It's Not About the Bike
Commuter bikes come in all shapes and sizes. It comes down to preference of the rider, according to Diamente. Mountain bikes and beach cruisers are fine and don't need to be traded in for a lighter road bike just because interval training has been added to the commuter agenda.
"A heavier bike can actually be more beneficial," Diamente says. "The heavier the bike, the better the workout."
More: 10 Tips From Hard-Core Commuters
Strategic Timing
Monday morning before the big sit-down with the boss isn't the best time for an interval training session. Check out your work schedule and decide what works best. Everyone's different and there's no one perfect time.
"Maybe you want to do your interval training on the way home because there will be a shower waiting for you," Diamante says.
Take the Scenic Route Home
Bike commuters typically seek out the fastest route to and from work. But folks with athletic ambitions should throw in some longer rides throughout the week. Look for off-road trails and hilly routes. Steep grades can be especially fruitful for athletes preparing for events with hills.
More: 6 Safety Tips for Bike Commuters
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