HELP! Getting dropped on my club ride!

Training
1

Hello fellow TR users,

I’m a keen weekend warrior who regularly participates in my Sunday club ride.

The Sunday club rides are very tough for me(over TSS 260+ and IF 0.88-0.9), they consist of:

  • 3-3.5hrs of riding (100-115km with 1500m elevation)
  • fast rolling pacelines over rolling terrain
  • shorter punchy climbs, anywhere from 8-10 minute climbs (4.5-5w/kg climbs). I am able to climb well for the first two, but will struggle with the remaining one or two climbs
  • several surges (above 600w for a minute) in which the stronger riders try to shed other riders (with myself usually being dropped) and form a faster breakaway (racing to the coffee shop!)

I don’t have any intentions to race, I just want to make the final group on my club rides! Maybe one day being the rider who puts the hammer down on them!

My question is, should I follow the traditional phases (i.e. base/build/spec) or will I be better off selecting my own workouts that mimic the intensity of my club rides (workouts like mt hale/bashful/over-unders)

I feel that I have a decent base (4w/kg) and have been following the low volume sustained power build plan.

Cheers,
KL

2

To get the most benefit from your training, it is best to follow the Base, Build, Specialty progression. Based on what you have described the rides as, I would recommend the following progression:

  1. Sweet Spot Base 1 and 2
  2. Sustained Power Build
  3. Rolling Road Race Specialty

Doing these will help you get out there and show your friends how to ride a bike…fast! :wink:

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