How do you get 10+ hours to train?

Thanks a lot!

Your schedule matches more or less what I was planning but… I see I need to have those really long saturday rides.

If I may ask, how do you balance those long rides with chores and resting as the day before is friday and sometimes you’ll be doing some kind of socializing. Do you get up very early saturday morning?

1 Like

Thanks for all the tips! I think having everything ready the night before is really important.
One thing that makes me prefer indoor training is that it takes much less time to prepare.


Wow! That’s really impressive! What things have you renounce to? Sleep? Social activities? How do you guys make it happen?

1 Like

Currently in Sydney so in lockdown but am able to sustain 10-12 hours week normally. I typically do a low volume plan and supplement with outdoor rides My week goes something like this.
Monday 1 hour Interval Session
Tuesday 2:20 of commute
Wednesday 1 Hour Interval
Thursday am 1 Hour interval pm commute
Friday am Commute 2 hours optional 1 hour ride in afternoon
Saturday rest
Sunday 2-3 hour ride
I also will do S and C on Mondays and Wednesdays

Interesting thread.
I find it’s nearly all in your head. If you want to do something badly enough- you’ll figure out ways to fit it in.
Part of the point of Trainerroad is that you may not need to though. A well executed mid volume plan with a couple of longer rides a month should do the job.
What you can also do is X-train during life in general. Z1 work on the bike as filler is fine but you could probably hit the same heart rate just walking around a bit quicker (and get your chores done faster :wink:)

The other thing is boredom. I’m averaging 9h at the minute thanks to a couple of long Sundays but I don’t particularly want to ride my bike any more than that.
If my job changed so I had 10 more free hours a week- I doubt I’d use them on cycling anyway.

I only began cycling (rather than just riding a bike) in my late 20’s and I was amazed by the amount of time people spent doing it! It struck me then that it was borderline addiction rather than a well balanced hobby.

I guess that’s why I stopped at Cat 3- I’m not addicted enough to invest any more time. (Although I have great respect for those that do so).

1 Like

Most motivational piece of this thread for me. Thanks!

1 Like

@jmvicente90 I would approach this as what kind of training do you add to your current training to make you faster, better. More miles, more hours may not always be optimal.

First you have to look at what you are training for. 8-10 hour gravel events? Or a 2-3 hour weekly group ride? A 45 minute crit? Maybe the best thing you could do at this point would be a couple of hours of core and functional fitness exercises over two more hours of zone 1/2? Maybe in the winter the best thing you could do would be to lift weights?

I know there is this talk of adding 15-20 minutes to each ride so one gets an extra 1-2 hours per week. But is that the best quality 1-2 hours especially if half of it is cooling down?

Yes! Even if I had the genetics, the primary reason I could never be a pro is I’m not able to willing to suffer 5-6 hours on the bike every single day. I love a fast 2-3 hour ride. Four to five hours in and my feet are hot, my neck and hands are getting sore, and my mind is just tired of pedaling.

The other thing is that I can’t do 3-5 hour rides and then come home and live a normal life. I’m exhausted and just want to veg out the rest of the day. I don’t want to mow the lawn, work on the car, clean, stand in the kitchen, or do much of anything that contributes to the family. It’s not very conducive to family life at this time as we have a 10 year old.

I gave up racing when I looked in the mirror and saw that I was spending 20-25 hours per week training, driving to races, standing around at races, etc. We were usually racing for power bars or a $20 prize.

I had no life.


When having real life responsibilities, this is where the grownup pants have to be pulled up if someone is going to ride like that. Can’t just say “I’m check out for the day.” It does require the discipline to make yourself mow the lawn after going for a long ride, cleaning the kitchen, finishing your professional school or job work.

I’m reply more to the thread here, not calling you out. It’s tough to do but most of the time just have to suck it up. Or pick up running since that takes less time.


I disagree with you in the ‘man up’ department. I ride for enjoyment. I don’t want to go do a hard 3+ hour group ride if I have to come home and then do 2 hours of yard work, 2 hours of playing at the park, and then spend an hour cooking dinner. I know I’ll be miserable and exhausted.

Recovery is part of training. You have to plan for the recovery. I know some guys get up at 4am to train and as a result they sleep 6 hours per night. That doesn’t work for me. I’d be tired, miserable, and my eye would start twitching from lack of sleep.

The “grown-up pants” thing to do is to plan ahead and not to squeeze in training such that the rest of your life is miserable.


I’m saying if you have a busy life, with a lot of responsibilities, and want to ride 10+ hours a week, there are going to be times where you need to suck it up and get work done. Where you cannot just lay around and recover.



I’m lucky that I can usually train during the week most days for 60-75 mins and usually train for 60-90 mins on ONE of the weekend days. The rest of my weekend…family comes first for me. Kids don’t care less if I come 1st or 100 in local mean nothing race…they do care if I’m about and ready to play/spend time on weekends.

That gets me around 6.5 hours total a week, I could be faster on more I imagine but not like 99% of us are ever going to be pro…so is it worth the trade off?


People have different priorities, different things in life that make them feel good, I don’t think you should judge someone for choosing to do a lot of riding that they enjoy. It doesn’t matter if they are a C-Grade racer riding 20 hours, or a semi-pro riding 6 hours.

To the OP, I don’t have a lot to add that is useful as I do shift work and am also able to train at work so while I don’t train all the days (and don’t get to ride much on the weekend) I squeeze in between 2-5hours in the mornings on the days when the kids are at school/preschool. It doesn’t sound like you can shift any of your work to free up hours, but that’s what I do. I also do a lot of my riding on the trainer as the admin is minimal and I can be off and ready to go within 15min of my wife getting home or to within 15min of time to leave. As opposed to having to clean and lube my bike and get to and from the trail head.

1 Like

Then you’d be better off riding 7 for example and getting 3 hrs extra recovery……

The thread is about wanting to ride 10+ hours per week and I’m not the OP. The answer for some is to ride less, but if your goal/priority is to ride more, there will be times where you make sacrifices.

Quite. And the discussion moved on to why chasing an arbitrary hours per week figure could be counterproductive if you can’t absorb the adaptions.

If you can’t make time to recover- then the riding wasn’t “training”.

I dunno, the op seemed to be asking a fairly simple question.

I don’t think theres a need to start analysing the if’s-why’s-but’s of the question like a lot have decided needs doing.

I hesitate to post only because I do ride 10+hrs a week, but I do work from home full time, so that facilitates things a lot. But I don’t have unlimited time on the weekend, so I keep my rides to generally 2hrs max. Generally speaking, I think a lot of us could find enough time by cutting out some of the fluff we do, like sit around and mindlessly play on our phones or what tv. I think downtime to do stuff like that is fine, but I think many folks can cobble together decent training time by cutting out some stuff.


No kids and a wife that loves to train also means I get to set my priorities around my training as I wish. I probably could do more than 10+hr a week if I want but with other stuff I want to fill my time with also I think 10hrs is about average. Most of my training is done before starting work (I go better early and like to get it done before the day is underway) and is generally achieved as follows:


  • M - 1 hr (spin)
  • T - 1.5hrs (vo2 club laps ride)
  • W - Rest
  • T - 1.5hrs (Intervals - SS/ Threshold)
  • F - 1.5hrs (z2)
  • S - 3hrs+ (fast club ride - kitchen sink!)
  • S - 3hrs+ (social club ride z2/z3)

In the winter, the Tuesday ride and at least one of the weekend rides are generally replaced with trainer work as part of a structured plan. To achieve the early starts though I do have to prioritise sleep - bed at 9-930pm…

1 Like

You don’t make excuses. Cold out? Hot out? Tired? Not in the mood? HTFU and get to it.

Right now I am commuting to work about an hour each way. Normally if I want to go to the rock climbing gym, I ride my bike there. If I want to go run with my GF, I ride my bike to her (an hour). If I want groceries, I ride there. Everything I can do on the bicycle I do on the bicycle. I try to NOT drive my van for anything I don’t really need to. But really, you just can’t use any excuses. Current plan is to go home after work today, pack up my climbing gear, then ride to the gym, probably do an interval workout on the way.

As for social activities, my sports ARE my social activity. Easier now that I have become less social (I stopped doing group rides during early Covid). I only hang out with people when I am out being active. I don’t watch TV, I don’t go to movies, I don’t go to concerts, I don’t drink alcohol, etc. Vacations are centered around my activities (I travel about every other weekend).

Things have gotten easier for me over time with lifestyle changes. Several years ago I was riding 20 hours a week, getting a few hours of sleep, getting up early/staying up late to take care of horses (that’s a different story), working OT, and spending time with the wife. But I divorced my ex so I don’t have to try and find time for her anymore (we are still close), she kept the horses (they were hers anyway), I cut back spending on frivolous items so I don’t have to work overtime anymore, and I only date people who are as active as I am.

My GF now has the luxury of her kids being teens and above, so she doesn’t have to watch them constantly. In the past she just had to do all her running when they were in school or at night (with an unsupportive husband). She does most of her activities with me now, though some stuff is solo. She drags her kids out to the gym or out on bikes when she can.