By Stephen Gallagher digdeepcoaching.com
Watch any of the big races and you will see a grace of effort that is produced by some the world’s top pro cyclists. This is not only noticeable in the Classic-style one day races and time trials, but also the long Alpine climbs the world’s best seem to glide over.
They move with a perfect technique, shredding up the road and producing impressive wattage. One of the components to gain this graceful effort is motor pacing. It is used by many of the world’s top cyclists as part of a very structured training plan to help them improve many different areas; climbing, sprinting, threshold and cadence, among others.
What is motor pacing?
Motor pacing involves a motorised vehicle pacing a cyclist. The rider stays as closely behind the vehicle to gain a draft; much like they would do in a race situation in the middle of a bunch or group.
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As with racing, the speed needs to be high to gain the maximum benefits of the activity.
This can either be with a car or a scooter/motorbike. Scooters are the traditional choice for the pros when possible.
Word of Caution
To be clear to everyone; motor pacing is legal in certain countries and illegal in others.
So check before you all go out there and get behind a scooter or car.
This type of training is for those with experience and who are confident with their bike handling skills. Please be aware of all these aspects before undertaking such sessions.
So why motor pace?
Well, the main reason behind it is to help you develop your ‘race form’. It can sometimes be the final piece of training when coming into top form or aiming for a big event you have targeted.
The real benefit of motor pacing lies in its ability to simulate the variable nature of racing with fluctuating power outputs; coasting, accelerating and constant power.
This improvement in your leg speed is what you are trying to simulate to a race.
Developing your muscle fibres and aerobic system to handle this variance using a high cadence and less torque is one of the main aims.
Can I not do this myself in training?
This type of effort is difficult to produce in a solo training session without a motorised aid to help develop the speed.
Yes, you can produce the same sort of wattage for a similar duration without being motor paced.
But the neuromuscular effort needed for the two sessions can be different between one and the other. This is why pacing behind a vehicle can be very useful.
What other benefits are there?
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The ability to simulate group riding on a slightly rolling course and accelerating on the shorter hills at a high pace is one. So too high cadence using the scooter, as drafting is similar to sitting in a bunch.
It is exactly how it is done in a race situation, and this is close to impossible to mimic on a solo training run.
Producing this high-end wattage effort at a high cadence, low torque, high speed in a fluid motion is exactly the action you all watch in the world’s biggest races.
This is why motor pacing can be such a great training tool.
What sessions are normally done?
Well, everyone has to work on their own strengths and weaknesses but everyone can produce benefits with this training tool. Below are two different training files which illustrate Dig Deep Coaching’s Dan Fleeman embarking on very different motor pacing sessions.
The first file shows a typical tempo (sub threshold) effort, producing a consistent effort for 3x13min at a fast average speed and high cadence.
This was aimed at improving or maintaining his leg speed and body’s ability to keep a fluid rotation of power while sitting at a ‘cruising’ pace. Just like you would do in the peloton:
Click here for data for file 1
This next file is very different from the one above. The aim here is to improve the body’s ability to go over your threshold and then under your threshold repeatedly and improving your recovery along with improving your body’s neural response to such efforts.
This is a typical Over/Under effort but in this case the ‘Over’ effort is done riding on the outside of the motor bike, thus taking the wind while still having to ride at 40+kph reaching from 120-140% of threshold.
The under part is an immediate return to the slipstream of the motor bike and returning to your given ‘sweet spot’, 85-95% of threshold, before the next over effort.
On this occasion it was done on a 20:40 ratio (20sec over threshold 40sec under threshold).
Click here for data for file 2
Being able to have such a tool is a luxury for most people. It’s worth emphasizing that care needs to be taken when doing such sessions.
Being aware of the road surface (in other words, avoiding pot holes and uneven roads) is essential. Also, having an experienced pilot in the driving seat is a must.
Motorpacing can be very useful in developing the kind of fluidity you see in the pro peloton, but safety must be a priority.
