Ask a coach: 'How fit can I get if I only ride at the weekend?'

Fitter than if you don't ride at all, of course, but your progress will be capped. Still, there are actions you can take to raise that cap...

Image shows a rider who is cycling at the weekend
(Image credit: Future)

For most of us, time is tight, and we might only be able to fit in some rides at the weekend. Does this mean we will never be able to get fit? We put the question to cycling coach James Spragg to find out how much weekend-only riding limits fitness gains, and whether there are any hacks he recommends.

Image shows James Spragg.
James Spragg

Sports scientist and coach James Spragg is one of the experts who will be answering your questions in Cycling Weekly's ASK A CYCLING COACH series which comes out every Wednesday. Working both in research and applied settings, he currently runs Intercept Performance Consultancy

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James Spragg

James Spragg is a sports scientist and coach, working both in research and applied settings. When not working with athletes James can be found skiing, climbing, cycling or drinking coffee!

Alongside Dan Lorang and Peter Leo, James runs Intercept Performance Consultancy. Over the last 8 years in various roles, as coaches, performance consultants, performance managers, and sports scientists, Dan, James and Peter have played a role in helping athletes achieve more than 10 World Championship titles, several Olympics medals (including a Gold and Silver Medal in Tokyo 2020) and several Top 5 results in some of the biggest sporting events on the planet (Tour de France, Olympics, World and European Championships). Our single focus is on improving performance in all settings.