Comprehensive guide to transforming a daily cycling commute into an effective training regimen. It highlights how even bikes with limited gearing can be utilized for significant physiological adaptations, focusing on strategies for sub-threshold endurance, strength development, and enhanced recovery. The text also explores various commuter-friendly upgrades such as posture optimization, nutrition timing, and breathing techniques, alongside counterintuitive training practices like riding without data screens or strategic underfueling, all while emphasizing the mental and physical benefits of cycling to work.