I can’t tell you how many times I get asked “what can I be doing better in my training.” Most often than not people are doing a lot of training with no purpose; they are doing all the prescribed hours but there is no direction to what each workout is meant for.

The classic is “I run and ride with some friends but we just run and ride along.” Time to put some emphasis on your “friend workouts” and get everyone in gear. There are several types of workouts: recovery, aerobic, anaerobic, strength to name a few. Your “ride and run along” workouts should be considered a “recovery” workout.

Then the next time you ride or run with your friends make it a strength day, for example, bring them along for a hill repeat workout say 5-10 X 3 min lower cadence, rest 2 minutes. Every level can do it together because it is a more controlled environment, each person can pick their number of repeats that is good for them and then all meet at the end and ride home together.

Mix it up; each day should have some sort of focus even if it is recovery and always remember to schedule that day off