2 Interval Workouts to Keep You With the Pack

You're out riding with a group, and after some normal banter and warm up miles, the pace picks up. You're at the back of the pack and though on the edge, you're hanging on. Then, the pace picks up again.

There's a sinking feeling while your front wheel slides out of contact with the draft. You look up to notice the gap between you and the last wheel isn't much.

You decide to claw your way back to the pack, just in time for the pace to pick up again. This time you're dropped like a hot rock, demoralized. The pack is gone.

More: Threshold Workouts to Improve Your Bike Speed

Fortunately, with a few tweaks to your training regimen, you can get faster and stronger, and learn to stay with the group.

It doesn't matter whether you are heading into the first road race of the season or you're just aiming to hang with the local shop ride, basic training principles remain the same for everyone. The same workouts that benefit road racers can benefit weekend warriors looking to crank out a strong group ride.

Let's look at a few specific intervals that will keep you with the pack in the season ahead.

Anaerobic Endurance

After you've completed a base-training phase, adding anaerobic intervals will give you the speed you need to stay with the pack. These intervals are going to be difficult, so don't do them too often.

If you're training for a big race, don't do these intervals more than once or twice a week in the six weeks prior to your event.

More: Miracle Intervals on the Indoor Trainer

Warm-Up

• Pedal easy for 20 to 30 minutes in Zone 1 to 2.
• Near the end of the warm-up, include 2 to 4 sets of 30-second ramp ups, gradually increasing your power.
• Recover for 1 minute after your last warm-up set.

Main Set

• Complete 4 to 6 sets of 3-minute intervals at Zone 5b intensity.
• Recover for 3 minutes between each set in Zone 1.
• The main set will work best if done as hill repeats.

Cool Down

• Complete 20 to 30 minutes in Zone 1 or 2.

More: The Basics of Lactate Threshold Interval Training

Staying Power

After you've done one or two of the anaerobic endurance workouts over the course of 1 to 3 weeks, add this staying power workout to your routine.

Warm-Up

• Ride for 20 to 30 minutes in Zone 1 to 2.
• Near the end of the warm-up, complete 2 to 3 sets of 60 seconds, ramping up your power gradually (if using a power meter), or until your heart rate is in the low end of Zone 4 by the end of the 60 seconds.
• Recover for 1 to 2 minutes between sets.

Main Set

• Pedal for 3 minutes in Zone 4 intensity.
• Follow with 1 minute in Zone 5 intensity.
• At the end of your 1-minute Zone 5 interval, sprint for 20 seconds. Concentrate on producing high levels of power and speed.
• Pedal for 2 minutes and 40 seconds in Zone 2 to 3. This is not a full recovery in Zone 1.
• End the set with 3 minutes in Zone 1.
• Repeat this set 2 to 4 times.

More: High Intensity Interval Training for Beginners

Cool Down

• Easy spinning for 20 to 30 minutes in Zone 1 to 2.

This workout will teach your body and mind to hold high intensities of speed and power without getting a full recovery. Remember, it's the 2 minutes and 40 seconds during this set that's the key.

Avoid doing this workout more than 2 to 4 times in the 4 to 6 weeks prior to the most important race or ride of your season.

If you do these workouts and they make a difference, let us know!

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