Winter Group Ride Workout
Cycling Clubs and the Winter Group Ride go hand in hand. So join us this Sunday October 20, 2019 from 10AM to 12PM on our first Indoor Group Ride Workout of the season. Open to intermediate and advanced members only. The idea for the Indoor Group Ride Workout is to supply a safe, dry environment to cyclists looking for the camaraderie and social aspects of group rides, but not wanting to take risks on wet road surfaces, or be exposed to the elements and expose themselves to weakened immune systems and risks of colds etc. This Sunday will be the test to gauge the club’s interest in weekend sessions that can be a great option for dry winter training.
The structure of the workout is straightforward. A two hour session split into two portions (to allow for bathroom break, fluid replenishment and a quick snack).
The ride begins with riders getting on the track and assuming a casual paceline between 33-38 km/h on the blue stehers line. The front rider should not spend more than 5 laps on the front. If a rider deems that they for whatever reason aren’t suited for long pulls on the front, they do not need to spend more than one lap pulling the group. Riders can feel free to safely excuse themselves from the paceline to get water or rest as needed, but should be aware that this is an outdoor endurance ride replacement. There will be a break halfway through.
After 30 minutes of riding the paceline, the attendant will ring a bell indicating that there are 12 laps remaining until the sprint. The attendant will ring the bell again at one to go. The sprint is the same idea as a town-sign sprint on a winter ride. The first bell is the indication that riders can begin attacks if they choose and that the whole track (sprinters lane to the rail) is open ground. The sprint is only for bragging rights, riders should not take risks, as well as follow standard rules of bunch racing for safe sprints. If riders in the workout don’t wish to participate in the sprint, it’s their responsibility to either safely remain at the back of the bunch, remove themselves from the bunch and ride high, out of the way on the track, or exit the track safely.
During these final 12 laps riders can feel free to attack the group, lead out teammates (while remaining safe observing track etiquette around the sprinting lane, not swinging uptrack during intense efforts).
After the sprint has safely slowed down, riders should take the opportunity for a bathroom stop, fluid replenishment, and snacks as they see fit. The group ride will begin again halfway through the two hour session and the workout is repeated.
In the spirit of the winter-ride and friendly competitive sprints, riders should try and ride similar gearing to each other, around a 90” gear is ideal. Riders can choose to ride a smaller gear, but ideally they should avoid going over a 90” gear. Legspeed in the winter is always a good thing.