it impacting my key workouts.  

Thanks for the reminder on commute runs Al- I used to do this all the time when I was in marathon training and could get some solid sessions.  Either do my interval session on route - or add a scenic detour to make a mid week long run. Think I'll look to do some of my runs this way again...

And definitely agree--  run or bike is much, much  better than the bus or sitting in traffic! Our office has a great setup with secure bike parking, showers/lockers and clear towel service - makes it so easy to be active.