Suggest a good 5 week training program for this 17 mile Mtn TT?
07-22-08, 09:27 PM
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Suggest a good 5 week training program for this 17 mile Mtn TT?
I'm driving up to Vegas for their annual Mount Charleston Time Trial on Labor Day Weekend, which means I have about 5 weeks to get my act together!
So far, I'm just doing intervals mixed with slower long rides, nothing really structured...
The climb is a lengthy 17.5 miles long at about a 6% average (whatever a 5300 ft. gain is in 17.5 miles?). Long and straight.
https://www.mountcharlestonhillclimb.com/eventinfo.html
I did this in 2006 as a Cat4-5 45+ and came in in 2:08 at 190 lbs. (California pro Chris Walker has won the race the last couple of years, I believe, completing the course in about 1:12!)
I'm now 15 lbs lighter at 175 lbs and would love to crack the 2 hr mark. I have a roadbike and a fixed gear with about 80 gear inches.
Suggestions on a training regimen?
So far, I'm just doing intervals mixed with slower long rides, nothing really structured...
The climb is a lengthy 17.5 miles long at about a 6% average (whatever a 5300 ft. gain is in 17.5 miles?). Long and straight.
https://www.mountcharlestonhillclimb.com/eventinfo.html
I did this in 2006 as a Cat4-5 45+ and came in in 2:08 at 190 lbs. (California pro Chris Walker has won the race the last couple of years, I believe, completing the course in about 1:12!)
I'm now 15 lbs lighter at 175 lbs and would love to crack the 2 hr mark. I have a roadbike and a fixed gear with about 80 gear inches.
Suggestions on a training regimen?
Last edited by Autobus; 07-22-08 at 09:34 PM.
07-22-08, 09:51 PM
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Big ring hills. Work on climbing hills in a slow, powerful cadence and find your sweet spot in cadence. For example, the most powerful cadence range for me is 82-84rpm, also work on accelerations on hills. While at threshold on a long climb, accelerate until you're almost in oxygen debt.
But most importantly, just work on becoming comfortable at climbing, swaying your upper body, keeping your arms relaxed, and breathing controlled.
So, do one or two days of hard hill work, and the rest; do general hill work.
But most importantly, just work on becoming comfortable at climbing, swaying your upper body, keeping your arms relaxed, and breathing controlled.
So, do one or two days of hard hill work, and the rest; do general hill work.
07-23-08, 01:09 AM
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Big ring hills. Work on climbing hills in a slow, powerful cadence and find your sweet spot in cadence. For example, the most powerful cadence range for me is 82-84rpm, also work on accelerations on hills. While at threshold on a long climb, accelerate until you're almost in oxygen debt.
But most importantly, just work on becoming comfortable at climbing, swaying your upper body, keeping your arms relaxed, and breathing controlled.
So, do one or two days of hard hill work, and the rest; do general hill work.
But most importantly, just work on becoming comfortable at climbing, swaying your upper body, keeping your arms relaxed, and breathing controlled.
So, do one or two days of hard hill work, and the rest; do general hill work.
As far as big ring hills, I've been kind of doing that with my fixed gear at 53x17 is a bit stout- I had to go up a longish drag the other day on my fixie into a headwind at about 40 rpm
Man that hurt
07-23-08, 05:48 AM
#4
fair weather cyclist
Thats an awesome climb. Never done it but I wish we had hills like that.
It is hard to train for such a long climb if you don't have climbs like that. You may really want to think about throwing in some light core training.
I am not sure I have any clue how to train for a hill that long!!
It is hard to train for such a long climb if you don't have climbs like that. You may really want to think about throwing in some light core training.
I am not sure I have any clue how to train for a hill that long!!
07-23-08, 06:54 AM
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Lots of steady state intervals. (i.e. 2x20 at LT)
Mix in some hill attacks (10 minute climbing interval, first 8 at LT, then last 2 all out)
If you don't have that long of climb substitute over under on the flats ( 10 minutes first 8 at LT, last 2 all out.)
Limit the hill attacks to once a week.
Taper the last week.
Mix in some hill attacks (10 minute climbing interval, first 8 at LT, then last 2 all out)
If you don't have that long of climb substitute over under on the flats ( 10 minutes first 8 at LT, last 2 all out.)
Limit the hill attacks to once a week.
Taper the last week.
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You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
07-23-08, 10:41 AM
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Your TT will be all about the power to weight ratio you can hold for 2 hours. So, +1 on the 2x20's at LT and maybe increase this to 2x30 or 1x40 at LT for some workouts. Do these on climbs if possible.
07-23-08, 02:46 PM
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Dang, I lost my chest strap on my Polar HR monitor and have just been using it for a watch- gotta get a replacement.
Any good links on determining your LT?
Any good links on determining your LT?
07-23-08, 04:04 PM
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You can do these workouts based on percieved exertion as well. For a 20 min. interval, just ride at a pace you think you can hold for 20-30 minutes. It is easy to start out an interval too hard, so keep that in mind.
07-23-08, 04:17 PM
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Big ring hills. Work on climbing hills in a slow, powerful cadence and find your sweet spot in cadence. For example, the most powerful cadence range for me is 82-84rpm, also work on accelerations on hills. While at threshold on a long climb, accelerate until you're almost in oxygen debt.
But most importantly, just work on becoming comfortable at climbing, swaying your upper body, keeping your arms relaxed, and breathing controlled.
So, do one or two days of hard hill work, and the rest; do general hill work.
But most importantly, just work on becoming comfortable at climbing, swaying your upper body, keeping your arms relaxed, and breathing controlled.
So, do one or two days of hard hill work, and the rest; do general hill work.
07-23-08, 07:06 PM
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Since I can't explain it properly, watch Bernhard Kohl tonight.
07-24-08, 03:18 PM
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