"I haven't got time to train."

This is a common misconception for many cyclists. Constant work and family commitments can make it difficult to make time for those vital training sessions, even as that event that you've been targeting gets ever closer. But what about that time in between work and family: the commute. If you're serious about getting in shape for summer it's time to ditch the car and get on your bike.

There are a huge number of benefits to commuting by bike: it's cheaper, environmentally friendly, and often quicker than commuting by car or public transport, plus you'll arrive at work feeling great. But what about using your commute as a serious training session? Assuming you're not riding more than 20km each way, how can you get the most out of such a short session?

The key to successfully using your commute for training is to be prepared, especially when it comes to fuelling. If you're doing intervals then it is imperative not to leave home with an empty stomach, as you won't have enough energy to get the most out of the session. I prefer a bowl of cereal, but if you're in a rush then a banana or an energy bar will do the trick. Also make sure you have some carbohydrate and protein when you reach work, such as a recovery shake or some flavoured milk.

In order to prevent tiredness you'll want to take alternative transport once a week, or maybe more if you're feeling the fatigue build up. This is a time where you should be planning ahead. If it's going to be wet later in the week then take spare kit to work: there's nothing worse than having to put on soggy shorts for the ride home. You're also going to be eating at your desk, so this is a good opportunity to get bulky items such as protein shakers into work, which would otherwise take up room in your rucksack or panniers.

Most importantly be safe, and adapt to the road and traffic conditions around you. Don't be tempted to take risks at a roundabout or speed through red lights in order to complete an interval, and always keep your eye out for drivers. They might be running late for work or just eager to get home after a long day, so your safety might not be top of their priorities. Always keep both eyes on what's going on around you rather than staring obsessively at your heart rate monitor.

Three commuting training sessions

20 minute threshold
A classic workout for all the time triallists out there, this is a great session to improve your threshold power, even if you may need to re-route your commute onto quieter roads to ensure a more constant effort. Effectively this is a 20 minute high level effort. For those of you with heart rate monitors this session should be done at 80-90% of maximum heart rate, although bear in mind that you might struggle to reach this, especially after a hard day at work.

Traffic light sprints
If you're commuting in town then any attempt at longer intervals will be thwarted by stop-start traffic. Instead you should try and use this to your advantage. Engage a big gear, and sprint away from traffic lights for 20-30 seconds, ideally staying in the saddle. Try to perform 3-5 of these during your ride, with a full recovery in between each effort. This is a great way to build muscular strength.

High-intensity intervals
One of the most effective training sessions out there, high-intensity interval training (or HIIT) can improve both your aerobic and anaerobic fitness. This session consists of 20 seconds hard effort followed by 10 seconds easy spinning, repeated for five minutes. Motorists might think you look a bit silly as you repeatedly launch yourself out of the saddle, but you'll be the one laughing come summer.

Cycle fast!

Looking to lose a few kilos to help get you up the hills in summer? This goes against my previous advice, but try skipping breakfast before your morning commute. You are effectively depriving your body of carbohydrate and forcing it to turn to fat for fuel. Keep your effort at low intensity and have a recovery drink waiting for you at the other end, as you'll need some carbs to keep you going through the rest of the day.

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