Very welcome. You don't necessarily have to go "extremely slow", but it's unlikely you'll be hanging with the group for long.
I'm actually a big proponent of year-round intensity and I even like to see a weekly (sometimes 2) VO2max workout find its way into my more steady-state aerobic work aimed at metabolic adaptation, which is a lot of what you're after with low-intensity, L2 rides. I'm especially fond of this approach for riders training less than 10 weekly hours, but I think the variety goes a long way toward keeping things interesting & motivating for higher-volume riders too.
What you're describing is basically a polarized training approach and is a pretty hot-button issue but typically best suited to elite or highly experienced riders. This may describe you though, and even if it doesn't, if you have the time to log a couple longer, weekend rides, my bet is you'll see some good results from your weekly intensity/weekend volume approach. Best of luck!
Head Coach at TrainerRoad
Co-host of the Ask a Cycling Coach Podcast
I'm actually a big proponent of year-round intensity and I even like to see a weekly (sometimes 2) VO2max workout find its way into my more steady-state aerobic work aimed at metabolic adaptation, which is a lot of what you're after with low-intensity, L2 rides. I'm especially fond of this approach for riders training less than 10 weekly hours, but I think the variety goes a long way toward keeping things interesting & motivating for higher-volume riders too.
What you're describing is basically a polarized training approach and is a pretty hot-button issue but typically best suited to elite or highly experienced riders. This may describe you though, and even if it doesn't, if you have the time to log a couple longer, weekend rides, my bet is you'll see some good results from your weekly intensity/weekend volume approach. Best of luck!
Head Coach at TrainerRoad
Co-host of the Ask a Cycling Coach Podcast