Wednesday, July 1, 2015

Types of Fluid Movements Training Rides

Choosing your bunch
Usually there are a couple of options for the bunch rides. Put yourself with the bunch that closest resembles your ability. This will make your ride more effective and enjoyable. If unsure ask the supervising coach.

The nature of bunch riding
Triathletes can sometimes struggle with changes of pace in bunch rides. Being generally TT riders, when riding solo at midweek sessions holding a prescribed intensity is the norm. The nature of bunch riding is that you have moments when bunches inevitably surge when passing, on lumpier terrain, or from the concertina effect when you are further back in the bunch.  This is all part of bunch riding, and as long as the surges are reasonable and not sustained, and don’t go against the ride objectives then this is ok and to be expected.

The only time when there is very stringent monitoring of this is when the bunch ride range of intensity is very narrow. This is when the bunch is doing an aerobic recovery or a social (no drop) ride. As a rule this type of ride happens infrequently but would be clearly called pre ride.

NOTE: Fluid Movements weekly Long Bunch Rides are generally aerobic conditioning intensity and often have scheduled tempo efforts following the control period at the beginning.

Social (No Drop) bunch ride
Aerobic recovery intensity where heart rate is low and riders go as easily as they can. If the riders are well matched then they should not be dropped. Intensity should stay below 70-75%mhr if on a flat course

Aerobic conditioning bunch ride
This ride is similar to the majority of long bunch rides Fluid Movements does. Intensity should stay between 70-80%mhr and be easy to moderate in aerobic intensity. Unless there is an efforts schedule set pre ride, this intensity is maintained to develop aerobic fitness and condition.

Tempo bunch ride
Usually this ride has a specific intensity above 78-85%mhr, and riders in the bunch should be very evenly matched. Smaller bunches of 3-5riders are suited to this type of ride, often with rolling turns or pace line formations used. Intensity should be from moderate to hard sustainable.

Solo weekend ride
Often after a designated period as a bunch at the start of the ride, riders will be asked to split off and ride solo off the wheel following their effort schedule for the rest of the ride in the aero position. It’s very important as triathletes to have this solo time in the aero especially as riders move into their specific training phases.

Solo weekday ride
The majority of midweek training should be done solo and off the wheel as per the rider’s individual training program. Intensity and duration is very specific, so bunch riding isn’t appropriate unless warming up or cooling down.

Commuting IS training, so riders must account for it when planning or reviewing their weekly ride mileage. All commuting should be done at an easy aerobic intensity. 

For the complete Fluid Movements manual go to

Coach Foz

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