VO2 max repeatability:<\/p>\n

\n
• 3-8 minute efforts<\/li>\n
• Zone 5 efforts<\/li>\n
• Use leg speed cadence control to bring you into zone 5 first, then shift as necessary<\/li>\n
• How many matches do you have?<\/li>\n
• Repeating with high zone 3 or zone 4 recoveries to simulate on your own.<\/li>\n<\/ul>\n

  Ride smart:<\/p>\n

  \n
  • Take short pulls (30 seconds)<\/li>\n
  • Warm up by lollygagging and hiding within the group: don't burn matches early<\/li>\n
  • Use the group \u00a0to hide and stay with faster riders<\/li>\n
  • Use energy only when it matters to you (climb, sprint, break up the group, etc.)<\/li>\n<\/ul>\n

    Questions or comments?<\/p>\n","protected":false},"excerpt":{"rendered":"

    Some recent commentary on being afraid of “not having the fitness” to participate in group rides (along with some comments that I was a little critical of group rides in my last podcast) has inspired this week’s podcast. This week I’ll be discussing the skills necessary to succeed in group rides, even if the group happens to be stronger than you.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64,50,106],"tags":[175,183,58],"yst_prominent_words":[2604,211,2599,2555,2370,2606,585,1574,2601,408,2210,2600,2603,2605,504,417,2602,932],"wppr_data":[],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/1862"}],"collection":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/comments?post=1862"}],"version-history":[{"count":2,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/1862\/revisions"}],"predecessor-version":[{"id":8146,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/1862\/revisions\/8146"}],"wp:attachment":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/media?parent=1862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/categories?post=1862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/tags?post=1862"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/yst_prominent_words?post=1862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}