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Tips for a Hill Climb ITT?

Old 03-31-05, 02:48 PM
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jbhowat
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Tips for a Hill Climb ITT?

I've got my first ITT coming up on sunday. There is a crit on saturday and I'm really aiming to do well at the crit, but I think I can do pretty good in the short hill climb too. I'm not a huge climber, I'm 6'2, but I think on a shorter hill (its 4mi) my power will help more than guys who are simply small.

Anyway... any tips on strategy? I know you are supposed to go all out. What that really means though is you should put out the maximum effort you can sustain for the entire disitance plus a little bit more. By sustain I don't mean aerobically, I mean physically, the edge of / well into LT. So what are some tips for doing this. Its 4 miles with grades up to 7%. Is it best to start out hard and fizzle towards the end, or gradually increase your effort so that you are putting out the absolute most watts when you get to the end, and you avoid burnin up to early...

help?
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Old 03-31-05, 03:32 PM
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get a really good warm up so you are good to go from the beginning. Make sure your warm up includes some higher intensity stuff, too. You want to go all out, but don't blow up, you don' t wanna be puking or unable to keep the cranks turning over at a comfortable rpm halfway through the race. I have never done a TT, but i would say go out HARD, find your rhythm in the middle, and then give it everything you have at the end. It's a pretty short, and relatively shallow climb, so you should be ok holding the intensity. Make sure to get a good cool down, stretch, and have some good recovery foods right after the crit on saturday. a drink like cytomax, endurox, etc... may be a good idea after the race saturday, but make sure you get enough carbs and some protein to help your muscles recover. Also, make sure you have a good breakfast with lots of complex carbs. I am smaller and lighter than you, but i have a bowl of oatmeal (made with water), a banana, and a power bar for breakfast before races. good luck! i am looking into doing some hill climbs for fun (i'm not a great climber), so i would love to hear how it goes.
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Old 03-31-05, 04:11 PM
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As you're climbing Lookout Mtn on Sunday just think of Lance motoring up Alpe D'Huez in last year's tour!!

Seriously... I think the warm-up is the most important part of the TT. It's nice when they publish the start times so that you may plan your warm-up to finish just before you are set to go. Here's what I follow:

Warm-up: 20-25 minutes easy on road

On Trainer or Rollers:

5 min in zone 3
2 min in zone 1-2
5 min in zone 3
4 min in zone 4
3 min in zone 2
2 min in zone 5
3-5 min in zone 1

I try to remain relaxed at the start and typically take the first minute to reach my pace - given the shorter distance on Sunday, you might want to get to it around 30 seconds. I have read by the end you should be tired enough as not to be crawling across the line, yet worked hard enough as not to be able to get out of the saddle and hammer (though i'm sure you'll muster some additional mojo to attack the line).

Spin those cranks and enjoy... that climb isn't as bad in real life as it is on paper. Good luck!!!
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Old 03-31-05, 04:15 PM
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Have you ridden Lookout Mt.? There are sections that slightly flatter than others and I think if you increased your effort in those sections that you'll cut some time. I don't know any racers, but it seems like most people are content to do the same speed on the 4-5% areas as the 6-7%.
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Old 03-31-05, 04:46 PM
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Hey JBHOWAT,
I'll be at the Crit/Circuit Race on Saturday, but am planning on the Koppenburg on Sunday. I'm pretty sure there will be a few of our guys/gals on Sunday. My personal best is a mere 27.11 minutes. Hence the reason why I'm not doing the Hill Climb.

A buddy of mine responded to my blog www.cruxspot.blogspot.com and gave me these #'s for the Cat 2/Pro's:
...If you are into numbers, the fastest time up Lookout is under 17 min by Mike Carter and Jonathan Vaughters. Only Tom Danielson will beat it. I've done it by myself in just under 19 min...

Talk about fast. We had a 14 yr old guy in our spin that was timed at 23.46 not too long ago. Ouchie... I'm not worthy! I talked to Rebekkah(Mines Race Coordinator) and she indicated the Hill Climb Start times would be emailed on Friday evening

As far as recommendations, with my times I'm not the one to give a response. I have been told basically to go all out. The good thing about Lookout is there are definatelly some "Less Steep" places to recover, before grinding away again. Either way, should be a great time. Maybe by the next "Pillar to Post" I might try and throw my hat in.

Good luck to ya
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Old 03-31-05, 05:48 PM
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As best possible relax your upper body and let your legs power you up the hill. Periodically stand to work different muscle groups. Also, sliding towards the rear of the saddle helps you get a little more power.
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Old 03-31-05, 07:45 PM
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I think a lot of guys will go out too hard ,and blow up soon. my best times in short TT's come from riding right at LT, for the first 2/3 or 3/4ths, and then going above it and simply gritting it out for the remainder...
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Old 03-31-05, 09:08 PM
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Originally Posted by djpluv
As you're climbing Lookout Mtn on Sunday just think of Lance motoring up Alpe D'Huez in last year's tour!!
Umm... I hope he doesn't show up for an ITT on Lookout this Sunday. He would be a month early.

http://66.102.7.104/search?q=cache:L...ient=firefox-a
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Old 03-31-05, 09:25 PM
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http://www.mines.edu/stu_life/organ/...r_classic.html
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Old 03-31-05, 09:36 PM
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verrrrry interesting
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Old 03-31-05, 11:55 PM
  #11  
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Ok I have an interesting thing about hilly itt's... know Redlands Mt. Robidoux itt was today.

I went to meet the pros night at the local bike shop to meet team health net... awsome. I got to talk with the guy (sorry name is slipping my mind) who won it today, in something like 9 minutes 20 seconds. He gave me a few tips on hilly itts.

Get a good warmup (said) but get in a rutien for the warmup, and practice it before the actual race. You want to be in the mental game as soon as you warm up. Ride the route before hand and know it well (said). Accelerate hard out of the blocks and get up to speed quickly to a speed you know you can hang with for the time. Go 100 percent for short itts, like this one. It will hurt like hell (their words) but you have no choice. Focus on land marks along the way and aim for those.

And remember what comes at the finishline... rest and a nice diet coke!

They also said knowing when to rest and recover and when to go all out is important, look at the terrien and figure it out. Resting to them of course is like 3 beats below max but you can adapt it to yourself.

Good luck!
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Old 04-02-05, 09:33 PM
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Everyone has been saying Lookout is like a mini- Alpe d'Huez... I'm wondering why? the scenery or the grade or what?!
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Old 04-02-05, 09:40 PM
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Isn't it similar distance and grade?

Can't be the scenery. While some of it is awesome and the overlooks can be beautiful... well, having the big old Coors Brewing Plant there isn't quite the French Alps
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Old 04-03-05, 12:03 AM
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One worthy tip that hasn't been mentioned is to eat breakfast early enough that there is plenty of time for it to settle. With a max effort like this hill climb, you don't want to be fighting to keep your breakfast from making a comeback. This might sound obvious, but don't underestimate the intensity of the effort.
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Old 04-03-05, 07:18 AM
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Well I'm eating a light breakfast. I find if I eat anything more than some rice-crispy treats or anything I'll get sick feeling. I've been told your body doesn't abosorb and process the carbs in time from breakfast the morning of a race anyway. This morning I've been drinking lots of water and gatorade.
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