The Busy Cyclist’s Guide to Training Smarter (Not Longer)

You don’t need 15 hours a week to get stronger on the bike. You just need a better plan.

Let’s start with the problem.

Most cyclists think they need more time on the bike to see results.

So they try to squeeze in longer rides. They sacrifice sleep. They skip strength work. They start burning out.

Sound familiar?

Here’s the truth: You don’t need 15 hours a week to improve.

You just need a focused, time-efficient plan built around your life, not someone else’s.

Today, I’m giving you a 4-part framework to build (or fix) your training plan if you’re strapped for time but still want to get leaner, stronger, and faster on the bike.

1. Set Your North Star (aka: Goal First, Plan Second)

You can’t train effectively without knowing what you’re training for.

Start with one clear goal for the next 6–12 weeks.

Examples:

“Lose 5kg while maintaining FTP.”
“Build power for a 100km sportive.”
“Improve my Zwift race category.”

Once you’ve got your North Star, reverse-engineer your training needs.

Action Step:
Write down your #1 goal for the next 6–12 weeks. Be specific, measurable, and realistic based on the time you actually have.

2. Work With Your Schedule (Not Against It)

Consistency beats volume every time.

Trying to train like a pro when you’ve got a 40-hour work week, a family, and a social life? That’s a fast track to burnout.

Instead, plan around your life first:

Which days are realistically free for training?
When do you have the most energy?
Where are your non-negotiables?

Example structure for the time-crunched rider:

Mon: Strength (30–45 mins)
Tue: VO2 Max Intervals (45–60 mins)
Thu: Tempo or Sweet Spot (60 mins)
Sat: Long endurance ride (2–3 hrs)

That’s just 4–6 hours per week—plenty, if it’s focused.

Action Step:
Look at your calendar and block out 3–5 realistic training windows. Protect them like important meetings.

3. Train with Intention (Not Just Mileage)

Junk miles don’t move the needle. Intentional sessions do.

If you only ride easy, you’ll stay where you are. If you only smash yourself, you’ll burn out.

You need the right mix:

Zone 2 for fat-burning and endurance
Sweet Spot for efficient aerobic gains
VO2 max/Threshold to boost FTP and race power
Strength training to bulletproof your body

Even short sessions work if the intensity is right.

Action Step:
Audit your current rides. Are you defaulting to “just ride”? Replace 1–2 with intentional sessions based on your goal.

4. Track, Tweak, Repeat

What gets measured, gets improved.

It’s not enough to train—you need to review.

Look at:

FTP/Power or HR data
Energy levels
Body comp changes
Session RPE (how hard it felt)

Then ask: What’s working? What’s not?

Adjust based on feedback, not vibes.

Action Step:
Pick ONE metric to track this week. It could be average power, sleep, or weight. Keep it simple. Use it to guide next week’s plan.

Conclusion

You don’t need to train like a pro to see real progress—you just need a smart, focused approach that fits around your actual life. Set one clear goal, build your week around your schedule, make every session count, and track what matters. That’s how you turn limited time into consistent gains. Keep it simple, stay consistent, and remember: smart beats more every time.

The Cycle Lean Project — This is my 6-week group coaching program built for cyclists who want to lose a bit of weight, boost their power, and get stronger—without spending hours and hours on the bike.

We kick off again on April 14, and it’s all about keeping things simple, effective, and doable with a busy schedule.

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The Cycle Lean Blueprint: This comprehensive, all-in-one product is everything you need to shed kgs and ride faster.
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