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% of power when climbing

 
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gerrymc




Joined: 22 Mar 2007
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PostPosted: Mon Jan 22, 2018 2:49 pm    Post subject: % of power when climbing Reply with quote

Entered AdH long course which has 3 long climbs, each one for me probably more that an hour, and probably closer to 80mins . I realise the goal is to get as light as possible and have threshold as high as possible but for an event like this at what wattage effort should you be aiming to work at.

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explorerJC




Joined: 20 Oct 2005
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PostPosted: Mon Jan 22, 2018 3:16 pm    Post subject: Reply with quote

the highest you can sustain without compromising your race...
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JamieMcP




Joined: 01 Feb 2006
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PostPosted: Mon Jan 22, 2018 4:05 pm    Post subject: Reply with quote

I ridden the course though not as part of a tri, average power on the climbs was around 180 compared to an FTP of around 230
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Ade




Joined: 27 Jul 2010
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PostPosted: Mon Jan 22, 2018 9:25 pm    Post subject: Reply with quote

Compact and 28 (or more), spinny spinny. The year I did this I was fine on the climbs, trained for them like they were an hour long time trials (no power meter, so I can't help you with a number). I'd say aim for the 70% mark, like for a 'normal' full-distance race. The run is surprisingly tough, and could be horrific if the climb up AdH has emptied you.

What I found was the descents knackered my lower back as I wasn't used to spending that long (any time at all) in the drops pointing down. When I go again I'll have to think about factoring that into training.
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mattsurf




Joined: 28 Sep 2016
Posts: 283
Location: Zug, Switzerland

PostPosted: Mon Jan 22, 2018 9:52 pm    Post subject: Reply with quote

Ade wrote:


What I found was the descents knackered my lower back as I wasn't used to spending that long (any time at all) in the drops pointing down. When I go again I'll have to think about factoring that into training.


Not done AdH, but moved to Switzerland last summer, so have gained a fair bit of experience cycling up and down mountains. I fully agree with Ade, I find really long mountain descents physically and psychologically challenging, the psychological bit is the amount of concentration it takes to judge your braking points and try not to weep as the good descenders (locals) disappear off into the distance at reckless speeds, and the nerves it requires when you realise that you have misjudged your braking point while trying to follow on of the aforementioned locals into a tight technical bit. Physically descending is also tough, especially on back and neck.

Rather than power, I prefer to ride the ascents on Heart rate, typically on an hour long climb I will be at 163-168 bpm (about 84%-88%), as I know that I will have a rest (in HR at least) on the descent. When climbing my PM is all over the place due to gradient changes. My pace is normally dictated by the other club riders I am with, so may not be 100% correct advice
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YKK




Joined: 23 Oct 2011
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PostPosted: Tue Jan 23, 2018 10:25 am    Post subject: Reply with quote

I did this the other year and would say the three climbs are very different.

1st is ok
2nd is relatively easy
3rd (Alp D'huez is a brute) esp as the sun can be up by then and it basically a heat cauldron.

So try and hold back on the first two regardless of FTP etc.

FWIW I am not a bad runner off the bike but horriffic would be how I how describe my run at the top.
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Doonhamer




Joined: 16 Nov 2008
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PostPosted: Tue Jan 23, 2018 1:39 pm    Post subject: Reply with quote

I think heat was as much of a problem as the climbs this year.
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Ade




Joined: 27 Jul 2010
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Location: Leics

PostPosted: Tue Jan 23, 2018 3:36 pm    Post subject: Reply with quote

Thinking about what YKK said, I remember that the first climb is relatively gentle - but much, much longer than you think it's going to be. The year I did this the valley between climb 1 and 2 was a cooker. Plus there are all the other not-climby-enough-to-count-as-climbs climbs.

I'd say that if it feels like you're mostly taking it too easy then that's probably about right.
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