Originally Posted by rower2cyclist

Hi-I need training/workout ideas on how to improve my fitness so that I don't get dropped in rolling hills during our weekend group ride.

We usually start the ride a dozen strong and end the ride about 5-6, the pace is around 21-22mph right now but they say some days it's even faster. My fellow riders are fast and lean athletes ranging from Cat 1-3.

I am a 40yo male, 6-4, 80kg, and have an FTP around 4.5w/kg. I have a relatively big engine; I go fast on the flats, climb well in stable gradients, but I don't necessarily do well in punchy hills. I am currently Cat 4.

The course is mostly flat to rolling hills ~55mi. The flatter section is earlier where we do a decent rotating paceline but it's the rolling hills thru the end where the ride gets feisty. At the time there's already a decent amount of fatigue in my legs. Then the attacks begin left and right. I can follow the first two or three then I usually get popped. This weekend I realized sometimes I'm too slow to react to attacks even if I hear someone's attacking from behind and I let them create a gap.

My question is what are the workouts that I should be looking at in the winter? Should I try to replicate those efforts in my solo training rides or just stick to my current plan and wait for things to improve? Or should be doing longer endurance rides? I acknowledge everyone has their strengths and weaknesses but I believe there's always room for improvement. Am I hopeless?

I welcome everyone's experience and ideas on this very important matter. Thank you!