Cycling with a group can have many benefits, including slipstreaming, but if you’re struggling to keep up here, there are a few ideas you can try.
1. It is critical to have enough fuel inside the tank.
Test training sessions that help you adjust your body to be able to use fat at higher intensity more readily than it would usually be willing to do, such as fasted rides or high intensity interval training.
It provides a healthier, more efficient fuel for endurance exercise, allowing you to use fewer carbs throughout the journey, meaning that the last and most powerful portion is processed.
It’s impossible to say how much you should take on board with a’ one rule fits all’ but it’s important to know yourself and what works for you.
2. Don’t be the fat lad at the back
Temperature has a big impact on how much energy you are consuming because you are going to have to substitute fuel that’s lost just so you keep warm.
Before you go, check the weather, and always wear a thermal or waterproof jacket for cold or wet weather.
Consider layering in warmer weather for controlling your temperature.
3. Cycle with the best
In quick, hard work cycles you will be prepared for longer, but friends and colleagues can also be a great guide.
For example, when you know that someone is better than you, try to keep them up really will drive you. You also have to ride comfortably past other runners, to enjoy being in their slipway.
You can’t really beat regular road drives to improve your form and speed with teammates or clubmates.
4. Be happy!
Take into account the path profiles and the major climbs of the day so that you are primed for the harshest parts of the journey.
Learn to speak to yourself positively when you are in your best role because when you think the negative’ I can’t do this’ can happen, then it’s a self-fulfilling prophecy.
There may still be moments when you struggle to keep up, but it is going to be much further into the race if you follow this mental approach.