How to Add a Workout to Your Bike Commute

If you commute by bike and value regular exercise, why not combine the two and get into killer shape on your way to the office? This strategy can help you be consistent with your exercise routine (after all, you do go to work most every day). It also promises an effective varied workout that can change daily, depending on the whims of traffic and stoplights.

Instructions

    • 1

      Find a big hill on your way to work. Ideally, it will take you 4 to 6 minutes to ride up it. Doubleback and do 2 to 4 hill repeats.

    • 2

      Seek out stop signs. Every time you come to a stop sign, do an all-out sprint for 10 to 15 seconds. These short bursts of speed are great for building leg and lung power.

    • 3

      If you have some longer, uninterrupted roads to ride on, take advantage of them and do time trials. Use the stoplights as rests. You'll have to work with whatever roads you have: if you have a 5-minute uninterrupted stretch, pedal at race pace. If you have 10 to 15 minutes, do a tempo pace. You can also try to time trial at traffic speed so you can catch the lights.

    • 4

      To make an uninspiring route more fun, record your workout efforts and make them the focus of what you're doing. Instead of thinking about a boring stretch of road, time yourself during that part and try to improve your times day by day.

    • 5

      Make sure you eat a big dinner and a light breakfast (or get up early enough to eat and digest breakfast). Be sure to pack something for a post-race snack or have something available at the office. After a real workout, your hunger probably won't wait until lunch.