[music] Ollie: Many of us aren't as lucky
as the pros in that we don't have all the time that we'd like to train and ride our bikes,
but with work, family, and just other life commitments, it can often be a challenge to
find the time to train and ride your bike. Manon: We're currently out in Italy on a
tech field trip, and we haven't had that much time to train and ride our bikes.
Ollie: No, it's been really busy but we still want to keep fit. In this video,
we're going to tell you tips and advice on how you can still train and cycle and stay strong around
other life commitments. It's basically what we do. Manon: Yes. Does it involve riding up those
mountains? We've got time for that. Ollie: It might do.
Manon: Let's go. Ollie:
When you don't have much time to train, it's really important to be organized. Plan your week
out, look at what time you have available, and then try and fit bits in as of when. There's loads
of really good software out there that you can use to do this and loads of great apps, but if you
don't fancy doing that, you can just use a good old-fashioned diary and write it down. By planning
it out and writing it down somewhere, whether it's on an app or in a diary, it makes you accountable,
and you're much more likely to stick to sessions and workouts that you've got scheduled ahead.
Manon: Also, be organized with your bike and your kit to get your tires pumped up, saddlebag on,
and bottles ready to go, so you don't have to faff around with that before your ride. It's also going
to save you time if you lay your kit out the night before. I always find myself looking for my arm
warmers for a good five minutes before every ride. Ollie: A while ago, we did a video looking at,
could you do a workout session in just 30 minutes if you factored in the getting ready time and the
getting change time after into that 30 minutes? The result of that experiment was that--
Manon: It was hard. Ollie: Yes. You can,
but if you want to do a quality session, you're probably looking at at least 45
minutes to 60 minutes once you factor in that total time of getting ready,
getting your bike ready and all the faff. Manon: If you are short on time,
a turbo session or indoor session is definitely the way to go. You could do it
on a static bike, on the rollers, or on a turbo. Ollie: I love the turbo because there's no messing
around, there's no stopping at junctions or waiting at traffic lights. It's just quality. You
can completely control what you do. You're on the pedals the entire time, and in 15 to 30 minutes,
you can really get a lot of quality training done. Manon: Definitely. You can do any kind of session
you want. I could do my sprint sessions, you could do your time travel sessions,
but make sure you always have a session in mind when you get on because there's nothing worse
than getting on and not having an idea what you're going to do. We have loads of indoor sessions on
the channel, so check them out. Unfortunately, I haven't got my Wahoo trainer here with me in
Italy. Training indoors just isn't an option. Fortunately, there are some amazing roads around
here to ride on. If you haven't got an indoor trainer or riding indoors just isn't your thing,
don't worry. You don't have to have hours and hours on your hands to be able to get
a good ride done on the road. It all depends on what you want from your ride. Some of you
might just want to go out and clear your head and have a nice relaxing ride, others of you
might want to get a really good training session done. I finished work for the day now, and I've
got an hour until it gets dark. I'm going to head out, but I don't really know the roads that well.
Ollie: This is where apps can be really useful. By logging on to Komoot, I can see
that in the area where we are, we're next to some amazing roads and some bucket list climbs. One,
in particular, is very close, di Sormano. This is a climb that I've always wanted to ride,
and by looking on here, I can see that I can. For those unfamiliar,
it's a key climb in the monument Lombardia, and it is a savage climb, 1.7 kilometers,
around 17% average, max gradient 27%, yummy. Manon: Climbs are great. You can do all sorts of
efforts. You can do one-minute efforts, two-minute efforts, three-minute efforts, or even longer.
It all depends on the type of climb you have. My favorite is Tabatas 20 seconds on, 40 seconds off.
All the way from the bottom of the climb to the top, turn around and repeat it again.
It's my rest done, let me get off. Ollie:
Once I've plotted my route in Komoot, it's synced to my Wahoo account, which means that any route
I plot and save in here automatically syncs and appears on my Wahoo device, amazeballs.
God, I love technology. Manon:
If you don't have a bike computer and you're restricted on time, an out-and-back is a classic,
head out for 30 minutes, turn round and head back, and you're unlikely to get lost
unless. you hank, then it's possible you might get lost. Off we go.
If you are away without your bike, don't worry. You can still improve your cycling and keep fit.
If your hotel has a gym, why not hit the gym for 30 to 40 minutes before breakfast. You
never know, they might even have a static bike. Ollie: As you can probably tell, I spend a lot of
time in the gym. If you don't have access to a gym or weights where you're staying, fear not because
you can work out in your hotel room or just use body weight exercises. They can be really
effective, especially if you're not used to them. Resistance bands are a top tip as well.
They're really easy to pack down into your luggage and don't really weigh much.
Examples of really good exercises you can do without a gym include body wight squats,
single leg squats, glute bridges, planks and the classic press-up, if you're strong enough.
One. Something else that I've got into fairly recently, that I found is really beneficial for
mental well-being, relaxing me, improving posture, core strength and helping me stretch out is yoga.
It's something that you can fit in almost anywhere and a little often is really beneficial. Namaste.
Manon: Something is better than nothing. Just make sure you do some sort of activity because
you are bound to feel better after it. Ollie: Yes. Release those endorphins and
make yourself feel all nice and positive. I hope you've enjoyed this video and found
our tips useful. If you have, please give it a thumbs up and let us know
in the comments what your favorite session to do is, when you're short of time and trying to cram
something in. We're going to go and run inside now because it's [unintelligible 00:06:54] down.
Manon: What's your favorite session? Ollie: Running back in doors-
Manon: Running. Ollie: -when it's raining.
Manon: A bit of yoga. Ollie: Yes.
Manon: Okay. Bye. [00:07:01] [END OF AUDIO]