I've been riding for approximately a year and a half, minus the winter season (no indoor trainer yet). My schedule has allowed me to get out and ride about 2-3 times a week, doing approximately 125 miles total per week. My average speed (riding solo) is around 18 to 19 mph; through terrain that is relatively flat, with moderate hills.
After trying group rides with both the local "intermediate" and "fast" groups, I believe that my level is somewhere in the middle. The intermediate folks were doing approx. 19mph for 65 miles, ---with drafting it was not quite as challenging as I'd wished; in fact, I ended up pulling in the front as much as they would allow, in order to make it more of a workout. Fine, no worries.
The fast guys basically blew me away. Hanging in the back of the group, I got dropped after trying to sustain speeds with them around 28 to 30mph, and was able to finish the "loop" ride of 35 miles by cutting across and rejoining the main group for the last 10 miles or so, along with several others that got dropped as well. (There are Category 1 through 4 riders in this group, btw)
After reading on this forum about "surge and recovery," I think it's time for some interval training. Regarding this, let's say I'm doing a shorter solo ride than usual, perhaps only 25 miles or thereabouts. After warming up for a few miles, I was planning to go ALL OUT for about 5 to 10 minutes, recover for 1 - 3 miles at about 15mph, then repeat this 4 times or more. I hope to do this type of riding twice a week for the next 8 weeks.
Does this sound like an effective interval training plan? Any feedback, input or suggestions would be greatly appreciated.
After trying group rides with both the local "intermediate" and "fast" groups, I believe that my level is somewhere in the middle. The intermediate folks were doing approx. 19mph for 65 miles, ---with drafting it was not quite as challenging as I'd wished; in fact, I ended up pulling in the front as much as they would allow, in order to make it more of a workout. Fine, no worries.
The fast guys basically blew me away. Hanging in the back of the group, I got dropped after trying to sustain speeds with them around 28 to 30mph, and was able to finish the "loop" ride of 35 miles by cutting across and rejoining the main group for the last 10 miles or so, along with several others that got dropped as well. (There are Category 1 through 4 riders in this group, btw)
After reading on this forum about "surge and recovery," I think it's time for some interval training. Regarding this, let's say I'm doing a shorter solo ride than usual, perhaps only 25 miles or thereabouts. After warming up for a few miles, I was planning to go ALL OUT for about 5 to 10 minutes, recover for 1 - 3 miles at about 15mph, then repeat this 4 times or more. I hope to do this type of riding twice a week for the next 8 weeks.
Does this sound like an effective interval training plan? Any feedback, input or suggestions would be greatly appreciated.