PACES #1

THIS IS A CLOSED SERIES. REGISTRATION VIA CASCADE REQUIRED TO ATTEND: https://www.cascade.org/rides-cascade-training-series-cts/paces

PACES: An advanced training series with focus on paceline skills and group cohesiveness

Riding in a group can offer the opportunity for each rider to work off of others with grace, precision and purpose, combining for team effort in a way that’s far more powerful than any individual. But simply riding in a group—while enjoyable in any form—doesn’t make this happen. Enter pacelining. That’s what enables a group to ride faster and farther with less energy and a great sense of camaraderie.

This Spring, Cascade introduces a training program that we’re calling PACES.

PACES stands for: Powerful, Adaptable, Cohesive, Efficient and Smooth.

These words inspire the program. We use them as touchstones—characteristics that we seek as we ride together.

PACES is a 10-ride series that will teach and then help you finesse paceline skills—including rotating the leader—while building fitness. Brisk, Vigorous and Strenuous paces will be offered (17-20 mph on flats on average).

Each PACES ride builds in distance and speed from the previous, and the series ends with a 100+ mile graduation ride. You’ll get in great shape—but that’s just a side benefit. PACES will ground you in strong individual riding skills, effective group riding practices and beautiful, efficient pacelines fine-tuned through practice and experience with other riders working toward the same goals. As a result of the series, you will become a much better bike handler and feel confident leading any ride. 

This training program requires a high level of commitment from all involved. Participants will be expected to attend the entire program—no more than two absences in order to continue as a participant. Completing mid-week rides on your own will be necessary to keep building the fitness needed for each weekend ride. We will facilitate safety, learning and some fun extras.

This is a teaching and learning environment, so riders will need to be open to coaching and constructive criticism. Given the advanced speeds and concentration involved in the series, it is not designed for beginner or new riders.  

The PACES program will have many payoffs. Of course, you’ll get in great shape for the rest of the summer. More importantly, you will gain the knowledge and experience of how to work a rotating paceline and become a natural leader in any ride. The routes will be varied, challenging and fun. Those who complete the program will come away with many enriching experiences and new friends.

Curriculum:
The first ride takes place following the orientation. The steps in learning progression are outlined below:

Phase I – Group Riding Fundamentals
Awareness of riding in the group         
Introduction to rotating pacelines     

Phase II – Pacelines
Sharing the lead – A shift in mindset from individual rider to group leader     
Practice, practice, practice  
    
Phase III – Endurance and Road Skills
Endurance – Proper Warm-up and conserving energy                 
Opening up the pace safely 
Hills - How to conquer as a team

Phase IV – Putting It All Together and Leadership
Focus on the group and keep the group together 
Followers become leaders

Finale Gathering and Ride
Riders will get together for a fun, social ride followed by a gathering at a local establishment for celebration – cost included in registration fee. As a post-series ride, we plan to offer a fun distance ride weekend, such as Walla Walla or Blue Mountain Century (Oregon). Attendance will be optional. 

Note: Start locations vary, but mostly on the Eastside of Seattle

For more in-depth information, please check out the Cascade website or contact series organizers, Timothy McCarthy or Alexa Volwiler, at paces.director@gmail.com