How do I stop getting dropped when out riding?

By Ron Williams
Published 01-Aug-08
General Training Tips
Rating: Unrated

Ron Williams

I have bought my home trainer (fan model) and I was wondering if you could suggest which of the programs in the Cyclist's Guide to Home Training e-book I bought from you might be a good place to start. I currently Ride between 250-300 km (4-5 days a week, so I consider myself to be pretty fit) with a number of different groups, one of which is with guys who are pretty fast and sometimes I find myself being dropped (not in hills though - there I usually come first). I think I need to build my stamina - which programs in the book would you suggest I start with?

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1 Response to "How do I stop getting dropped when out riding?"

David Heatley Rating: ratingfull

said this on 01 Aug 2008 12:19:26 PM EST

Hi Ron, That is a common question that I get asked all the time.

Ok, without going into a full analysis of you, sounds like you'll need to work on your speed and strength. Any of the VO2MAX efforts in the e-book will help and the big gear workouts. Most people roll around in bunch rides in their E2 and E3 zone (riding hard) and wonder why they are getting dropped when the pace gets fast. Usually it's due to not exercising their VO2MAX energy systems (riding really really hard) or general lack of strength. Ok, this training hurts but you will get some really great rewards from it within only a few weeks. Do no more than two of these efforts a week. Preferably on a Tuesday and Thursday.

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