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Old 04-12-16 | 11:12 AM
  #10  
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merlinextraligh
pan y agua
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Joined: Aug 2005
Posts: 31,812
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From: Jacksonville

Bikes: Willier Zero 7; Merlin Extralight; Calfee Dragonfly tandem, Calfee Adventure tandem; Cervelo P2; Motebecane Ti Fly 29er; Motebecanne Phantom Cross; Schwinn Paramount Track bike

Normally riding with the fast group and just trying to hang longer will make you faster. However, if you're only hanging for a few minutes you're not getting much intense work.

I'd drop 2 of the 3 group rides, and replace those with intervals. First, I'd work on raising threshold, so intervals, 10 to 20 minutes long at FTP. After a few weeks of those, then I'd work on speed with shorter intervals, such as one minute on, one minute off, 2 sets of 5.
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