Training Tip #3
Work on intervals.
The reason to do this is that it will allow you to better be able to hang on group rides, where the pace is not constant. Meaning that there are surges, and those surges are where you get dropped. If you are doing intervals, you will have the anaerobic capacity to hang.
What I do is I have about a 3 mile stretch where I ride as hard as I can. Then I do a slow pace back to where I started (maybe 15mph). Repeat. To be honest, I almost never do it more than 3 times.
Do this once or twice a week for three weeks and you will be amazed at the performance difference.
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