Most amateur cyclists are told to follow the 80/20 rule—but does that advice still work when you only have six to eight hours a week to train? In this episode, we dig into the research behind polarized training, Zone 2, intensity, and durability to find out what time-crunched cyclists should actually be doing. We explore why the training habits of elite endurance athletes may not translate to recreational riders, where harder sessions can deliver greater returns, and why long easy rides still matter. Plus, five practical changes you can make to structure your training around your goals, available time, and recovery. Ready to write your next cycling chapter? We’ve opened applications for our “Not Done Yet” coaching program. Www.roadmancycling.com/apply We combine training, nutrition, strength & recovery protocols One of the tools you will have heard Anthony chat about in this podcast is Training Peaks. Without this platform we can't get into the detail required to pricesly train within zones. If you want to go and check out this incredible training tool go to https://bit.ly/4qWyEKK and use ROADMAN – 20% off an annual TrainingPeaks Premium subscription AG1 Head to drinkAG1.com/roadmancycling to claim €20 off your first month, your free welcome kit, 5 travel packs and Vitamin D3 and K2. That’s drinkAG1.com/roadmancycling for our listeners. HEXIS I've used HEXIS all throughout this season to lose weight all while fuelling training rides and racing. Hexis is used and trusted by high performance organisations around the world to personalise and periodise athletes’ and teams’ fuelling and recovery strategies. To get 25% off Hexis go to https://www.hexis.live/ and use code ROADMAN Parlee Cycles "Whether it's a tough day, a gruelling training session, an epic road trip or sitting on the side of the road, exhausted and wondering how you'll get to the top... The answer is regularly to just get back in the saddle and ride. Ride The F...ing Bike. RTFB!" Go check out their amazing bikes at https://www.parleecycles.com/ 4Endurance Pro level fuel, made accessible. Myself and Sarah trust 4Endurance for all our fuelling needs. Their reange is HUGE and won't break the bank. Go check them out here https://4endurance.com/ BIKMO Bikmo protects you and your bike fromtheft, accidental damage, race-day disasters, and even baggage claim shenanigans. Your helmet, GPS, and other kit are covered too. Got more than one bike? Of course you do – you get 50% off each extra bike on the same policy. Protect your ride before it’s too late – head to Bikmo.com to get covered. POC POC’s new Amidal brings aero performance, cooling, and safety together, with Mips protection, deep ventilation, and a cleanly integrated rear Knog light.Head to poc.com to check out the Amidal and see why it could become your go-to helmet for every ride. VITTORIA TYRES Make choosing your next gravel tyre simple with Vittoria’s terrain-based range, from fast-rolling options to grippier tyres for rougher rides.Head to Vittoria.com to find the tyre that matches the terrain you actually ride.
