It happens to the best of us, my friend. At some point all of us pop off the back of a stronger group and find ourselves struggling to get back on.

It can be done, even though in the moment it feels impossible. Use these Cyclo-CLUB resources, practice the techniques in your training, and I bet the next time you fall off the back--you'll find yourself back at the front, feeling stronger than ever!

Relax and take 3 long EXHALATIONS. We want to remove the extra CO2 from oxygen debt. It's gonna be hard at first, but it works. Let the O2 come in on its own and imagine RECHARGING your body.

PRACTICE: Cyclo-BREATH Phases 1-4 to help! Cyclo-LUNGS IN 5' will also help if you are experienced with Cyclo-BREATH.

2. DON'T QUIT!

Keep your head UP, once it drops--it's game over! You must learn to accept discomfort to drive you, not make you quit.

PRACTICE: Over-reaching from the Go Long, Climb Strong Module and when you roll-over the top--keep your head up!

3. NO TENSION!

Relax your shoulders and remove any unnecessary tension. Remember body scans from Cyclo-SPIN Classes? This is when you want to SCAN and find your tight areas.

PRACTICE: Cyclo-SPIN Classes

4. POINT AND SHOOT

Pick a point (back of the last rider if you can see them) and shoot! Don't worry about the gap, just worry about the point you picked, get to it and pick another. Slowly you will get yourself back!

PRACTICE: Point and Shoot Riding.

5. TECHNIQUE ROTATION

Rotate your pedal action techniques. This is when your training and practice with the Cyclo-CLUB Pedal Action Techniques comes in VERY HANDY!

PRACTICE: Cyclo-CLIMB Tuscany OR any Cyclo-SPIN Class

6. HIDE YOUR EGO

When you do get back to the pack, HIDE! Rotate away form the front and get yourself out of the way. If you don't, you're off the back again!