Fit Bit Friday 247: The Pace Line Bike Workout

Fit Bit Friday - Eat Spin Run Repeat

Oh hey there!

How’s your week been? While looking at my calendar this morning, it suddenly occurred to me that my next race, the Scotiabank Vancouver Half Marathon is only 2 weeks away. I’d like to say I’m feeling more ready than I actually am, but my training hasn’t quite been going 100% according to plan. Long story short, I think my iron issues might be surfacing again, but more about that another day – it’s still under investigation! Nevertheless, I’m going to make the most of the next couple of weeks, train as smart as I can, rest lots, and stay positive.

In the meantime…. hop on a bike because I’ve got a sweat session lined up for you!

out for a ride on my bike

Work It Out

It’s been months since I’ve posted a new bike workout, but this week I had a few great solo spins that I’m excited to share.

One of the things that still freaks me out about group riding out on the road is being so close to other riders. Back when I was taking cycling lessons, we were taught to ride just a few inches behind the rider ahead’s rear wheel and I was always terrified that I’d end up smacking straight into them if they needed to suddenly slow down.

Luckily for me, triathlon doesn’t allow drafting and the problem doesn’t exist when you ride indoors! Despite being terrible at riding in a tight pack, the lessons I took also taught me all about how a pace line works. That’s where the inspiration for today’s workout comes from.

single file pace lines 101 - eat spin run repeat

The image above shows a pace line where riders (6 in this case) ride in a (no surprises here) tight, straight line. The benefit is so that everyone in the line except the leader has the benefit of drafting off of the rider ahead, making the effort and speed easier to sustain. The riders rotate being in the lead position, which is the hardest role because that person is the only one who has nobody to draft off of. If you were in the pace line you’d lead for a while and push hard, then move to the side and slow down until the riders move up the line, then hop back on the end. Get it?

(Source: Pinterest)
(Source: Pinterest)

The Pace Line Bike Workout

Picture yourself starting with a 5 minute warm-up on your own, then hop on the back of the pace line as you meet up with your friends. All of you spin at 90 RPM for the first portion of the ride. You’ll spend 10 minutes working your way up to the front of the pace line, 2 minutes leading (pushing hard), and 1 minute dropping to the back again.

This cycle repeats 2 more times, working at 85 RPM for the second round and 75 for the third because it gets hella windy out on the road. Each round gets a little harder, and you’ll simulate this indoors by adding resistance until your rate of perceived exertion (RPE) matches what’s indicated below.

Fit Bit Friday 247 - The Pace Line Bike Workout - Eat Spin Run Repeat

Click here to print the PDF.

[Tweet “Practice your pack ride inside: The Pace Line Bike Workout”]

Turn It Up

Keeping on the cycling/spinning theme, this week’s tune is a throwback to my spin instructor days. Sunchyme by Dario G has always been one of my favourites on the bike because it’s got such an energizing, driving beat. There are loads of remixes floating about on Youtube, but this longer 8.5 minute extended version of the original is my favourite. Enjoy!

Have A Read

Now it’s over to you! Let’s hear…

  • How will you be getting your sweat on this weekend?
  • Anyone have races coming up this month? How are you feeling about your training so far?

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