I read an article recently that suggested that the new thinking is that doing interval training/riding hard actually improves your aerobic capacity, too. The old thinking was that this is only for anaerobic training but it seems that if you are pushed for time then beasting yourself is actually effective.

Better than watching crap on TV.

Plus its a little bit of quality time for you that we all need from time to time.

I always come back (even from little 1 hour rides road rides) happier than when I left.

I even shot round the block twice a few days ago (testing new stem position etc) and came back happier than I had been 10 minutes previously. I was sweating cos i went like stink!

grasp every opportunity.

45 devon mins is pretty good training i’d have thought. 50 tough miles a week or there abouts is a good workout.

i’m doing 45 mins to ashprington and 45 mins back every day and its making a huge diffrence to my fitness.

I quite often get maximum of 90 mins for a ride, typical’s 60 or so

I’m a slow bloater though, so all these theories are clearly claptrap – else I’d be in the olympic squad fo’ sho’ 🙁

best to try and vary your rpm and gear selection ala spinning if its for short periods.
practice spinning in rythmn and sitting up, sitting down.

If you are going hard once warmed up thats great.I did two cyclo cross 2 seasons, hour hard racing was far better for fitness and keeping your weight down than 2/3 hrs steady road riding.The training for X was same as your doing hard on the road.Another way of doing it steady on the flat hammer the hills.You ride hard for 45mins you know it as you do.Not a waste of time at all.When you get more time on the bike take it easyer just remember not to kill yourself on a 2/3 ride :lol:Enjoy.

Yes once warmed up do some intervals.

My road rides are all fairly short, average rides now are about an hour for 15/16 miles. I actually lost most of the weight I have by only riding half hour road a day so it does work.