Steep uphill sprints
06-20-05, 01:01 PM
#1
Keep on climbing
Thread Starter
Steep uphill sprints
There is an annual "time-trial" coming up in July in Worcester, Mass. The entire course is 500 feet long with no turns; the catch is that it averages an 18% grade. It starts out at around 10% for 100 feet, gets bad for the next 200 feet, and then gets really steep (i.e., 20%+) to the end. (The winner can usually do it in around 23, 24 seconds).
You start from a track stand at the bottom, so from the first pedal stroke you're climbing. I can climb this thing, but not very quickly. The fast people are in an all out sprint, which has always left me mystified as to how they get on top of a gear so fast to be actually spinning it up a steep hill.
This event would obviously be a lot easier if we were given a running start at it (i.e., so that some momentum could be carried), but that isn't going to happen. I long ago determined that I'm an endurance cyclist, not a sprinter, so this is totally not my event. (My top end sprint is maybe 30 and there's no way I can hold that for 500 feet). But what would you work on to develop the ability to get "on top" of a gear really fast? The only thing I can think of is slowing to a crawl on an uphill road, and cranking it to max speed and repeating.
Thanks!
You start from a track stand at the bottom, so from the first pedal stroke you're climbing. I can climb this thing, but not very quickly. The fast people are in an all out sprint, which has always left me mystified as to how they get on top of a gear so fast to be actually spinning it up a steep hill.
This event would obviously be a lot easier if we were given a running start at it (i.e., so that some momentum could be carried), but that isn't going to happen. I long ago determined that I'm an endurance cyclist, not a sprinter, so this is totally not my event. (My top end sprint is maybe 30 and there's no way I can hold that for 500 feet). But what would you work on to develop the ability to get "on top" of a gear really fast? The only thing I can think of is slowing to a crawl on an uphill road, and cranking it to max speed and repeating.
Thanks!
06-20-05, 01:04 PM
#2
By-Tor...or the Snow Dog?
Join Date: Oct 2004
Location: Ma
Posts: 6,479
Bikes: Bianchi Cross Concept, Flyte Srs-3
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Originally Posted by KevinF
There is an annual "time-trial" coming up in July in Worcester, Mass. The entire course is 500 feet long with no turns; the catch is that it averages an 18% grade. It starts out at around 10% for 100 feet, gets bad for the next 200 feet, and then gets really steep (i.e., 20%+) to the end. (The winner can usually do it in around 23, 24 seconds).
You start from a track stand at the bottom, so from the first pedal stroke you're climbing. I can climb this thing, but not very quickly. The fast people are in an all out sprint, which has always left me mystified as to how they get on top of a gear so fast to be actually spinning it up a steep hill.
This event would obviously be a lot easier if we were given a running start at it (i.e., so that some momentum could be carried), but that isn't going to happen. I long ago determined that I'm an endurance cyclist, not a sprinter, so this is totally not my event. (My top end sprint is maybe 30 and there's no way I can hold that for 500 feet). But what would you work on to develop the ability to get "on top" of a gear really fast? The only thing I can think of is slowing to a crawl on an uphill road, and cranking it to max speed and repeating.
Thanks!
You start from a track stand at the bottom, so from the first pedal stroke you're climbing. I can climb this thing, but not very quickly. The fast people are in an all out sprint, which has always left me mystified as to how they get on top of a gear so fast to be actually spinning it up a steep hill.
This event would obviously be a lot easier if we were given a running start at it (i.e., so that some momentum could be carried), but that isn't going to happen. I long ago determined that I'm an endurance cyclist, not a sprinter, so this is totally not my event. (My top end sprint is maybe 30 and there's no way I can hold that for 500 feet). But what would you work on to develop the ability to get "on top" of a gear really fast? The only thing I can think of is slowing to a crawl on an uphill road, and cranking it to max speed and repeating.
Thanks!
__________________
-------------------------
---------------------------------
-------------------------
---------------------------------
06-20-05, 01:21 PM
#3
Senior Member
Join Date: Sep 2004
Location: Colorado
Posts: 355
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Hill repeats, just like the tt may help. Good luck though, I'd definatley want to do that if I was even remotely in the area. Seems like a blast! Be sure to get a good long warmup too before you do it. You gotta be ready to rock from the start.
06-20-05, 01:23 PM
#4
Dude wheres my guads?
Join Date: May 2005
Location: Guess
Posts: 2,680
Bikes: Not enough
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Originally Posted by KevinF
There is an annual "time-trial" coming up in July in Worcester, Mass. The entire course is 500 feet long with no turns; the catch is that it averages an 18% grade. It starts out at around 10% for 100 feet, gets bad for the next 200 feet, and then gets really steep (i.e., 20%+) to the end. (The winner can usually do it in around 23, 24 seconds).
You start from a track stand at the bottom, so from the first pedal stroke you're climbing. I can climb this thing, but not very quickly. The fast people are in an all out sprint, which has always left me mystified as to how they get on top of a gear so fast to be actually spinning it up a steep hill.
This event would obviously be a lot easier if we were given a running start at it (i.e., so that some momentum could be carried), but that isn't going to happen. I long ago determined that I'm an endurance cyclist, not a sprinter, so this is totally not my event. (My top end sprint is maybe 30 and there's no way I can hold that for 500 feet). But what would you work on to develop the ability to get "on top" of a gear really fast? The only thing I can think of is slowing to a crawl on an uphill road, and cranking it to max speed and repeating.
Thanks!
You start from a track stand at the bottom, so from the first pedal stroke you're climbing. I can climb this thing, but not very quickly. The fast people are in an all out sprint, which has always left me mystified as to how they get on top of a gear so fast to be actually spinning it up a steep hill.
This event would obviously be a lot easier if we were given a running start at it (i.e., so that some momentum could be carried), but that isn't going to happen. I long ago determined that I'm an endurance cyclist, not a sprinter, so this is totally not my event. (My top end sprint is maybe 30 and there's no way I can hold that for 500 feet). But what would you work on to develop the ability to get "on top" of a gear really fast? The only thing I can think of is slowing to a crawl on an uphill road, and cranking it to max speed and repeating.
Thanks!
06-20-05, 01:33 PM
#5
more ape than man
Join Date: Nov 2003
Location: nyc
Posts: 8,091
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Likes: 0
Liked 2 Times
in
1 Post
yeah, just try to simulate it as much as possible for practice. try overgearing on a smaller grade to build strenth. i find really steep climbs it helps to be in the drops. that way i get get my body weight far forward. something like this won't just take leg strength, you'll need a good upper body as well. it sounds interesting....good luck.
06-20-05, 01:36 PM
#6
Senior Member
Join Date: Aug 2004
Posts: 225
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I know that on the annual Pittsburgh dirty dozen race (13 hills, each greater than 20%), the strongest riders use a lot of upper body strength and really pull up on the handle bars.
06-20-05, 01:38 PM
#7
By-Tor...or the Snow Dog?
Join Date: Oct 2004
Location: Ma
Posts: 6,479
Bikes: Bianchi Cross Concept, Flyte Srs-3
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
like said, because you dont have that little bit of momentum. You have to have that momentum already. Bring your trainer(if you have one) and really get your heart rate up and start to sweat to really warm you up. Im not sure if this will work but it seems like the best Idea to me. If that doesnt work well find some route and just as you would with the trainer.
__________________
----------------------------------------------------------
-------------------------
---------------------------------
06-20-05, 02:02 PM
#8
Zen Cyclist
Join Date: Apr 2004
Posts: 1,458
Bikes: Orbea Orca Campified...
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
just curious as to what the Cat racers think they would use in terms of gearing on this hill (assuming you don't power thru). 39- 23, 25... 32 
?
?
06-20-05, 02:03 PM
#9
Keep on climbing
Thread Starter
Originally Posted by cedo
I know that on the annual Pittsburgh dirty dozen race (13 hills, each greater than 20%), the strongest riders use a lot of upper body strength and really pull up on the handle bars.
The Pittsburgh Dirty Dozen sounds absolutely brutal... There have got to be some good tip-over style crashes as racers stall out on those grades.
06-20-05, 02:10 PM
#10
more ape than man
Join Date: Nov 2003
Location: nyc
Posts: 8,091
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Likes: 0
Liked 2 Times
in
1 Post
correct me if my math is wrong. considering it takes a winner 24 seconds to climb 500 feet, that's about 14 mph, right? that's smoking for an 18% grade!
06-20-05, 02:10 PM
#11
Keep on climbing
Thread Starter
The first year I did it, a bunch of racers from one of the Worcester based teams showed up. The start official will hold you in track-stand position if you request it and as the guy in front of me got into position the start official looked down and said "you realize you're still in the big ring?" and he replied "yep, it's ok". I don't know if he downshifted to the 39 at some point, and I didn't get a good look at his rear cassette, but he most definitely started in the 53. 
(He didn't win, but he did have a mighty impressive time).
(He didn't win, but he did have a mighty impressive time).
06-20-05, 03:07 PM
#13
Dude wheres my guads?
Join Date: May 2005
Location: Guess
Posts: 2,680
Bikes: Not enough
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Originally Posted by KevinF
The first year I did it, a bunch of racers from one of the Worcester based teams showed up. The start official will hold you in track-stand position if you request it and as the guy in front of me got into position the start official looked down and said "you realize you're still in the big ring?" and he replied "yep, it's ok". I don't know if he downshifted to the 39 at some point, and I didn't get a good look at his rear cassette, but he most definitely started in the 53. (He didn't win, but he did have a mighty impressive time).
(He didn't win, but he did have a mighty impressive time).I might just hike up there on a weekend to ride the terrain in the boroughs...
On the website, last years winner seems to be on a fixie with regular shorts and t-shirt
... 
I am imagining me in my spandex getting my ass kicked...
06-20-05, 03:55 PM
#14
loose cannon
Join Date: Jul 2004
Location: Allston, MA
Posts: 73
Bikes: TST titanium with campy centaur and MG wheels 197? Fuji Sports 10, painted and indexed Nashbar frame built up for single speed
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
06-20-05, 06:19 PM
#15
Keep on climbing
Thread Starter
Originally Posted by skinnyone
Kevin do you know if that road is open on regular days.. It looks narrow enough to be one way street..
Originally Posted by skinnyone
On the website, last years winner seems to be on a fixie with regular shorts and t-shirt ...
...
06-20-05, 06:55 PM
#16
Senior Member
Join Date: Sep 2004
Posts: 328
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
If it's a 24 sec time then it has to be a sprint and all out. Think of it as running a 200m. I belonged to a club that had an event like this a few years ago. The key was the right gear selection and ideally where no shifting was required and out of the saddle the entire ride. Worked for me as I had the record for a couple of years 
