I am extremely lucky that I work for a great company that tolerates a quick lunchtime ride. I can regularly get a quick 45 minute loop in and be back , showered and munching a sandwich at my desk within the hour. :-)
45 mins is a reasonable amount of time to do some training.. whether its a gentle pootle "ice cream ride" or something a bit more sinister like road intervals or fartlek)
I have a couple of regular loops, some pan flat, some with a few hills in them, ideal for mixing it up depending on mood and keeping up riding consistency.
I usually have a quick mid-morning explore on Strava, check the wind direction, see if there are any local segments worth having a dig for...
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