Reddit reviews The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. (The Time-Crunched Athlete)
We found 3 Reddit comments about The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. (The Time-Crunched Athlete). Here are the top ones, ranked by their Reddit score.
Nine comprehensive training plans include effective time-crunched workouts, nutrition guidelines, and strength training to develop the speed and endurance for a wide variety of cycling races and eventsShows cyclists how to build fitness on a realistic schedule by tapping the power of high-intensity interval training (HIIT) workouts
Give the Time Crunch method a shot. It's targeted at people with only 6-8 hours per week. Though I train a bit more than that now, I'm happy with the results going through the program myself.
Prioritizing your end goals with regards to cycling and lifting can help you figure balance:
Searching through /r/velo, /r/velodrome and /r/bicycling may help you more.
I just bought Wendler 5/3/1/ after doing some Googling for a 2-day program to allow for more recovery time between the gym and training rides.
You can find said options listed from the book here: https://www.t-nation.com/training/effective-training-for-busy-men. I can't say if this is optimal for you our anyone else, but information is free.
I also ordered a copy of The Time Crunched Cyclist because training for six intense hours a week sounds great.
Alternatively, look into track cycling if you want to focus on gym performance. http://upupup.aboc.com.au
Make sure you eat and sleep enough!! That is paramount.
It depends on if I'm in a base phase, a build phase, or if it's during the race season. Also depends on what type of fitness I'm trying to build.
If I was you I would probably go for something like 3x12min w/ 5 min rest between intervals at about 85-94% of threshold.
I would suggest spending a little money on some quality materials from experts who know what they're talking about and then figuring out what works best for you.
A good place to start would be a book like the Time Crunched Cyclist, https://www.amazon.com/Time-Crunched-Cyclist-Race-Winning-Fitness-Athlete/dp/1937715507/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=S2HW84QKST567NVKRWP0