Riding Fast
We are assigned article titles that leverage our best knowledge and skill set and I was given the title ‘Riding Fast’ from the powerhouse that is Marcus Smith. Riding fast is relative and determined by a multitude of factors; current fitness level, weight, terrain, wind, equipment. One of the best and, in my opinion, the most fun ways to learn how to ride fast, is riding as a group. I have therefore decided to use this article as a way of highlighting something that has been ongoing for the past few months and has seen people riding faster than ever. Beginning as Start to Cycle, this weekly event has evolved to Cycle Skills and aims to develop group riding skills giving the confidence to ride fast. Because there is not a lot that beats the feeling of riding a bike fast!
Every Monday morning a group of riders, new and old, have been turning up to the NAS cycle track. We start by covering important topics like, “How are you today?” or “Getting a bit warmer isn’t it?”. Then we cover the fundamentals of group riding that allow for the smooth, safe, and deceptively fast movement of a group of cyclists.
LAP 1, Starting Speed, we move off as a group after a brief briefing about how not to crash, we then join the NAS circuit and ride 2 abreast. This means you pair up with someone next to you and sit directly behind the person in front. Within this time, new riders are told what to expect, what to do and what not to do.
LAP 2, Starting Speed +2-4 kph, we then start a ‘paceline’, this is where the 2 abreast cycling starts to transform. The people on the right-hand side, go a bit quicker than the people on the left-hand side, as soon as the front right rider passes the front left rider, they pull over to the left and in front of them. So now you have a group moving forward yet rotating at a higher speed than lap 1 with little to no extra effort.
LAP 3, Starting Speed +4-8kph, we then increase the speed to ‘mission-critical’ for some and comfy for others, riders are encouraged to take longer turns on the front and push. This usually means some shedding of numbers as people fall off the back that cannot hang onto the pace. This is absolutely fine as we’re all approaching mission-critical by this point and can be satisifed with this harder effort.
LAP 4, we cough, splutter, regroup and return to base. We drink coffee whilst scrolling through all the PB’s on Strava. Returning shortly to “It is getting hotter isn’t it?”.
In summary, lap 1 is using drafting to gain additional speed that would require more effort as a solo ride whilst remaining in your comfort zone (zone 2). Lap 2 is using drafting and group riding techniques to move faster as an average by taking shorter but more intense turns at the front. Here you barely notice the increase in speed. And lap 3 is a threshold effort, you ride on the wheels of faster riders until you can’t anymore. You don’t notice your speed, time or power, you solely focus on the wheel in front of you, continuing your effort and hanging on for dear life.
So to ride fast, ride with a great group who can help you push harder than you thought possible. Each week, you’ll get a little bit better, a little more confident and ultimately a little faster. This will then transfer nicely over to your solo rides as you have been developing specific cycling fitness and efficiency. There’s science behind this, like always, but we don’t need it here, it’s just good fun!
If you want to come along for this, drop me an email rf@innerfight.com
Happy Riding.
Rob Foster, Endurance Coach
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
We are assigned article titles that leverage our best knowledge and skill set and I was given the title ‘Riding Fast’ from the powerhouse that is Marcus Smith. Riding fast is relative and determined by a multitude of factors; current fitness level, weight, terrain, wind, equipment. One of the best and, in my opinion, the most fun ways to learn how to ride fast, is riding as a group. I have therefore decided to use this article as a way of highlighting something that has been ongoing for the past few months and has seen people riding faster than ever. Beginning as Start to Cycle, this weekly event has evolved to Cycle Skills and aims to develop group riding skills giving the confidence to ride fast. Because there is not a lot that beats the feeling of riding a bike fast!
Every Monday morning a group of riders, new and old, have been turning up to the NAS cycle track. We start by covering important topics like, “How are you today?” or “Getting a bit warmer isn’t it?”. Then we cover the fundamentals of group riding that allow for the smooth, safe, and deceptively fast movement of a group of cyclists.
LAP 1, Starting Speed, we move off as a group after a brief briefing about how not to crash, we then join the NAS circuit and ride 2 abreast. This means you pair up with someone next to you and sit directly behind the person in front. Within this time, new riders are told what to expect, what to do and what not to do.
LAP 2, Starting Speed +2-4 kph, we then start a ‘paceline’, this is where the 2 abreast cycling starts to transform. The people on the right-hand side, go a bit quicker than the people on the left-hand side, as soon as the front right rider passes the front left rider, they pull over to the left and in front of them. So now you have a group moving forward yet rotating at a higher speed than lap 1 with little to no extra effort.
LAP 3, Starting Speed +4-8kph, we then increase the speed to ‘mission-critical’ for some and comfy for others, riders are encouraged to take longer turns on the front and push. This usually means some shedding of numbers as people fall off the back that cannot hang onto the pace. This is absolutely fine as we’re all approaching mission-critical by this point and can be satisifed with this harder effort.
LAP 4, we cough, splutter, regroup and return to base. We drink coffee whilst scrolling through all the PB’s on Strava. Returning shortly to “It is getting hotter isn’t it?”.
In summary, lap 1 is using drafting to gain additional speed that would require more effort as a solo ride whilst remaining in your comfort zone (zone 2). Lap 2 is using drafting and group riding techniques to move faster as an average by taking shorter but more intense turns at the front. Here you barely notice the increase in speed. And lap 3 is a threshold effort, you ride on the wheels of faster riders until you can’t anymore. You don’t notice your speed, time or power, you solely focus on the wheel in front of you, continuing your effort and hanging on for dear life.
So to ride fast, ride with a great group who can help you push harder than you thought possible. Each week, you’ll get a little bit better, a little more confident and ultimately a little faster. This will then transfer nicely over to your solo rides as you have been developing specific cycling fitness and efficiency. There’s science behind this, like always, but we don’t need it here, it’s just good fun!
If you want to come along for this, drop me an email rf@innerfight.com
Happy Riding.
Rob Foster, Endurance Coach
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
We are assigned article titles that leverage our best knowledge and skill set and I was given the title ‘Riding Fast’ from the powerhouse that is Marcus Smith. Riding fast is relative and determined by a multitude of factors; current fitness level, weight, terrain, wind, equipment. One of the best and, in my opinion, the most fun ways to learn how to ride fast, is riding as a group. I have therefore decided to use this article as a way of highlighting something that has been ongoing for the past few months and has seen people riding faster than ever. Beginning as Start to Cycle, this weekly event has evolved to Cycle Skills and aims to develop group riding skills giving the confidence to ride fast. Because there is not a lot that beats the feeling of riding a bike fast!
Every Monday morning a group of riders, new and old, have been turning up to the NAS cycle track. We start by covering important topics like, “How are you today?” or “Getting a bit warmer isn’t it?”. Then we cover the fundamentals of group riding that allow for the smooth, safe, and deceptively fast movement of a group of cyclists.
LAP 1, Starting Speed, we move off as a group after a brief briefing about how not to crash, we then join the NAS circuit and ride 2 abreast. This means you pair up with someone next to you and sit directly behind the person in front. Within this time, new riders are told what to expect, what to do and what not to do.
LAP 2, Starting Speed +2-4 kph, we then start a ‘paceline’, this is where the 2 abreast cycling starts to transform. The people on the right-hand side, go a bit quicker than the people on the left-hand side, as soon as the front right rider passes the front left rider, they pull over to the left and in front of them. So now you have a group moving forward yet rotating at a higher speed than lap 1 with little to no extra effort.
LAP 3, Starting Speed +4-8kph, we then increase the speed to ‘mission-critical’ for some and comfy for others, riders are encouraged to take longer turns on the front and push. This usually means some shedding of numbers as people fall off the back that cannot hang onto the pace. This is absolutely fine as we’re all approaching mission-critical by this point and can be satisifed with this harder effort.
LAP 4, we cough, splutter, regroup and return to base. We drink coffee whilst scrolling through all the PB’s on Strava. Returning shortly to “It is getting hotter isn’t it?”.
In summary, lap 1 is using drafting to gain additional speed that would require more effort as a solo ride whilst remaining in your comfort zone (zone 2). Lap 2 is using drafting and group riding techniques to move faster as an average by taking shorter but more intense turns at the front. Here you barely notice the increase in speed. And lap 3 is a threshold effort, you ride on the wheels of faster riders until you can’t anymore. You don’t notice your speed, time or power, you solely focus on the wheel in front of you, continuing your effort and hanging on for dear life.
So to ride fast, ride with a great group who can help you push harder than you thought possible. Each week, you’ll get a little bit better, a little more confident and ultimately a little faster. This will then transfer nicely over to your solo rides as you have been developing specific cycling fitness and efficiency. There’s science behind this, like always, but we don’t need it here, it’s just good fun!
If you want to come along for this, drop me an email rf@innerfight.com
Happy Riding.
Rob Foster, Endurance Coach
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
We are assigned article titles that leverage our best knowledge and skill set and I was given the title ‘Riding Fast’ from the powerhouse that is Marcus Smith. Riding fast is relative and determined by a multitude of factors; current fitness level, weight, terrain, wind, equipment. One of the best and, in my opinion, the most fun ways to learn how to ride fast, is riding as a group. I have therefore decided to use this article as a way of highlighting something that has been ongoing for the past few months and has seen people riding faster than ever. Beginning as Start to Cycle, this weekly event has evolved to Cycle Skills and aims to develop group riding skills giving the confidence to ride fast. Because there is not a lot that beats the feeling of riding a bike fast!
Every Monday morning a group of riders, new and old, have been turning up to the NAS cycle track. We start by covering important topics like, “How are you today?” or “Getting a bit warmer isn’t it?”. Then we cover the fundamentals of group riding that allow for the smooth, safe, and deceptively fast movement of a group of cyclists.
LAP 1, Starting Speed, we move off as a group after a brief briefing about how not to crash, we then join the NAS circuit and ride 2 abreast. This means you pair up with someone next to you and sit directly behind the person in front. Within this time, new riders are told what to expect, what to do and what not to do.
LAP 2, Starting Speed +2-4 kph, we then start a ‘paceline’, this is where the 2 abreast cycling starts to transform. The people on the right-hand side, go a bit quicker than the people on the left-hand side, as soon as the front right rider passes the front left rider, they pull over to the left and in front of them. So now you have a group moving forward yet rotating at a higher speed than lap 1 with little to no extra effort.
LAP 3, Starting Speed +4-8kph, we then increase the speed to ‘mission-critical’ for some and comfy for others, riders are encouraged to take longer turns on the front and push. This usually means some shedding of numbers as people fall off the back that cannot hang onto the pace. This is absolutely fine as we’re all approaching mission-critical by this point and can be satisifed with this harder effort.
LAP 4, we cough, splutter, regroup and return to base. We drink coffee whilst scrolling through all the PB’s on Strava. Returning shortly to “It is getting hotter isn’t it?”.
In summary, lap 1 is using drafting to gain additional speed that would require more effort as a solo ride whilst remaining in your comfort zone (zone 2). Lap 2 is using drafting and group riding techniques to move faster as an average by taking shorter but more intense turns at the front. Here you barely notice the increase in speed. And lap 3 is a threshold effort, you ride on the wheels of faster riders until you can’t anymore. You don’t notice your speed, time or power, you solely focus on the wheel in front of you, continuing your effort and hanging on for dear life.
So to ride fast, ride with a great group who can help you push harder than you thought possible. Each week, you’ll get a little bit better, a little more confident and ultimately a little faster. This will then transfer nicely over to your solo rides as you have been developing specific cycling fitness and efficiency. There’s science behind this, like always, but we don’t need it here, it’s just good fun!
If you want to come along for this, drop me an email rf@innerfight.com
Happy Riding.
Rob Foster, Endurance Coach
We are assigned article titles that leverage our best knowledge and skill set and I was given the title ‘Riding Fast’ from the powerhouse that is Marcus Smith. Riding fast is relative and determined by a multitude of factors; current fitness level, weight, terrain, wind, equipment. One of the best and, in my opinion, the most fun ways to learn how to ride fast, is riding as a group. I have therefore decided to use this article as a way of highlighting something that has been ongoing for the past few months and has seen people riding faster than ever. Beginning as Start to Cycle, this weekly event has evolved to Cycle Skills and aims to develop group riding skills giving the confidence to ride fast. Because there is not a lot that beats the feeling of riding a bike fast!
Every Monday morning a group of riders, new and old, have been turning up to the NAS cycle track. We start by covering important topics like, “How are you today?” or “Getting a bit warmer isn’t it?”. Then we cover the fundamentals of group riding that allow for the smooth, safe, and deceptively fast movement of a group of cyclists.
LAP 1, Starting Speed, we move off as a group after a brief briefing about how not to crash, we then join the NAS circuit and ride 2 abreast. This means you pair up with someone next to you and sit directly behind the person in front. Within this time, new riders are told what to expect, what to do and what not to do.
LAP 2, Starting Speed +2-4 kph, we then start a ‘paceline’, this is where the 2 abreast cycling starts to transform. The people on the right-hand side, go a bit quicker than the people on the left-hand side, as soon as the front right rider passes the front left rider, they pull over to the left and in front of them. So now you have a group moving forward yet rotating at a higher speed than lap 1 with little to no extra effort.
LAP 3, Starting Speed +4-8kph, we then increase the speed to ‘mission-critical’ for some and comfy for others, riders are encouraged to take longer turns on the front and push. This usually means some shedding of numbers as people fall off the back that cannot hang onto the pace. This is absolutely fine as we’re all approaching mission-critical by this point and can be satisifed with this harder effort.
LAP 4, we cough, splutter, regroup and return to base. We drink coffee whilst scrolling through all the PB’s on Strava. Returning shortly to “It is getting hotter isn’t it?”.
In summary, lap 1 is using drafting to gain additional speed that would require more effort as a solo ride whilst remaining in your comfort zone (zone 2). Lap 2 is using drafting and group riding techniques to move faster as an average by taking shorter but more intense turns at the front. Here you barely notice the increase in speed. And lap 3 is a threshold effort, you ride on the wheels of faster riders until you can’t anymore. You don’t notice your speed, time or power, you solely focus on the wheel in front of you, continuing your effort and hanging on for dear life.
So to ride fast, ride with a great group who can help you push harder than you thought possible. Each week, you’ll get a little bit better, a little more confident and ultimately a little faster. This will then transfer nicely over to your solo rides as you have been developing specific cycling fitness and efficiency. There’s science behind this, like always, but we don’t need it here, it’s just good fun!
If you want to come along for this, drop me an email rf@innerfight.com
Happy Riding.
Rob Foster, Endurance Coach