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38 days to turn into a mountain goat. . .(13 posts)

38 days to turn into a mountain goat. . .js5280
Apr 16, 2003 12:24 PM
Last year I was planning to do the Ironhorse Bicycling Classic road race ( http://www.ironhorsebicycleclassic.com/road.html ) but wasn't able to make it. This year I will make it. 47 miles, 5500 ft climbing, two 11000 ft passes inbetween. I've kept my fitness up somewhat over the winter, but not much climbing to date. Wondering if people have suggestions for training for this event. I'm planning to start hitting some good 2-3000 ft local climbs here in the Denver/Boulder area (Flagstaff, Lookout, Deer Creek) at least once a week to start getting ready. Plan to get in some flatter miles as well during the week. Any other suggestions? The Triple Bypass is also in my future but that's not till July. I'm planning on making this a climbing season and hopefully improve my climbing performance which has been only mediocre in the past.

Anyone else planning to be there in Durango for Memorial Day weekend?
re: 38 days to turn into a mountain goat. . .godot
Apr 16, 2003 1:03 PM
Can't help you with training methods (since I'm just guessing as well), but I was planning on doing both of the those rides this year. My wife and I are planning on spending the weekend in Durango, may have some friends come up from Phoenix to laugh at me as well.

Was going to do the rides last year, but got thwarted by nagging ski injuries for the Iron Horse and in-laws for the Triple Bypass.

There are some good climbs up in Fort Collins if you get sick of Flagstaff and Lefthand. Rist Canyon is pretty constant 9 or 10 mile climb, with the 2 steepest sections at the end.

If you are interested in meeting up for weekend training rides, or down in Durango, drop me an email at kevintcampbell at yahoo dot com
Might have to take you up on that. . .js5280
Apr 16, 2003 3:18 PM
Not sure if I'll get up that way for training, but it would be great to meet in Durango for the ride, dinner, or something. I'll be up there with my girlfriend, we're staying at the Ironhorse Inn.
re: 38 days to turn into a mountain goat. . .sievers11
Apr 16, 2003 1:18 PM
You don't have much time...start slow and make sure you have 5 days tapering down to easy spinning recovery ride before the event. I would take two days off before the event, spin for 30 min and stretch to stay nimble.

Start with a week interval climbing, don't push it too hard and make you you are giving yourself time to recover. (three days of climbing)

Figure out what you can handle and increase 10%-15% a week to a max work out one week before event. I would stick with the three weekly intervals until the third week and start doing some longer climbs.

Think of it as three weeks to build up and one week to recover.
Several things I can think of.jesse1
Apr 16, 2003 1:24 PM
First of all, if you have any extra pounds on your body that you really don't need, loose them now! Start tonight.
Next, cut out any extra wgt from your bike. Maybe go to lighter tubes & tires.
How's the cassette on the back? Are you sure the lowest gear will be low enough?
Last - climb, climb, climb! At least three times a week do some big climbs, preferably with someone else to share the pain with.
Good luck & enjoy!
Yep, still got some hiberation weight to shed. . .js5280
Apr 16, 2003 3:28 PM
Should have it off though by then since the weather is more condusive to regular training. I'll have to work on getting the bike lighter too. I'm okay with a triple and a 25 in the back. The max grade is 7.8% for 1.3 miles and I've climbed much steeper than that and could still spin. Thanks for the tips!
Don't kill your knees.PeterRider
Apr 16, 2003 3:25 PM
5500ft in 47 miles, that's not too much. But racing it is surely bad for the knees. I recommend arnica, bengay, stretching. And don't do too much hard climbing during the previous week to let your knees rest.

Pierre
Take to the hills....DINOSAUR
Apr 16, 2003 3:36 PM
I'm no elite rider by any means, but I climb nothing but hills in the NorCal foothills. The weight loss is a biggy, without being said. I rode for years staying seated in my saddle then one day I read an article by Ed Pavelka and he said that standing while climbing is one of the ways to improve your climbing skills. On my daily ride, one stretch is a 3 mile climb with different grades of 2%-8%. When I reach the steep grades (the road is fairly straight). I zone in on a target ahead of me, say .2 or .3 miles, or whatever, then I get up out of my saddle and go to work. When I reach my target my legs are burning and I feel like I'm ready to blow up and I try to go past the target for another couple hundred yards or so before I sit down. Over a period of time, soon I can just about climb the entire hill while standing. The secret is on the looooooooooooong hills is if you have to get out of the saddle at the right time and not collapse before you hit the top, otherwise you lose all the time you made up while standing. Another way is too find the biggest, meanest, hardest hill in your area and ride it day in and day out until one day you own the hill. Don't try to do too much at once. I found if I ride 5 days a week with two rest days, doing the same mileage as I would in a 6 day week, I do better as I take more time for recovery. In order to be good at climbing you have to do a lot of climbing......
Take to the hills....The Human G-Nome
Apr 16, 2003 4:31 PM
where exactly do you ride Dinosaur? what are your group rides?
Take to the hills....DINOSAUR
Apr 16, 2003 5:47 PM
I live in the foothills above Auburn Ca. I seldom do group rides anymore as it's too hard to hook up with anyone in my area. At at my age (60) I just like going out by myself and enjoying the simple life that comes with retirement. No cares, no worry's, just me and my bike and the woods at my beckoning.....
Take to the hills....js5280
Apr 17, 2003 8:58 AM
Good advice. I have a tendency to spin up long climbs versus standing. Since this is a longer climb than I usually do, mixing in more standing probably is a good idea. Generally my strategy is to stand when I know that can reach the top the hill just before going anaerboic and then recover on the flat or downhill. Sounds like mixing in some occasional, quick standing sections in the middle of the climb should help out. Thanks!
standing vs sittingcyclopathic
Apr 17, 2003 3:25 AM
you actually climb better if you alternate standing/sitting. 10-15sec in/10-15sec out, repeit. More muscles do work, lesser lactate shock as one group gets a chance to recover while other does the work. This works well on steeper grades. On shallow 2-5% grades it is not aeroefficient to stand.
standing vs sittingDINOSAUR
Apr 17, 2003 6:51 AM
I'm sure this has more to do about technique than anything else. I used to remain seated on all of my climbs and I started to have problems with my knees. I read a bunch of stuff about knee problems and one article mentioned that standing while climbing was easier on you knees. When I remain seated I had a tendency to grind out the gears and eventually over a period of time experience what the article called "cycling rigormortis". For me the big thing was weight loss and setting up my bike correctly for climbing.

A good example would be Lance Armstrong, does the guy ever sit down?