The Time-Crunched Cyclist reveals the fastest way to get fit for bike rides and races of all kinds. With elite cycling coach Chris Carmichael’s innovative, time-saving approach, busy cyclists will develop fitness, speed, and power in just 6 hours a week.
An active ingredient of The Time-Crunched Training Program is high-intensity interval training (HIIT) workouts. There are 9 different kinds of workouts in The Time-Crunched Cyclist. Here are some of the workout types, so you can see what you’re in for:
This is the cornerstone intensity for increasing power at lactate threshold, which is the maximum intensity you can sustain for prolonged periods. The goal is to accumulate time-at-intensity, both within a single workout and during the course of a week/month, using sets of 6- to 20-minute intervals.
SteadyEffort PowerIntervals are 1- to 4-minute maximum-intensity intervals designed to increase power at VO2max. For this variation of PowerIntervals, accelerate over the first 15 seconds to an intensity you can maintain for the rest of the interval. This type of PowerInterval requires some pacing; for longer intervals your power output will be lower than if the interval is only one minute. There is no heart rate range because heart rate lags too far behind actual effort to provide useful information during these intervals.
This is a high-cadence, low-resistance interval intensity that develops neuromuscular pathways to make higher-cadence pedaling more natural and sustainable for you. Using a light gear, increase cadence to the point where your butt bounces in the saddle, then back off until you can just barely keep your pedal stroke smooth. Maintain as high a cadence as you can, without bouncing, for the duration of the interval. Heart rate will increase and power may even get reasonably high, but the metric that counts is cadence. Over time these intervals will increase your ability to pedal faster while delivering high power.
The Time-Crunched Cyclist reveals the fastest way to get fit for road racing, century rides, gravel grinders, cyclocross, Gran Fondos, and mountain bike events. With elite cycling coach Chris Carmichael’s innovative, time-saving approach, busy cyclists will develop fitness, speed, and power in just 6 hours a week.