Group Ride Simulation: Sitting on the Wheel

Session Overview

This turbo trainer session simulates sitting in a group ride, practising riding in close proximity at steady pace before surging when the pace lifts. It is ideal for intermediate cyclists who want to build race-specific fitness and learn to manage effort within a pack dynamic, even when training solo indoors.

What You’ll Need

• Turbo trainer or smart trainer
• Heart rate monitor or power meter
• Cycling shoes and kit
• Water bottle — hydration is important during sustained efforts

Warm-Up (10 minutes)

Spin easy at 80-90 rpm for 5 minutes at Zone 2 (50-60% FTP), then build to a steady tempo for the final 5 minutes, finishing with 3 x 10-second sharp accelerations to open the legs.

Main Set

This session uses a repeating block that mimics the rhythm of sitting in a group — a sustained steady effort representing riding in the bunch, followed by a brief surge representing a lift in pace, then a recovery before the next block. Complete the following 5 times:

• 8 minutes at 75% FTP (Zone 3 sweet spot) — imagine riding comfortably in the bunch, conserving energy
• 1 minute at 95% FTP (Zone 4 threshold) — the pace lifts, respond and hold on
• 3 minutes easy recovery spin at 50% FTP — sit up, recover, refuel

Total main set: 60 minutes (5 x 12-minute blocks).

Cool-Down (10 minutes)

Spin easy at 70-80 rpm for 10 minutes, gradually reducing resistance. Focus on slow, controlled breathing and relaxing your grip on the bars. Use this time to rehydrate and take on a carbohydrate snack if training within 2 hours of eating.

Coaching Notes

• Keep cadence at 85-95 rpm throughout — this mimics outdoor group ride cadence better than grinding big gears
• Do not start each surge too hard; the surge should feel uncomfortable but sustainable for 60 seconds
• Beginners: reduce to 3-4 blocks and lower the surge to 85% FTP
• RPE during steady blocks: 6/10; during surge: 8/10; target HR during surge: Zone 4 (80-90% max)