floridamtb

Ok climbers help me out... I grew up in southwest Virginia and northern California but haven't climbed anything significant in 2 years. Next month i'm headed back up to Virginia for 6 days in the mountains. In preparing for that what's better to prepare... bridge repeats (it's only about 75 feet tall) or just a lot of base miles with some harder efforts into the wind? I do about 6500 miles a year, am a A- B+ rider in the flats and can typically outsprint my fellow riders on the short 75 foot climbs.

Thanks!

datlas 

Make sure you have good gearing, ie. a compact crank and a 28 or higher in the back.

PepeM

Long climbs or short steep ones? If long, then work on long threshold intervals. If short, then work on short VO2max efforts.

floridamtb

Compact crank and I'll swap out my 11/23 for 11/28.

floridamtb

Define long... define steep, just kidding. One of the climbs was part of the old Tour DuPont Mountain TT in the 90's and has about a 3 mile climb up 12 O'Clock Knob with some short stretches of 12%-14% but I think the average is about 8%. The other climbs I haven't done but appear to be about 6%-8% on average, longest day is about 60 miles so these will be shorter rides but much harder with the hills. I should also say I have no shame in walking around some of the 14% switchbacks on the Knob. I proudly own the last place spot on that KOM lol

Seattle Forrest

I don't think you'll have a problem. You're going to Virginia so you'll have plenty of up and down but with all those miles you should be able to handle it. You won't be at altitude so oxygen won't be much of a problem.

rm -rf

EDIT-- This is what works for me--pacing.

For long steady climbs, you need to keep your effort at a maintainable level. A heart rate monitor helps me to stay in the range that I know I can sustain. Is it a 5 minute, 30 minute, or 2 hour climb? (It helps if you have some idea of the climbing for the day--is it short, steep rollers, hour long climbs, or big climbs with some steep switchbacks? Climbs usually seem easier the next time I do them, since I know what to expect.)

I assume you've ridden in mountains previously, so you have a good handle on gearing that works for you.

My very rough rule of thumb is that 200 feet of elevation gain is about the same as a mile ride on flat ground. So a 60 mile ride with 6000 feet of climbing might be similar to a 90 mile flat ride. I'd train like I would for a 6 day block of long rides.

Steep roads can be a problem for some riders. I've seen riders with cramping on a 4 mile long 8% climb, after having a number of smaller climbs at the 11-14% range earlier in the ride.

floridamtb

I grew up riding some of these roads and then I climbed a lot in San Jose and the Santa Cruz Mountains, it's just been a long long time. I have the routes in RWGPS but haven't really studied the climbs yet but will as it gets closer. I know the roads on day 1, 2, 5 & 6 and I'll be able to drive day 3 & 4 ahead of time so I know what to expect. I'm thinking about putting in some 70-80 mile rides between now and then as opposed to worrying about bridge repeats. Next weekend with a 4 day weekend I think I might really push it each day with rides of 60-80 miles as well.

floridamtb

Day 1: https://www.strava.com/routes/4791892
Day 2: https://www.strava.com/routes/4210757
Day 3: https://ridewithgps.com/routes/4359557
Day 4: https://ridewithgps.com/routes/4359689
Day 5: recovery day with some mostly flat parts of day 1
Day 6: TBD / possibly reverse parts of day 2

merlinextraligh

everest challenge x2: Climbing for Flat landers

Key is power to weight ratio. Steady state intervals will raise the power side of that equation.

OldTryGuy

Google Rotonda West and that's my territory. 100 mile rides with 60' climbing. Moved down from Jersey in '86 so not much CLIMBING in almost 30 years. Last September on a 10 day notice I went to Dahlonega Ga for Six Gap. The Rides 104 miles with 11,000+' climbing, Hogpen Gap is the longest at 7 miles. 53/39 with 12/28.

Registered for September's ride, so for training I have been riding 53/12 standing into wind 15/17mph for minimum of 1/2 mile long segments with most often 1 to 3 miles in length. Not explosive riding, just physically taxing on core and arms, lungs. Usually go out for 65+ mile rides and delegate 10% of total to be done standing. Tomorrow's LBS ride will be like Tuesday's club ride of 40 miles +/-. On Tuesday there was 6 of us and averaged 22mph. After the ride I continued riding to complete 76 miles. Tomorrow's LBS ride could have 20 riders to start then 8 left in group finishing 22/23+ mph average so they are good-short intense rides for this soon to be 66yo. Will finish out the morning with 70/80 miles. I am NOT a sprinter type, bad knees, but bring speeds up to 30mph for the strong guys to launch their sprints.

Last year I managed 8,000 miles even though I was dealing with prostate cancer. Was not the best of shape since my testosterone level was close to zero due to having a bilateral orchiectomy. Feeling better now and because of the improvement I am on track for July birthday ride of 135 miles, memorial ride for friend on 7/26 of 100 miles, September's Six Gap, 200 mile Halloween day ride end of October, the Horrible Hundred of Clermont, FL again in November, 24hours of Sebring February 2017 then 170 mile Cross Florida again in April 2017.

floridamtb

HOLY CRAP! Glad you're better. Our team did the X Florida (without me as I had another ride planned), next time look for CSP Express (The Blue Train) maybe I'll be there next year.

OldTryGuy

We should have a group out of LBS for next year. Wife JUST, 2 hours ago, made the reservation for Best Western on the beach for Saturday night. I'll leave room Sunday about 6:50AM and be at start 5 minutes later. We have a room again in Spring Hill's Microtel Inn and Suites for Sunday night so I'll bike to the hotel after having the EXCELLENT DINNER at ride's end.

Hope you can make it.