CoachingDIAGNOSIS

WHY DO I GET DROPPED ON GROUP RIDES?

You can hold 200W on your own for an hour, but you can't sit in a group ride for 30 minutes. Every surge hurts. Every hill splits the group with you on the wrong side. Eventually the tail of the bunch rolls away and you're alone.

THE SHORT ANSWER

Most often, this is because repeated-sprint ability (RSA) below group average — you can't absorb surges. The fix: train repeated-effort capacity — 30-30s and vo2max intervals build the surge tolerance group rides demand.

WHY THIS HAPPENS

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Repeated-sprint ability (RSA) below group average — you can't absorb surges

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Anaerobic capacity (W') too small to bridge gaps when the group accelerates

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Poor positioning — burning watts fighting the wind instead of drafting

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Pacing on climbs — going into the red too early, dropping off the back on the second half

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Nutrition timing — 90 min in with no carbs is the classic drop zone

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Aerobic base insufficient for the duration of the ride

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Bike position or equipment inefficiency — 20+ watts lost to drag or rolling resistance

WHAT TO DO ABOUT IT

Train repeated-effort capacity

30-30s and VO2max intervals build the surge tolerance group rides demand

Fix your group-ride position

Drafting saves 25-30% of your energy at group pace

Fuel the ride properly

60-90g carbs/hour from minute 45 onward

Get coached for group performance

Targeted training for the demands your rides actually place on you

FREE DIAGNOSTIC

Plan your ride fuelling

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WHAT THE EXPERTS SAY

Cory WilliamsProfessional cyclist, founder of Legion Cycling Team, criterium specialist

Williams treats the ability to hold a surging bunch as a trainable skill, built through exposure at the right level rather than raw fitness alone. The riders who get dropped either avoid groups or jump into ones that are too fast; the path is deliberate progression — repeated short, hard efforts plus time in predictable groups until the accelerations stop hurting.

Hear it: Criterium Secrets: Get Ahead of 99% of Your Competition | Cory Williams