Group Ride Etiquette

Riding in a group can be a lot of fun and a great way to train, but it can also be intimidating. Knowing the group and some simple keys to remember can go a long way to increasing your enjoyment and training—and keep you invited back—in the ride.
Aero bars — keep the tri bike at home or, if you must ride it, stay out of the aero position when in the pack or around other riders.
Know the ride – established rides have specific sprints and attack points. Don’t attack on your first or second ride; get to know the ride and where the jumps are before going off the front.
Point out obstacles – when you’re in front, it’s your job to look ahead on the road and lead the pack around potholes, debris, etc. When you’re not in front, it’s still your job to protect those behind you— repeat point outs by those in front, even if you can’t see the obstacle, keep your eyes 2-3 riders in front to spot swerves and potential hazards, and never slam on your brakes.
Never overlap the rear wheel of the rider in front of you with your front wheel.
Hold your line – there are times to move around on the road, but be fully aware of who is around you before moving over. Leaning into or swerving into another rider can invite an elbow or a shoulder coming at you, or worst case can cause a crash. If you see an obstacle and don’t have time to look and assess what’s around you before hitting it, either bunny hop or relax the arms and legs, stand up, and take it. [In flying, we say “don’t hit the big bird (another airplane) to miss the little bird (a feathered friend).]
Learn to draft – don’t string out the group or leave a gap in front of you. Those behind you will get upset and will pass you closely to get back on the pack...you’ll get dropped like a campaign promise.
If you have your separate specific workout to do, ride with the pack on the warm up, but drop off the back when the pace picks up. Don’t try to incorporate your intervals into the group ride. The ride has its own energy and flow…don’t interrupt that. Don’t go off the front for intervals either, or you’ll drag the group with you.
Flats – if you get a flat tire, stay in the flow of the pack and move slowly to the right or out of the pack (look first). Don’t expect the pack to stop, and be prepared to fix your own gear. [See my other post on this topic.]
Take advantage of fueling stops – gas stations and convenience stores are usually fine with cyclists filling up at the fountain drink area, but be clean and courteous. Don’t make the group wait on you. Be quick.
Skills – work on taking nudges, elbows, and shoulders while riding. Do this with a friend on grass first, then learn to keep your balance at faster speeds. Practice picking up water bottles while rolling, knowing how your bike handles at a sprint, and being able to both feather the brakes easily without lurching and stop on a dime without crashing.
With these tips, you’ll enjoy the ride more, you’ll be seen as a competent rider, you’ll help to dispel the myths that triathletes can’t ride in a pack, and you’ll be invited back!
Keep the rubber side down,
Brian

Pedaling Efficiency

Last week I had an opportunity to jump on the CompuTrainer at Coach Grasky's house and do a spinscan. When I first got on and started seeing my efficiency numbers I thought "there is no way my efficiency is that bad". Well it was! I was in the low 50's and good cyclists are typically in the 70 or above. Luckily for me my power was pretty much split 50/50 between my two legs. My cadence for the initial spin scan was in the high 80's low 90's. Which again I thought was optimal for me.

So after some discussion with Brian regarding my stroke and cadence I started back up again. This time really focusing on more of a cross country skier motion. Brian also had me slow my cadence down to around 75rpm. This time my efficiency shot up into the high 70's and I was riding faster with less power than the initial test. I was ready to jump off the bike and call it success :)

We talked a little more and decided that I should take the CompuTrainer home with me and continue to work on my pedal stroke while also changing up my cadence to see how it impacts efficiency.

Over the next couple of weeks I will be spending some quality time on the CT to really get things dialed in.

Based on my recent rides having the SpinScan done has proved highly beneficial. Not only am I producing more speed with less power but my legs feel so much better on my rides.

If you want to improve your cycling I highly recommend having a spinscan done.


Brian Nath
Coach, Grasky Endurance Coaching
USAT Level 1 Certified Triathlon Coach
www.graskyendurance.com