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Power on CDA hills

SwanieSwanie
in Racing Forum 🏎

There are two hills on the CDA course that require more than an FTP effort to climb. They are both only 2-3 minute hills but I had a hard time getting over them with less than a 110-120% effort during the RR. I have found several hills in my area that are similar to these in length and grade, and have been trying to get my output down to something closer to the EN ways. After this mornings ride I have come to the conclusion that the hills on the CDA course are going to have to be tackled at something north of my FTP.  My question is how do you keep your power output down on those hills that are steep and long? Is there a trick that I am not finding? Is it worth worrying about. Can I make up for the excessive output later in the ride. Should I adjust my overall gears to compensate for this overage? I would guess that my total overage for the entire 112 mile ride will be around 15-20 minutes of 110-120% effort.

Comments

  • mattsullmattsull

     What gears are you running?

  • Scott AlexanderScott Alexander
    I'm at 6'1", ~200lbs, with a compact 50/34 and 12/27 cassette. I can't spin slow enough to get under my FTP on those CDA hills (or many others for that matter). Sometimes you just have to exceed your FTP to get up and over. Do it in a controlled manner tho, don't hammer over them just because you know you'll exceed. Then get back to the EN racing/pacing guidelines ASAP.

    It is what it is, and you just have to deal with it as best you can.
  • Al TruscottAl Truscott
    What Scott said ... Pedal as slowly as you can without falling over. With my 650 wheels, and 39/27 gearing, I get about 100% of FTP @ a cadence of 45 or so on those hills...
  • John StarkJohn Stark

    Training for IM CdA in 2009 I spent a ton of time practicing riding as slow as possible up hills without falling over and keeping within my gears.  I learned to get down to 3.5 MPH and still staying upright.  I am 6' 4" and can do it.  So practice, practice, practice. 

    And for me, I don't remember going OVER FT on any hill at CdA for any length of time.  I may have spiked for moments or 15 to 30 seconds or so, but didn't have prolonged time (as in minutes) at or over FT.   Even over the whole 112 miles.

    It's very tough doing this when other riders are blowing past you on the hills of the race course, but Patience and Discipline will pay off if you stay in your Box.

     

     

  • tuckermtuckerm
    Well this is reassuring.
  • SwanieSwanie

    @Matt- 50/34 and 12-28.

    @Scott- I am 6' and 190 lbs-  your advice is what I was thinking.

    @Al- I don't think I have ever rode at 45 cadence, guess I will have to practice that on Saturday!

    @John- I spike to about 120% on the bottom of the hill and as I climb I steady out to 90-105% of FTP. I can remember looking down at my meter and seeing 360w and then easing off to closer 290w (FTP is 287).

    Thanks for the guidance, I was pretty sure the bigger guys were having to go out of the EN plan for a short period at least.

  • John StarkJohn Stark

    @Steve - Has to do with shifting for me.  When out around Hayden Lake area and the hils come at me I just had to slow down as I started up so not to spike (very much) the first few seconds and then settle into a very, very slow climb.  And out past there in the big swopping hills (absolutely beautiful out there)  I would fly down barely hitting my gears and then go as far up the other side as I could and would imediately start shifting as I was slowing down to help avoid spikes.   

    You can tell the roadies as they get outta the saddle, hammer up and then slow over the top and recover down the other side.  My mantra on race day is, "I am not a roadie.  I am an EN triathlete, I am not a roadie.  I am an EN triathlete."  Our goal is to flatten out the bike course (staying in our gears as much as we can) to set ourselves up for the run.

    As RandP say, "It's not about the bike.  It's about the run."

    Have a great race, brotha!  Totally excited for ya!

  • Coach RichCoach Rich
    As everyone has said, at some combination of w/kg, % grade, and gearing, we all have times where we have to ride much harder than we'd like to get up a hill. It is what it is, do the best you can. The good news is that most people will toss out 400w+ to your 360w, and then likely settle back down to the effort that you end up climbing at. Those huge wattage spikes, especially at very low cadence, are very costly later in the day.
  • SwanieSwanie

    I have to say, I am as confident for this race as I have ever been for a race of any distance. This was the last piece of the puzzle that I was concerned with. I know I am going to go over my "gears" at some points during the day, if even for a few moments, but to know that it's normal gives me comfort that I will have a rockin' run.

    Thanks for the guidance.

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