Patti's question on Lanzarote

Patricia Rosen

It appears that the Lanzarote course has a 25% grade climb on it (map my ride) although I don't see that on other sites.

I can find up to 20% in Austin but don't know of a 25%

has anyone done this course?

I have compact set up on bike, it looks like that is fine.  your thoughts?

Muchas gracias!

Paul Hough

25% ... really, in an IM? Even the Beast at St Croix is not that steep. How long is the climb?

Patricia Rosen

that is what it says on mapmyride. I believe that is wrong.... other websites state no climb greater than 13% which makes more sense. I'd love to do the race in St. Croix. going to try that one next year or the year after

know anyone with experience with Lanzarote?

Paul Hough

Unfortunately, I don't know anyone who has done Lanzarote but I do not believe 25%. When I did St Croix, I had a compact crank with a 27 on the back and I was standing most of the way up and wheezing like I was sprinting 400m, and I think the steepest I encountered was about 21%. If you took the inside of the switchbacks you would have hit 24% and I doubt that even the pro's willingly chose that line. A long 25% climb would mean just about everyone would be off the bike walking the hill unless they had a triple crank ring on the front.

Patricia Rosen

agreed. I think the profile from Strava is more accurate on this course

Coach Patrick

I am moving this to the Race Forums to see if there's more input!!!

Patricia Rosen

thanks!

Al Truscott

Patti - It's hard to imagine a 25% grade sustained for any appreciable distance. In my other home town of Snowmass, there is a 50 foot long segment of a bike path which rises about 18 feet or 23-25% gradient. It takes me a small number of pedal strokes to make it up in my compact crank with 32 rear cogs. But even for that short distance, I go right into the red zone, HR-wise, and couldn't pedal another stroke. we're talking 0.01 miles long.

A 20% slope, I can handle for 100 pedal strokes, no problem (like swimming, I count them on these short intense rises). 

I just looked at the course on map my ride: http://www.mapmyride.com/routes/fullscreen/2019895/ It's hard to tell about very short segments, but the most intense areas of climbing appear to be something like 700 feet in 2 miles, or 6-8% gradient. Which is work, but not impossible. The issue @ Lanzarote, apart from the Hawaii like heat, sun intensity and humidity, is the relentless up and down of the cycle course. Being prepared for 7.5+ hours in the saddle is more important, it seems to me, than worrying about finding a 20% grade to practice climbing on.

As to your original question, you might consider what I did for IM Tahoe last year - I went with the SRAM "Wi-Fli" rear derailleur, which can handle an 11-32 cog rear cassette, to go with my 650 wheels - which turns my 53/39 chain rings into compact cranks. Shimano is also making that wide a rear cassette and more importantly, the longer derailleur which is needed for it. With that set up, I could toddle along the 6-9% grades which lasted for miles @ 70% IF, and did not feel like I was working extra hard on the climbs. Michelle Moreno had the same set-up - compact crank on her 700c bike, 32 rear cog - at Tahoe, and was able to handle the long climbs there without any extra stress.

Patricia Rosen

Thanks, Al!  It looks like my set up will be good. 

I agree.  I think average will probably be about 6 to 8%.  I have 50/34 with a 12-25 on the back, 650 wheels and 150 cranks.  

I've been doing weekend rides Sat + Sun as one WO due to work shift in ER so I had one day of 8 hours on a hilly ride.  I think my horrid work schedule is working for me here. 

now I have to figure in the heat issue!

 

Patricia Rosen

by the way, are going to be at Milwaukee this year?  touch base if so.

Al Truscott

Patti - yes, I'm planning on racing @ USAT Nat'ls in August …

For heat, find the heat pacing calculator near the bottom on this page (which you should be re-reading for race execution strategies, anyway). You'll have to convert C to F degrees to use.

http://members.endurancenation.us/R...tails.aspx

Paul Hough

@ Al - so I'm coming from Tampa to Seattle and you are stiffing me for Milwaukee!!

@ Patty - sorry to hijack your thread, but I wonder if I will be the only ENr at Lake Stevens.

Al Truscott

@ Paul - Actually, lake Stevens is the week after the USAT Nat'ls, 8-17. But I won't be there anyway; I'll be in CO watching the pro bikers race @ the USPCC.