Moderator: Moderator Team
it is my clubs annual early season HC champs, it starts flat then ramps up. it is won with a time of about 2mins.
any training pointers?
From the perspective of execution, it is all about pacing. If you go out full-out, you will never make it. You need to be disciplined and ride at your MAP pace until the last 300m, then you can let-fly. This is especially true if it us steeper. We have a similar, switchback course where the last 2 ramps average over 12.5%. If you are under-powered there, you will loose a lot of time.
One thing I've found training for these 2-3 minute efforts is that the hardest pacing is in the first minute. You need to go out from the gate hard enough to get up to speed quickly, but not so hard that you burn out all your max power. Then you need to settle down into the next minute at your target power without easing up too much. From analysing my power files I often found that I'd drop down to about 80% of my target power at about the 15 second mark before starting to pick it up again. This is much easier to do if the grade is shallow, as your course is.
When you only have a minute to go, nail it, keep your head up, and try not to close your eyes.
Finsbury Park CC
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG
i do not have a power meter so ive just been going on "feel" as it were.
only a week to go until the race, and i started the week doing 30sec efforts, and have slowly inscreased it to the two mins. im hoping to complete the HC in between 2mins to 2mins 30sec, as the winning time is usually around 2mins 10 or so i am told!
i have also used a range of gears, some efforts being over-geared, some under. just to try and help my legs get used to the hard effort and leg speed.
a week to go, so will prob fit some more hard efforts in until the start of next week, then i will start thinking about rest etc.
really appreciate the advice. thanks
- Similar Topics
- Last post