You're out riding with a group, and after some normal banter and warm up miles, the pace picks up. You're at the back of the pack and though on the edge, you're hanging on. Then, the pace picks up again.
There's a sinking feeling while your front wheel slides out of contact with the draft. You look up to notice the gap between you and the last wheel isn't much.
You decide to claw your way back to the pack, just in time for the pace to pick up again. This time you're dropped like a hot rock, demoralized. The pack is gone.
More: Threshold Workouts to Improve Your Bike Speed
Fortunately, with a few tweaks to your training regimen, you can get faster and stronger, and learn to stay with the group.
It doesn't matter whether you are heading into the first road race of the season or you're just aiming to hang with the local shop ride, basic training principles remain the same for everyone. The same workouts that benefit road racers can benefit weekend warriors looking to crank out a strong group ride.
Let's look at a few specific intervals that will keep you with the pack in the season ahead.
After you've completed a base-training phase, adding anaerobic intervals will give you the speed you need to stay with the pack. These intervals are going to be difficult, so don't do them too often.
If you're training for a big race, don't do these intervals more than once or twice a week in the six weeks prior to your event.
More: Miracle Intervals on the Indoor Trainer
More: The Basics of Lactate Threshold Interval Training
After you've done one or two of the anaerobic endurance workouts over the course of 1 to 3 weeks, add this staying power workout to your routine.
More: High Intensity Interval Training for Beginners
This workout will teach your body and mind to hold high intensities of speed and power without getting a full recovery. Remember, it's the 2 minutes and 40 seconds during this set that's the key.
Avoid doing this workout more than 2 to 4 times in the 4 to 6 weeks prior to the most important race or ride of your season.
If you do these workouts and they make a difference, let us know!
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