How to Stop Getting Dropped on Group Rides and Ride Stronger

The Climb (#183)

Introduction

One of the most honest things a cyclist can say is:

“I don’t want to just hang on and try not to die the whole ride.”

I hear versions of this all the time.

Most cyclists don’t necessarily want to race.

They don’t need to win the town sign sprint.

They just want to feel strong enough to enjoy the ride, take a turn, close a gap, and not spend the whole morning praying the pace slows down.

That was one of the goals a recent client shared with me. He was usually near the front end of the group, but not really contributing in the way he wanted. He was hanging on, but not feeling in control.

That’s a very different goal from just “increase FTP.”

It’s about confidence.

Getting dropped is not always a fitness problem

Sometimes it is.

If the group is simply riding above your ability for too long, then yes, fitness is the limiter.

But often, cyclists get dropped because they make poor decisions early.

They surge too much.

They sit in the wind.

They chase every move.

They go too deep too soon.

They don’t fuel.

They treat the first 20 minutes like a race and then wonder why they’re empty after an hour.

One of my clients had his first group ride back after a long break. He tried to stay with the fastest group for a few minutes, saw his heart rate wasn’t coming down, and made the decision to drop back to the second group.

That was not failure.

That was smart riding.

Because if your heart rate is pinned early and not recovering, you have to ask:

“Can I hold this for the full ride?”

If the answer is no, backing off is the better choice.

The goal is to become useful, not reckless

A lot of cyclists think the only way to get better on group rides is to force themselves to ride with faster people.

There’s some truth in that.

But it has to be done carefully.

If every group ride becomes a survival session, you’re not really training.

You’re just accumulating fatigue.

A better goal is to build the fitness and confidence to:

• sit comfortably in the wheels
• take short, controlled turns
• respond to changes in pace
• recover after harder efforts
• avoid burning matches too early
• finish feeling like you rode well

That’s what makes you stronger over time.

What should training look like?

If you want to ride better in a group, you need a mix of training.

1. Easy endurance

This builds your aerobic base.

It helps you recover, ride longer, and handle more training overall.

2. Tempo and sweet spot work

This helps with sustained pressure.

Perfect for those moments when the group is rolling fast and you need to sit at a strong pace without blowing up.

3. Short harder efforts

These help with surges, gaps, bridges, and changes of pace.

But they should be used carefully.

You don’t need to smash intervals every session.

Research comparing endurance training models generally supports the idea that a lot of successful endurance training includes plenty of lower-intensity work, with harder efforts used in smaller, more targeted doses.

How to ride smarter this weekend

Here’s a simple plan.

Before the ride, decide which group you’re joining.

Then decide your rule.

For example:

“I’ll try the faster group, but if my heart rate sits too high for too long, I’ll drop back before I blow up.”

That’s not weakness.

That’s control.

During the ride, ask yourself:

• Am I recovering after surges?
• Am I eating and drinking?
• Am I hiding from the wind when I need to?
• Am I taking pulls that are too long?
• Am I trying to impress people too early?

Most cyclists lose group rides in the first half, not the second.

They just don’t realise it until the second half.

Your action plan this week

On your next group ride:

1. Start more conservatively than your ego wants.
2. Stay sheltered for the first 20–30 minutes.
3. Take short pulls, not heroic ones.
4. Watch your heart rate after surges.
5. Eat before you feel empty.
6. Aim to finish strong, not start like a hero.

Then after the ride, write down:

• When did I feel strongest?
• When did I feel under pressure?
• Did I recover after hard efforts?
• Did I fuel enough?
• Did I make good pacing decisions?

That reflection is where the learning happens.

Final thought

The aim is not to suffer more.

The aim is to ride smarter, train consistently, and build the fitness to have choices.

Because when you’re fit and in control, a group ride feels completely different.

You stop just surviving.

You start riding.

Whenever you're ready, here are the ways I can help you:

1. The Cycle Lean Coaching: Personalised 1:1 Coaching for Cyclists Who Want to Drop 6–12 kg and Add Up To 60 Watts of FTP While Riding 6-8 hours a Week!
2. The Cycle Lean Blueprint: The science-backed 12-week blueprint to cycle leaner, climb stronger, and become the most resilient version of yourself.

I am an ambassador for:

Awesome Supplements: Award Winning Supplements — Our plant-based awesome protein powder is 100% UK-made with low-sugar, gluten & dairy-free.

The best protein powder I have ever tasted.

Get 10% off any product/ every time you make a purchase when using my code: DAMERELL10 at Awesome Supplements.