In Part II we look at Group Cycling Training ...
When we look at most Group Bike workouts they tend to be comprised predominantly of the following:
* Harder segments of riding followed by stopping / re-grouping / eating
* Hard, non race specific climbing efforts with re-groups at the top of hills OR complete recovery / stopping / coasting
* Drafting
* Cyclists … this isn’t bad, it’s just that their event demands are different from yours. I'm one of them so I know ;-)
As triathletes our cycling needs and trends tend to be the following:
* Cycle 3 x per week
* Race distances (non-stop) ranging from 13 miles to 112 miles
* Steady State pacing regardless of intensity is the key component of how we need to pace our race segments. When I say steady state pacing I am referring to, for the most part, effort NOT speed.
** If those are the demands of our key events then typical group riding doesn’t often address that need.
Therefore, how / when do we fit in Group Cycling to our training ?
* Pick a cycling group that fits your "needs" or accommodates your needs
* Use a group session that allows for steady state riding at effort levels that support the demands of your event(s)
* Put together your own group as mentioned above. Have a clear plan of routes, pacing, and occasional re-grouping spots to fill bottles, AND most importantly ride your OWN pace and even practice riding at “legal distance” back from the person in front of you
* You may need to use group sessions sparingly during specific prep periods and more generously at other times.
One of my favorite group cycling sessions includes the following:
- A 30-100 mile ride with specific, personal pacing goals relative to upcoming event(s)
- A group of varied abilities … (good climbers, flat land speed demons, all rounder’s, those faster, etc.) … that have similar goals in mind.
- Fixed points for re-groups, and bottle fill ups etc.
- Everyone has their own pacing goals, workouts, main sets etc.
My personal goal for this session revolves around sticking to MY pacing no matter how I feel OR how anyone else feels or reacts in the group. One of the biggest challenges comes when you get passed or dropped and you may have to let your training partners go up the road. It happens to almost everyone in a race! Having to deal with reacting or not reacting in training will help prepare you for the inevitable on race day.
Give it some thought. Next time … running!
Therefore, how / when do we fit in Group Cycling to our training ?
* Pick a cycling group that fits your "needs" or accommodates your needs
* Use a group session that allows for steady state riding at effort levels that support the demands of your event(s)
* Put together your own group as mentioned above. Have a clear plan of routes, pacing, and occasional re-grouping spots to fill bottles, AND most importantly ride your OWN pace and even practice riding at “legal distance” back from the person in front of you
* You may need to use group sessions sparingly during specific prep periods and more generously at other times.
One of my favorite group cycling sessions includes the following:
- A 30-100 mile ride with specific, personal pacing goals relative to upcoming event(s)
- A group of varied abilities … (good climbers, flat land speed demons, all rounder’s, those faster, etc.) … that have similar goals in mind.
- Fixed points for re-groups, and bottle fill ups etc.
- Everyone has their own pacing goals, workouts, main sets etc.
My personal goal for this session revolves around sticking to MY pacing no matter how I feel OR how anyone else feels or reacts in the group. One of the biggest challenges comes when you get passed or dropped and you may have to let your training partners go up the road. It happens to almost everyone in a race! Having to deal with reacting or not reacting in training will help prepare you for the inevitable on race day.
Give it some thought. Next time … running!
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