Training & Nutrition - Another century question... not the normal one though!

I am attempting a ride that I have been planning for a while in a few months (probably sometime before my last race of the season), the same route that the pros did in the Redlands Classic, oak glen. For those who are not racers it is a 120 mile race (193k, will end up a 200k ride) that includes a very nasty hilly finish (Oak Glen, with 11 percent grades at the end).

I have riden 150+ miles before so that is not an issue but having this intense climb at the end is an issue...

I have riden the climb before and it takes most of what I have out of me... so how would you approach this type of climbing situation training wise?

Do the route in reverse so you start out going down the big hill? :D

people are fond of repeats of hills, but i'm assuming you don't have access to that type of hill. I'd get in a 53/20 or + and stand to simulate climbing (against the wind if possible) during one of your rides (like an interval) to a HR that is near your max. I'm thinking that you are going to hit your max on that hill at the end of that ride.

But i wouldn't obsess about it to the point that you take yourself out of your strengths that will help you more during that and other rides.

Are you able to change cassettes to a more hill-friendly one?

Hill intervals.

i agree with hill intervals. however, to train for something like this i would do them a little differently.

i would warm up for a while, hit the hills a bunch of times then ride a quick tempo for a number of miles then return to do a few more hill repeats. by the time you reach the hills for the second time, your legs will be worn out from the tempo ride and the first set of hills. that will mimic the kind of effort you'll need to produce for the century.

Tell me you aren't running that 53/42 11/23 setup you got! You're going to need more than that to get up a hill after a century.

Hill intervals do wonders. Find the biggest, steepest hill around and do it over and over. Every other hill doesn't look so bad after you practice on the worst one.

53-39, 11-23, and will probably drop in an 12-27 before that... (I need to get a new cassette anyway). I like the idea of hill intervals after the workout.

I actually do have access to the hill, but it is about 30 miles each way from the house. I am sure I could make plans though to ride it a few times...

Agree with other poster, hill interval repeats are the best preperation. Oak Glenn can be a grueling climb, but it's still very managable. It will be tougher if it's towards the end of your 150 miles, especially if it's hot out. I just did the climb last month and 39 x 27 worked very well. I suggest trying to spin through the first few miles before it gets steep and ride at LT or go anerobic at for the last couple miles where it's a steady 10%+. Find a hill in that's 1-3 miles long in the 6-8% range and do repeats until you can't take it. Do these once or twice a week for month and you'll be amazed by the improvements. I did this to train for Breathless Agony and on my training hill went from 8-10mph in my 39 X 25 to 10-13mph in 39 x 21. Now I only use the 25 on really steep or long stuff.

I am attempting a ride that I have been planning for a while in a few months (probably sometime before my last race of the season), the same route that the pros did in the Redlands Classic, oak glen. For those who are not racers it is a 120 mile race (193k, will end up a 200k ride) that includes a very nasty hilly finish (Oak Glen, with 11 percent grades at the end).

I have riden 150+ miles before so that is not an issue but having this intense climb at the end is an issue...

I have riden the climb before and it takes most of what I have out of me... so how would you approach this type of climbing situation training wise?

Is this an organized century or are you going out with friends? Sounds really hard but good goal to train for.

A personal goal I have wanted to do for some time...

I am trying to recruit a few friends to go along... but after we have climbed oak glen together convincing is quite hard...