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time crunched cyclist

The Time Crunched Cyclist

In this modern, busy world many of us are short of time and can find it hard to fit those training sessions in. With some planning and the correct training sessions then you can still improve as a Time Crunched cyclist.

I always encourage my athletes to try to think of other ways they can get more training time in rather than just saying they only have x amount of hours. We can all do more to squeeze more training time in throughout the week.

Do I need to do Zone 2 training if Time Crunched?

Zone 2 is an important intensity to ride at to improve your aerobic endurance and should make up part of every structured training plan. If you are unsure what Zone 2 training is then check out my block here.

Time crunched can mean a variety of duration when it comes to training time. Some may define it as 6 hours but for others, this could be even less. For me proper time crunched would be less than 4 hours per week and with only a couple of hours a week then there would be little benefit in doing rides at Zone 2 intensity. For anything more than 4 hours then you should be including time riding at Zone 2.

Don’t forget it is all about cumulative time spent at this intensity and not the length of a single ride. You don’t need to spend hours in one go to get the benefits that this can bring. If you only have less than an hour then aim to sit at the top of Zone 2, around 70 – 75% of FTP

My Time-Crunched Top Tips and how to squeeze more training time in 👇🏻

Ride in the morning EARLY

The morning is a great time to train to make sure your session gets completed. If you leave it until the end of the day then there is always something that comes up which may mean you miss the session. Also, you can always get up earlier. Even 15 minutes early can add up over the weeks/months.


Some of the fittest cyclists that I have worked with commute. This is a great use of time and you save on fuel! It is a great way to build training consistency and can mean 2 training sessions in one day! If you are getting started then why not drive in and ride home? You will then have to ride in the next day! Doing this even once a week will add volume to your training.

Review your week

This is a great exercise to get into the habit of. It can help you create more free time in the week. You will often be able to look back to see where you are wasting time and how you can become more efficient.

Train indoors

This will give the best return on training time investment. Your intervals will be super focused and precise with using power data. There is also no freewheeling like you would have if riding outside. It will also ensure that you can train regardless of the weather outside.

Spread out your training

If you only have 3 hours per week to train then it is much more beneficial to ride 3 x 1-hour sessions rather than 1 x 3-hour session. You also want to make sure these are spread equally throughout the week and not 3 days in a row for example.

I hope these tips have helped and will start to get you thinking a little differently. If you have any of your own then add them to the comments below.

Don’t forget those stretches off the bike!

We can often get caught up in just riding but it is important to maintain your off the bike work also. Best Stretches for Time-Crunced Cyclists.

Unsure what sessions to do on the bike if you are Time Crunched?

time crunched cyclist

Do you struggle to fit your cycle training in with work and family? Only have 3 -4 hours per week to train?

Then THIS training plan is for you! CHECK IT OUT HERE

Getting consistency with your training is key to improving as a cyclist. It is far better to train regularly rather than just here and there when you have time. This is why I put together the “Time Crunched Training Plan” ⏰

James Walsgrove

My cycling career started in 2005 when I purchased my first road bike and I was immediately hooked. Since then I have completed numerous cycling challenges including Ironman, Lands’ End to John O Groats, Mt Ventoux (all 3 ascents), London to Paris, the BBAR challenge which included a 12hour TimeTrial and more recently the Mallorca 312.

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