You bring up an excellent point regarding being realistic about goals and the time you have to dedicate to cycling. Winter base training is good for some but not for others. Most people live in a seasonal climate, so investing in a set of rollers or stationary trainer is a good idea; consider a wattage meter as well. You have to look for quality in your training when time is short.

As a recreational rider, you can gain a lot from interval training versus long miles. Cycling at high intensity is basically giving it your all for a fixed period of time. More accurately, you are aiming for some level around your functional threshold, which is another topic in itself.  One way of estimating your functional threshold without formal testing is to keep track of the steady power that you can produce routinely during hard efforts.  If you do not have a power meter, then use perceived exertion, speed and heart rate as a guide. It is very important to be regimented about this so you can develop some base level to compare from.

Without knowing what level of rider you are, it is difficult to recommend an accurate interval program. There are many out there, Chris Carmichael, Greg Lemond, Spinervals, etc. Consider doing 2 to 3 workouts during the week, a very hard workout and another that works muscular endurance; each workout should last about one hour.

Examples of interval exercises:
A pyramid interval works your capacity to use oxygen during an exercise to its maximum – i.e. VO2 max. Example: spin 5 minutes easy, then give it your all for one minute, spin easy for 4 minutes, all out for 1 minute, 3 minutes easy, 1 minute all out, 2 minutes easy, 1 minute all out, 1 minute rest, 1 minute all out, then 2 minutes rest and one minute all out, and so on back to 5 minutes. The whole exercise takes about 45 minutes and you will be tired.  Be sure to do a proper warm up and warm down (at least 10 minutes spinning) and hydrate before, during and after.

1X20 – this exercise is about cycling at a steady power below functional threshold for long periods of time, usually 20 minutes without stopping. Finding your level may take some experimenting, but it is soon realized. Treat each 1X20 serious, like a time trial, without interruptions (turn the cell phone off).  Always do a proper warm up before starting.  After 3 to 4 weeks of these types of workouts, you will notice a difference in the power you can hold on a bicycle.      

Note – for a competitive cyclist, performing hard VO2 max efforts early in the season is not advised by many coaches.

Finally, be mentally ready for interval workouts. You can lose motivation by performing hard workouts when you are not mentally ready. For example, get home from work, have a plan, hydrate, eat something if necessary, set up your trainer properly, put in a cycling video, and have an accurate timing system.  If you get home late, are beat tired, the mind is numb and you have to go to bed in an hour to wake up early the next morning, then that may not be the time to perform intervals.

If you have your own question about health or training that you would like to ask a coach please send them to fitness@roadbikeaction.