Paceline
& Tempo

Both the Trunk Pelvic Roll and Sidebend Hip Hike are essential in the peloton. Each skill improves the output from the upstroke, making cadence smoother as well. That smooth cadence allows the athlete to maintain pace with the group and lowers the risk of being "gapped".

Pacelines
While taking a turn at the front of a paceline, the athlete will drive the crankarms with the skilled features of the Trunk Pelvic Roll or the Sidebend Hip Hike. He will learn to recover the trunk, abdominal and leg muscles within the paceline. The benefit to the athlete is to alternate between periods of high level performance with periods of skilled rest. In this way the overall level of performance will rise and the training benefit improves.

Alternating Skills in a Paceline

While taking a turn at the front of a paceline, the athlete will drive the crankarms with the skilled features of the Sidebend Hip Hike, for example. He will have the option to recover certain trunk and abdominal muscles within the paceline by switching skills to the Trunk Pelvic Roll. When it comes time to be at the front of the paceline once again, he can re-emphasize the skilled movement of the trunk and pelvis with the Sidebend Hip Hike once again.

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The benefit to the athlete is the potential of alternating skilled performance of the Sidebend Hip Hike with the Trunk Pelvic Roll seamlessly and at a high level. When one skill begins to falter, some relief may be found from the second skill.

While riding alone, the terrain and wind conditions will dictate how much the skill needs to be emphasized. The athlete will discover areas of strength and weakness. A training session is an excellent opportunity to experiment with the skill in various situations and gain confidence in their abilities.