interesting training article

interesting article:

As spring approaches and much of the country starts to dig out of mid-winter snow, the infamous local group rides will start to organize. This is a great chance to catch up with riding buddies you last saw in the fall, plus group rides are also great for working on skills and anaerobic endurance. However, the anaerobic component of a competitive group ride is also the biggest issue with group rides in February since the amount of high intensity riding is usually too much and too early.

The disciplined rider can still take advantage of the local group ride and make it a beneficial workout. The key is to manage the amount of intensity near and above threshold. Your local group ride can be a special tool and there are many ways to use it to your advantage. By incorporating a few little tricks to your group ride it doesn’t have to be a gut-wrenching workout.

Tips to Consider:

Start early and have the group catch you. Consider this if the beginning of the ride is fast and selective. Think about leaving 30 minutes early and have the group catch you up the road where the intensity is lower. By this time most of the riders may already be fatigued and the rest of the ride might be slower.

Don’t pull. If it isn’t in your training program to hit much time in zone 4 then bow out of sharing the workload on the front. If the ride is fairly predictable and the group always separates on a certain hill or cross-wind section, then hold yourself back and consciously miss making the first group. Finish out the ride in a group that reflects your specific training period goals.

Consider not doing an early criterium series at all if it is during your Base 1 or 2 periods. Doing 60 minutes of anaerobic endurance and power training before you are prepared can actually set you back fitness-wise in the long term.

Create your own group ride that is structured and where riders can partake in the same training intensity. I do this with some training partners and sometimes we set guidelines such as only taking five-minute pulls on the front at zone 2 or 3 intensity. Make it well known to any new riders who join your group that they are welcome as long as they recognize the group’s intentions. This is also a good way for individuals to do specific intervals off the front of the group knowing that they can always rejoin when their efforts are over.

In the end remember that the main intensity this time of year should be under controlled circumstances and within your own limits. Group rides can work into your Base 1 and 2 plans but only if you take some control. Build confidence within your own training workouts first, prior to testing them out against others.

jim