Advanced Commuter

Average Weekly Training Hours 04:09
Training Load By Week
Average Weekly Training Hours 04:09
Training Load By Week

The Commuter plans from "The Time-Crunched Cyclist, 2nd Edition" focus your training on Tues/Wed/Thurs/Sat and feature easy commutes on Mon/Fri (these can also be 'drive-to-work' days for transporting clothing and running errands). The difference between the Advanced and Intermediate Commuter plans is in the number of intervals assigned on a given day. The timing of the two plans is pretty much equal, but the Advanced plan has more workload because of the increased number or duration of intervals. I recommend new commuters start with the Intermediate plan, as should experienced commuters who are new to bike racing or serious training. Experienced commuters who have already been racers for more than two seasons will probably want to start out with the Advanced plan. Similarly, racers who are Cat. III or higher and/or have many years of racing experience can typically handle the workload in the Advanced plan.

Sample Day 2
1:00:00
AM Commute: Steady State Intervals 3x8min (4 min RBI)

Sample Day 2
0:45:00
PM Commute: Steady State Intervals 2x8min (4 min RBI)

45-60 min EM commute

Sample Day 3
1:00:00
AM Commute: Steady State Intervals 2x10min (4 min RBI)

Sample Day 4
0:45:00
AM Commute: Steady State Intervals 2x8min (4 min RBI)

45-60 min EM commute

Sample Day 6
2:00:00
Endurance Miles 2.00hrs

Group Ride or EM Ride

Sample Day 9
0:45:00
PM Commute: Steady State Intervals 2x8min (4 min RBI)

45-60 min EM commute

Sample Day 9
1:00:00
AM Commute: Steady State Intervals 3x10min (4 min RBI)