Whether you choose to run or cycle, here’s how to maximise the time you have to train while on the way to and from work!
If your time to train is limited, getting the most from the time you have is of huge importance. For a great deal of us, the best (or only) time of the day to train is the commute to work…and back, depending on how energetic you are feeling. Because of this, you need to ensure you carry out energetic exercises and workouts so you can maintain your fitness levels. Below are some useful routines that you can try next time you commute:
THE WAY IN:
Recovery Ride: A recovery ride from the day before can be a great way to loosen up any tight muscles from a more strenuous workout the day before. It will gently break your body back into exercise and ensure that you relax and prepare your body for a harder ride later on; think of it as a warm up for your body! You should pedal at a relaxing speed and make sure that you can chat as this is a good indicator that you’re not working too hard.
Harder Ride: If you’re feeling energetic when you get up then a slightly harder ride may benefit you; you should try and maintain working levels at around 65% of your maximum heart rate as this will warm you up and start to get you breathing faster. This is a great way to burn fat at the start of the day, but make sure that you don’t eat before you ride…take something with you to eat as soon as you get to work.
THE WAY OUT:
Tabata Training: The Tabata method was originally designed for Olympic athletes and consists of 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes or 8 cycles. 4 minutes of Tabata can get you better fitness gains than an entire hour of jogging! You should ensure that you work at your maximum intensity followed by a rest. Try this whether you are running or cycling and you will go a long way to increasing your aerobic and anaerobic fitness. Ensure your energy levels are high and that you have plenty of blood glucose in your system before you start the exercise as your body will not function to its maximum potential when running on empty.
General Workout: Ride for 10 minutes at a casual warm up speed and then pick up to a higher intensity pace that you can maintain for half an hour. This should be your “sweet spot” and if the exercise is repeated over time then the length you can maintain it for will increase. Every week or so, increase the time you try and ride within your “sweet spot” for. You should notice the results improve if you regularly carry out this exercise!
With the cold Winter weather approaching, its important that you wear the correct apparel when you ride. The Element Urban Range is ideal for the commuting cyclist, with fashionable designs, protective fabrics and optimum performance allowing you to ride in comfort and style.
Written by Rory Owen from TG Store