Can Cyclists Train in a Group Ride?

Cyclists love to participate in group rides, and with good reason.  Cycling can be a solitary sport, and group rides offer riders a chance to ride together, to socialize often times to test your fitness.

Group rides can be a source of good training, or on the flip side they can be a source of de-training.  These rides are usually either a hammer-fest or a total cruise ride.  How can a rider get the best of both worlds, which is to join a group ride and still get the training they need?

It’s easy to sit in with the pack and simply get pulled along.  Doing this requires very little effort, so if you need a recovery or easy day, sitting in can often provide this.  However, if you’re planning to train in a group ride setting, there are a couple things you can do:

If you’re goal for the day is to perform long tempo or threshold-level intervals, riding in the front should allow you to ride at your desired effort.  The rest of the group will follow behind you, assuming the pace you set is brisk. 

If your plan is to ride 3 x 10 minute tempo/threshold intervals, for example, ride in front for 10 minutes, then move into the center of the group for your recovery interval.  Then move back out front again for the next interval, etc.

Another option is to perform fartlek intervals, if your goal is to ride shorter, but more intense intervals.  To perform these, drop off the back of the group, then accelerate to catch up.  You’ll have to experiment a bit with the distance, based on the group speed, terrain, wind and other factors.  But these can be motivating and challenging, and you won’t affect the rest of the group.  Your biggest consideration is to make sure you don’t leave too much of a gap – you may get dropped.  But that’s part of what makes it motivating and exciting.  J

Next group ride, give one of these options a try, and let me know how it goes for you.  Add your comments below for other group ride training ideas.  Be sure to contact me with questions, then GET OUT AND RIDE!