As a semi-professional cyclist who rides for the Ribble Collective and works full-time in London for a professional services firm, Amelia knows a thing or two about how to juggle the 9-5 with an intense training schedule. Here, she shares her essential tips to fit it all in!
1. Quality, not Quantity
Speak to the pro's or anyone who rides full-time, and they’ll tell you that you need to put the hours in. Cycling for these guys looks like 20-hour weeks, loads of Zone 2 endurance rides, topped up with some VO2 before race day. However, for those who don’t have the luxury of time, the good news is that structured sessions are a great way to train effectively, even if you only have 30 - 90 minutes free each day. Be economical with the time that you do have!
2. Indoor vs Outdoor
Linking to the point above, using an indoor trainer can be the perfect way to help you get the most from the available time. I will often complete 60-70% of my training indoors during the winter as it is so time-efficient. Your training can be done regardless of the weather or light conditions and conducted without interruptions, making it a valuable tool for those of us on tight schedules, especially those living in cities or with family commitments.
However, in the summer months, when it can be too warm to turbo, I’ll try to maximise riding outdoors. This helps to keep training sustainable and enjoyable. Finding the right roads is vital to having a productive session when riding outside. For myself, the gates to Richmond Park don’t open until around 7 a.m. for car traffic, so it’s the perfect training playground - you’ve just got to watch out for the deer!
So that’s your training sorted, what else…?
Above Image: Amelia en-route to a super-impressive top-40 placing aboard her Gravel SL at the 2024 Gravel World Championships.
3. Sleep
Completing any training schedule with a full-time job is a careful balancing act. However, there are a few non-negotiables to ensure I get the most from my body and mind - and sleep is priority no.1. It’s a well known fact that sleep is an essential aid to recovery and productivity, as well as preventing any niggling injuries or illness. I know my body and brain well enough to understand that I don’t eat well or function on less than 7 - 8 hours of sleep per night, so I try to go to bed at the same time every night to maintain a consistent sleep pattern.
4. Eat well
Fuelling efficiently not only aids your performance on the bike (and off!) but also your recovery. To ensure I achieve this, I try to plan my meals at the start of each week when I am doing the food shop. This makes it much easier to ensure I am eating well before, during, and after training, around work and being in the office. Packed lunches filled with last night's dinner and protein smoothies’ after morning training are two easy ways to ensure that I am eating well during the day when working and training.
5. Little Things Make Big Things Happen
Working towards an event or race several months away can sometimes feel like you have a mountain to climb. However, breaking it up and tackling it week by week helps me stay motivated. Don’t get me wrong; I still have bad days and occasionally miss a session because I’ve been tied up at work, but your training isn’t won or lost in one day. For myself, it's the consistency and preparation that are fundamental to reaching the end goal.
6. Mental Resilience
Training and working full-time can be mentally exhausting. Building mental resilience through setting small, achievable goals and celebrating minor victories can help keep you motivated and prevent burnout.
7. Support
Balancing a demanding job and training can be challenging, so having a strong support system is crucial. Whether it's your family, friends, or a coach, surround yourself with people who understand your goals and can provide encouragement, flexibility, and understanding. Don't be afraid to communicate your needs to those around you.
Conclusion
Juggling a full-time job with a demanding training schedule is no easy feat, but with the right approach, it's entirely possible to excel in both areas. Remember, it's not just about the hours you put in but how you use them. Focus on quality, stay organised, and prioritise your recovery just as much as your workouts.
By maintaining consistency, being kind to yourself on the tough days, and staying committed to your plan, you'll find that you can not only manage both work and training, but will thrive in both.
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