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Riding Fast
Group Cycling for Faster Rides
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
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
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Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
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 Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
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
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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
One-Hour Workout: Revving Your Swim Engine
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