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Bike Pacing for RR

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So pacing numbers for tomorrows RR are as follows:

0-30 minutes: 190

GW:  200

I have no problem maintaining these on flats or small inclines.  The problem I have is the steep climbs of varying duration and there are alot of them.  These climbs in my smallest gear will push my watts well into the 300-350 range which is well above threshold and into VO2 max levels.  How do I deal with these during RR?

Comments

  • Joe MatchetteJoe Matchette

    Posted By John Kitchen on 12 Apr 2013 03:45 PM


    I have no problem maintaining these on flats or small inclines.  The problem I have is the steep climbs of varying duration and there are alot of them.  These climbs in my smallest gear will push my watts well into the 300-350 range which is well above threshold and into VO2 max levels.  How do I deal with these during RR?

    John - Is that 300-350 at, or near, the absolute slowest cadence you can do and still move?  Or is that while trying to maintain some certain speed target?

    If the former, then more 'gears' is definitely in order (compact cranks, 12x28 cassette).  If the latter, then don't look at speed.

    Have you read the article: Climbing smart on race day?  (http://www.active.com/triathlon/Articles/Climbing-Smart-on-Race-Day)

  • Joe MatchetteJoe Matchette
    uggh...can't find the "EDIT" option....

    If it is unavoidable to push that many watts, then just do the best you can to delay the onset, and then get back on goal wattage ASAP.
  • Al TruscottAl Truscott
    Sometimes my cadence will drop as low as 40-45 to keep within the guidelines of goal watts +10% for shorter, steeper climbs. Or even stand, with lower cadence. I can go up a 15-20% grade @ less than my FTP that way.
  • Gordon CherwoniakGordon Cherwoniak

    John,

    As mentioned

    1) Get more gears

    2) Lower the cadence

    3) Limit the time above FTP

    4) pick a different course if possible or do loops with better less elevation changes, unless this is similar terrain to your race.

    From experience in LP coming in at 220lbs and an FTP around 250 last year.  That time over FTP will kill you especially when you start getting beyond small chunks of time.  I did a few other things wrong last year but even with a 34-28 the efforts were big. 

    Gordon

  • tim cronktim cronk
    X2 what Al said.... Here is an extreme example from the Mooseman HIM race last year , by far the hardest bike course I have ever done.... You can clearly see that on the climbs I slowed to a cadence in the mid 50's and speed slowed to 6 miles per hour, but kept it under my FTP...... Having said that , it is easier for a little guy like me vs. you ;-) ..... Just do the best you can and dont worry about it....

    http://connect.garmin.com/activity/185306896
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