Hey all total newbie here.
I am a 31 year old guy and do a bunch of different sports and have recently been interested in taking a more focused approach to improving my fitness. I have been following a structured strength and conditioning program for the last couple of months. Recently I have been inspired by the Ask a Cycling Coach Podcast to look into adding structure to my cycling. My main focus would be generally improving fitness so I could go for longer harder mountain bike rides, be more comfortable and have more in the tank for descending. Also generally improve aerobic capacity as preparation for ski touring.
The question is how can I fit some more structured bike work into an already busy exercise routine. Which I have outlined below:
- Bike commute 18km with about 330m of climbing to and from work daily.
- 3 times a week in the gym, 2 sessions with a focus on strength/conditioning and one with a conditioning focus.
- Depending on the time of year mountain biking, skiing (alpine and touring) or surfing on weekends.
- When the days are long enough I try to surf most days of the week.
I have started doing some formal testing and did my first ramp test a few days ago. So I can give a few stats:
5rm dead-lift: 120kg
5rm back squat: 90kg
Estimated FTP (using the wattbike ramp test protocol, it sounds pretty similar to the trainer road one) came out at 270 or 4.1w/kg.
Body Composition is 34.5kg skeletal muscle mass and 9% fat (if you believe the scales using electrical impedance to measure body composition)
As a total beginner to structured training how can I work some structure into my riding. I understand that commuting is far from the optimal way to spend time on my road bike but the alternative is 2 hours on a buss everyday. I’d love to hear from those more experienced with training on how I could optimize the time spent on the bike and maybe integrate some minimal indoor work. Or am I going to have to add a bunch of volume to see some results?