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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
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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 - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
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 - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + 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: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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 - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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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