{"id":66796,"date":"2020-12-04T11:16:04","date_gmt":"2020-12-04T19:16:04","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=66796"},"modified":"2020-12-04T11:16:21","modified_gmt":"2020-12-04T19:16:21","slug":"cycling-training-plans-for-time-crunched-athletes","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/cycling-training-plans-for-time-crunched-athletes\/","title":{"rendered":"Cycling Training Plans For Time-Crunched Athletes"},"content":{"rendered":"\n<p>Finding the time to train with a busy schedule is a challenge. Some time-crunched cyclists barely have enough time to get on the bike for an hour, three times a week. If you are short on time, TrainerRoad has a plan that will work for your schedule.<\/p>\n\n\n\n<p>For more information on low-volume training check out <a href=\"https:\/\/youtu.be\/zoSO_zUho6o\" target=\"_blank\" rel=\"noreferrer noopener\">Ask a Cycling Coach Ep 241.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Low Volume Training: How to Get Faster With Short Workouts (Ask a Cycling Coach 241)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/nIe6MToOjws?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Determine How Much Time You Have<\/h2>\n\n\n\n<p>We\u2019re often asked, \u201chow much time should I devote to training?\u201d For cyclists that don\u2019t have to worry about a busy schedule, the answer is pretty simple. The volume of your training should be just enough to elicit adaptations and match your ability to recover. However, for time-crunched cyclists, the answer isn\u2019t as straightforward.&nbsp;&nbsp;<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<p>The first step for any busy athlete is to determine how much time you have by asking&nbsp;yourself <strong>how many days can I train<\/strong>&nbsp;and&nbsp;<strong>how much time do I have to train on each of those days<\/strong>. Be honest about your availability. Unrealistic schedules will only hamper your <a href=\"https:\/\/www.trainerroad.com\/blog\/consistency-makes-you-faster\/\" data-type=\"post\" data-id=\"34210\" target=\"_blank\" rel=\"noreferrer noopener\">consistency<\/a> and pile on mental stress. Be sure to factor in how much time it takes for you to get ready and on the bike too.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Training Plans for Time-Crunched Cyclists<\/h2>\n\n\n\n<p>With an honest assessment of your available training time, you\u2019re ready to pick a training plan. TrainerRoad has a <a href=\"https:\/\/www.trainerroad.com\/cycling-training-plans\" target=\"_blank\" rel=\"noreferrer noopener\">cycling training plan<\/a> that can work for your schedule, even if you have less than two hours per week to ride. Below are the plans that we recommend for Time-Crunched Cyclists.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Time Crunch 30<\/h3>\n\n\n\n<p>For athletes with about <strong>30 minutes to train in a day,<\/strong> the Time Crunch 30 training plans aim to provide a useful yet brief training structure for riders on very limited training schedules. Each week is built around a series of half-hour workouts consisting exclusively of high-intensity intervals that will warm the rider up briefly, offer a challenging but necessarily short main set, and then a very short cooldown. The low-volume version has three workouts a week, while the mid-volume contains five. If all you have is 30 minutes of ride time, you\u2019ll be hard-pressed to find better workouts than these.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"177\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30LV-1024x177-1.jpg\" alt=\"\" class=\"wp-image-66801 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30LV-1024x177-1.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30LV-300x52-1.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30LV-768x132-1.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30LV-1600x276-1.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30LV-1536x265-1.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30LV.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/177;\" \/><figcaption>A sample week in the Time Crunch 30 Low-Volume training plan<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"177\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30mv-1024x177-1.jpg\" alt=\"\" class=\"wp-image-66802 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30mv-1024x177-1.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30mv-300x52-1.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30mv-768x132-1.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30mv-1600x276-1.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30mv-1536x265-1.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC30mv.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/177;\" \/><figcaption>A sample week in the Time Crunch 30 Mid-Volume training plan.<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Time Crunch 45<\/h3>\n\n\n\n<p>The Time Crunch 45 training plans still cater to time-limited training schedules but afford a little more stress and potentially more productivity. As can be expected, the warmups are short, the recoveries are brief, and the cooldowns flash by pretty quickly. But the work intervals still retain the focus, just like the longer versions of each Time Crunch workout. The low-volume version of the Time Crunch 45 training plan offers three structured workouts per week, while mid-volume has five workouts.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"177\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45lv-1024x177-1.jpg\" alt=\"\" class=\"wp-image-66804 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45lv-1024x177-1.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45lv-300x52-1.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45lv-768x132-1.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45lv-1600x276-1.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45lv-1536x265-1.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45lv.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/177;\" \/><figcaption>A sample week in the Time Crunch 45 Low-Volume training plan.<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"177\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45mv-1024x177-1.jpg\" alt=\"\" class=\"wp-image-66805 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45mv-1024x177-1.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45mv-300x52-1.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45mv-768x132-1.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45mv-1600x276-1.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45mv-1536x265-1.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-TC45mv.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/177;\" \/><figcaption>A sample week in the Time Crunch 45 Mid-Volume training plan.<\/figcaption><\/figure>\n\n\n\n<p>The Time Crunch training plans are designed so that you can make the most of what you have. Will they make you stronger? Very probably, especially if you previously lacked structure or consistency. If you\u2019re used to higher training volumes, these plans can do wonders for retaining the fitness you\u2019ve already built.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Plan Builder<\/h3>\n\n\n\n<p>If you have <strong>more than three hours a week<\/strong> to train, choosing a low-volume plan using&nbsp;<a target=\"_blank\" href=\"http:\/\/trainerroad.com\/plan-builder\" rel=\"noreferrer noopener\">Plan Builder<\/a>&nbsp;is the best option. This will have you on the bike for three days with hour-long workouts during the week and typically a 90-minute workout on the weekend. Plan Builder will account for your available training time, experience, and goals to design the perfect plan for you. Using this option will progress you through each training phase\u2014Base, Build, and Speciality.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"665\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-PB-LV-1024x665.png\" alt=\"\" class=\"wp-image-66806 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-PB-LV-1024x665.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-PB-LV-300x195.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-PB-LV-768x499.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-PB-LV-1600x1039.png 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-PB-LV-1536x998.png 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/12\/cycling-training-plans-for-time-crunched-athletes-PB-LV.png 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/665;\" \/><figcaption>This is a low-volume training plan using Plan Builder with three workouts per week.<\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-group key-takeaways\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">More Time-Saving Tips:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-maximize-your-available-training-time\/\" data-type=\"post\" data-id=\"33631\" target=\"_blank\" rel=\"noreferrer noopener\">How to Maximize Your Available Training Time<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/minimum-effective-dose-how-much-should-you-train-to-get-faster\/\">Minimum Effective Dose: How Much Should You Train To Get Faster?<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/preparing-for-big-events-with-low-volume-training\/\">Preparing For Big Events With Low Volume Training<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-train-with-a-busy-schedule\/\">How to Train With a Busy Schedule<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><strong><i>For more cycling training knowledge, listen to <a href=\"https:\/\/www.trainerroad.com\/podcast?utm_source=TrainerRoad%20Blog&amp;utm_medium=Blog%20Post%2Flower%20weekly%20tss%20and%20still%20get%20fast&amp;utm_campaign=TrainerRoad%20Blog%20Content&amp;utm_content=Ask%20a%20Cycling%20Coach%20Podcast%20%E2%80%94%20the%20only%20podcast%20dedicated%20to%20making%20you%20a%20faster%20cyclist\" target=\"_blank\" rel=\"noopener noreferrer\">Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.<\/i><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Finding the time to train with a busy schedule is a challenge. Some time-crunched cyclists barely have enough time to get on the bike for an hour, three times a week. If you are short on time, TrainerRoad has a plan that will work for your schedule.<\/p>\n","protected":false},"author":42,"featured_media":66811,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[5],"tags":[1947,3409,674,675,3600,2296],"class_list":["post-66796","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-low-volume","tag-low-volume-training","tag-time","tag-time-crunch","tag-time-crunched-2","tag-time-management"],"cc_featured_image_caption":{"caption_text":"Model Credit: @human_trash_heap","source_text":"Photo Credit: Alonzo Tal","source_url":"http:\/\/alonsotal.com\/"},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/66796","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=66796"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/66796\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/66811"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=66796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=66796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=66796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}