My question is: how to get most of minimum training? The problem is that I have limited time during week and I cannot go out for an 1hour or longer trip and I do not want to ride after dark for safety concerns. However on the weekend I can devote as much as 6 hours in one block.
My goal is to ride 100miles(160km) in about 6 hours without too much trouble. I also want to be prepared for occasional 2-3 day trips with ~80mile days at a slower pace.
- Age:33y, weight: 163lbs(74kg), height:6ft(1.83m)
- Current speed: ~60miles(100km) in about 4h05min, breaks included. Last 20miles were rather painful.
- Gear: old road bike, no power meter.:)
As for my present training I do random long rides on the weekend, until now they were no longer than 60miles. During the week I do 1 or 2 days of HIIT(Tabata regimen) on stationary bike. I also run about 25miles(40km) a week.
I believe I could do about 3 times 30min on stationary bike at most(boooring). Should I go with HIIT for 3 or even 4 times per week like in Tabata's original study or should I mix in different types of intervals? But how long could I sustain that kind of training? Have anyone tried that in practice? I also do not want it to hinder my running too much.
What kind of training would work best for me?