Training in the AM

Training in the AM.

Almost all of our clients have limited time available to train, for most it is 1-2 hours a day during the week. A large amount of our clients slot this hour into their evenings, hopping on the bike when they are home from work, or after dinner. This is not an ideal situation, as they are tired from a day in work, it is harder to find the motivation to train, and training too late in the day can disrupt sleeping patterns. Why not train in the morning before work? You are at peak physical freshness, and it lets you start the day on a high note, and gets the endorphins flowing, putting you in a good mood for the rest of the day.

Late Nights

“But I’m tired in the mornings!” I hear you say. Well why is that? Do you go to bed too late? For most people the ideal time to fall asleep is around 10-11pm, this is based off of our circadian rhythm. The hours between 10pm and 2am are the peak times for sleeping, with recovery hormone release peaking during these hours. The earlier you are asleep, the more effective your recovery will be, leaving you wake up fresh and ready for the next day. Do you really need to spend those extra hours every night watching Netflix?


If you get to sleep earlier, waking up earlier will come naturally. If you get to sleep around 10-11pm, waking up at 7 or even 6am (Yes 6am! People actually wake up at this ungodly hour!) becomes easier. Suddenly you have an hour to train each morning pre breakfast, and you are no longer tired from a hard day in work, you are fresh, motivated and ready to train! You may think that this routine is not for you, but after a few weeks of doing this you will never want to go back. Your mood is elevated throughout the day, your sleep quality improves, and training becomes easier. What’s not to like? You too can become that annoying “morning person” that people love to hate!


I know this approach may not be suitable for everyone, those that work before 9am or have an early school run it may be difficult. However if your circumstances allow for t this is an excellent approach to take, and can have make a huge positive impact, not only on your training, but also on your life outside of cycling


About the Author