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Hey Coaches, WSM's need some help with Big Bike Camp on the Blue Ridge Parkway

Dave CampbellDave Campbell
in General Training Discussions

Thinking ahead to the 4 day, 400 mile, 32,000 ft elevation camp coming up next week on the Blue Ridge Parkway/Skyline Drive.  This probably belongs in our group, but not sure you are following us there, so thought I'd ask here.  What advice do you have as to how to ride these 4 days to get the most out of it?  This is a ride only camp as far as I'm concerned.  If some want to run, then God Bless them.  Should we treat this as 4 days of riding along at IM intensity?  The routes are rolling with climbs and descents in the 2-3 mile range.  We actually finish day 1 with an 11 mile long Cat 1 climb.  So I'm guessing riding the flats at .65-.70IF, then climbs at .9-1.0IF?  We will appreciate your guidance on this?  Thanks

Comments

  • Tom GlynnTom Glynn
    It's all about pacing! I think riding at FT up hills will wipe you out pretty quickly. The 11 mile climb, even at FT will take over an hour probably. If your FT is dialed in and you are sure of your numbers, I would think you should be closer to the 85% number. My thoughts are always to build into the event; start slow and build into the day. Assess your legs and fitness after each day, don't blow up and have fun!

    You may glean something from Rich's Everest Challenge Race Report here: http://endurancenation.us.dnnmax.com/Community/Forums/tabid/101/aft/3551/afnp/78821/Default.aspx
  • Coach RichCoach Rich
    Dave,

    You should ride as if you're riding 400 miles with 32k ft gain in 4 days :-) If it were me, I'd have IF on the dial of my Joule and stay under/finish each day between .7 and .75, NO HIGHER. More importantly, the limiter will probably be your ass vs your legs so proper ass maintenance will be key. We should probably do a forum post for that and add it to the wiki :-)
  • Dave CampbellDave Campbell
    Gotcha, Thanks. Maybe I need to re-think my Adamo Race Saddle for this trip. Been thinking about trying one of their other softer saddles, a podium or century. If guidance makes sense.
  • chris malonechris malone
    None of the climbing you will be doing is steep enough to make you spike- unless you want to. The 11 miler up from the James River is a beautiful, steady 4 to 6 % as is everything else on the BRP and Skyline. You never have to save yourself for a steep pitch on these climbs. (Now if you drop off either side, you've got some steeper grades.)
    If I can find my files from last year, I'll post them. All sections of Skyline and BRP, Peaks of Otter to Waynesboro. For the 80-100 mile rides the IF always came in around 70-75%. My guidance is that your "mile 18" is going to be the morning of day 3- from Front Royal to Big Meadow on your return trip south on Skyline to Waynesboro. You keep your stuff together to Big Meadow, you've got it licked. It's all downhill from there....so to speak. image
    Good luck.
  • chris malonechris malone
    Woops. Morning of day 4, not 3 I think is your Front Royal back to Waynesboro day. That stretch, heading north to south has the most climbing on Skyline Drive. Nothing over 8% though.
  • Dave CampbellDave Campbell
    Very good info Chris, thanks! Wish you could join us.
  • Coach PatrickCoach Patrick
    You absolutely need to go easy. Any overachieving, even minimal, will surface to make you suffer on days 3 and 4. Your goal is to ride so that your day 4 ride can be one of your best...so pace accordingly!!!

    Also, remember that as you go each day, you'll need to eat/drink more and more often. As the bonk comes sooner!
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