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Old 06-22-09, 02:37 PM   #1
bravo106
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What would be your strategy for this TT?

11 mile TT coming up this Saturday. No aero equipment allowed. I pre-rode the course this past Saturday (started in a light drizzle, halfway through the skies opened up). IMO, the climb that goes from ~ mile 1.5 - 3.25 will be the critical section of the course (correct me if you think otherwise). The climb has about 4-5 "steps", with % grades in the mid-high teens (per my Garmin), with short plateaus mixed in. The end of the course has some sweeping fast right turns, which I didn't really test at my limits due to the rain. Most of these roads are smooth, so as long as it's dry, it'll be fast. As you can see below, the middle of the course has some big ring rollers.

Flanders TT. (magnify it to get a better view)



Would you,
  1. Maintain a steady pace (don't have a PM, would use only HR or PE), chugging along up the climb, and then light your matches as the course progresses? I'm thinking something like a 'basic' negative split TT, though not exactly due to the terrain.

    -or-

  2. Take an even longer warmup, kill yourself going up the climb, recover slightly at the top, and hope you have a match left to put towards the final 4 mile descent?
Or is there some other strategery I haven't considered?

Last edited by bravo106; 06-22-09 at 02:43 PM.
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Old 06-22-09, 02:45 PM   #2
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Originally Posted by bravo106 View Post
Would you,
  1. Maintain a steady pace (don't have a PM, would use only HR or PE), chugging along up the climb, and then light your matches as the course progresses? I'm thinking something like a 'basic' negative split TT, though not exactly due to the terrain.

    -or-

  2. Take an even longer warmup, kill yourself going up the climb, recover slightly at the top, and hope you have a match left to put towards the final 4 mile descent?
Or is there some other strategery I haven't considered?
Definitely 2. Go balls/walls up the climb, or pretty close to it. You lose more time on the climb, and its worth putting out more power on the climb, even if it costs you a little bit on the flats till you recover.

I would go a full notch harder up the climb than you think you can maintain for the whole TT. Recover on the slight descent after the climb, and then just hang on as best you can.

Power spent on the descent will give you the least return. So even if you blow by the time you get to the last 4 miles, the time lost will be less than you gained by drilling the climb.
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Old 06-22-09, 03:17 PM   #3
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^^Agreed.
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Old 06-22-09, 03:28 PM   #4
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+1 here.

Note that you want to sprint off the top of the climb and get up to a normal race speed as quickly as possible -- then you can start your recovery.

Also, hit those other minor climbs harder too, again recovering as needed once you get back up to full speed.
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Old 06-22-09, 04:07 PM   #5
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hard on the uphills, recovery on the downhills
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Old 06-22-09, 05:10 PM   #6
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Define "no aero equipment allowed".

Some "non-aero" equipment is more non-aero than others

Make sure you're running some low Crr tires and tubes too.
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Old 06-22-09, 05:36 PM   #7
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The hill will take you about 8-10 minutes. You can be _seriously_ anaerobic for that period of time. The trick will be recovery off the backside. As long as the descent gives you a good 5-10 minutes to get your bearings back underneath you, you'll be OK. Try to bring your HR back to something close to your LT (probably ~5 beats below) to recover. Once you feel even close to recovered, get back to LT or even a beat or 2 above.

Also, on the hill, stay active on the plateau's. click up a gear or 2 and keep crankin'. A lot of people will subconsciously rest there and lose time.
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Old 06-22-09, 06:18 PM   #8
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It's a fun and quick course. You will only need to use brakes for turns 3 and 4 (you might be able to avoid it on turn 3). no aero equip means no bars, no disc wheels. All else allowed. I will use the deepest wheels I have and a TT helmet. The course is fun, and is part of what I would consider "local training roads." Make sure you have the gearing you need for the climb. The first 17% section is a bear.

Good luck and come over and say hi.
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Old 06-22-09, 06:24 PM   #9
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The hill will take you about 8-10 minutes. You can be _seriously_ anaerobic for that period of time.
Really? I would pass out.
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Old 06-22-09, 06:29 PM   #10
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Define "no aero equipment allowed".
On the BikeReg page for this event:

ROAD BIKES ONLY.
NO AERO BARS OR SOLID DISK WHEELS.
DEEP DISH AND TRI-SPOKE WHEELS ARE OK.
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Old 06-22-09, 09:14 PM   #11
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Really? I would pass out.
Then do more intervals.
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Old 06-22-09, 09:20 PM   #12
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Always put an inordinate amount of power into the times where you're going slowly.

Don't forget that the climb isn't over until you're back up to speed.
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Old 06-22-09, 10:01 PM   #13
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Then do more intervals.
I think we have different definitions of being "seriously anaerobic." To me, this is being near max (over 93-95% max heart rate), an effort not sustainable for more than 30sec to maybe 2min. Sprinting effort. Red-lining. Staying below that into what some sources tell me is the "anaerobic zone" doesn't give me the same symptoms of being fully anerobic (tunnel vision, chills). To me, my TT zone (I guess around LT) is maybe 88%-93% of max. It's been a while since I tested myself. Above that, I certainly cannot hold it for 10 minutes.
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Old 06-22-09, 10:53 PM   #14
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I think we have different definitions of being "seriously anaerobic." To me, this is being near max (over 93-95% max heart rate), an effort not sustainable for more than 30sec to maybe 2min. Sprinting effort. Red-lining. Staying below that into what some sources tell me is the "anaerobic zone" doesn't give me the same symptoms of being fully anerobic (tunnel vision, chills). To me, my TT zone (I guess around LT) is maybe 88%-93% of max. It's been a while since I tested myself. Above that, I certainly cannot hold it for 10 minutes.
What you're talking about is what I believe Friel would refer to as zone 5c. I'm talking more about zone 5a/b. For argument's sake, let's say LT+(5-10) beats. It's hell, no question, but it's doable for more than just a couple minutes.

I'm not proposing a maximal sprint effort for 10 minutes. That's not possible, much less reasonable. I think with a hill of this nature on a TT, though, it's got to be more of an effort than riding at LT or LT+2 beats, which would be more like threshold-to- 'moderately' anaerobic.

Does that make more sense?
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Old 06-23-09, 05:34 AM   #15
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keep your chin on the stem on the descent
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Old 06-23-09, 07:37 AM   #16
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Quote:
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Always put an inordinate amount of power into the times where you're going slowly.

Don't forget that the climb isn't over until you're back up to speed.
I think I've found my new signature.
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