IMSG Bike Course Watts vs Climbs

Michael Johnson

Thinking about reproducing the IMSG Bike course Watts Guidance for my RR in near future.

From looking at the Bike profile...looks like the 2 loops involve at 1-2% Climb for 20+miles then same downhill 1-2 % for 20+ miles, then repeat again.

IF my overall wattage target (based on FTP) would be 170w.....would a target for the climbing section be 180w and downhill 160w    VS just hold 170w the whole way. (Which I would imagine is hard to pull off on this course)

Thought?

Coach Rich

Posted By Michael Johnson on 07 Feb 2012 09:03 AM

Thinking about reproducing the IMSG Bike course Watts Guidance for my RR in near future.

From looking at the Bike profile...looks like the 2 loops involve at 1-2% Climb for 20+miles then same downhill 1-2 % for 20+ miles, then repeat again.

IF my overall wattage target (based on FTP) would be 170w.....would a target for the climbing section be 180w and downhill 160w    VS just hold 170w the whole way. (Which I would imagine is hard to pull off on this course)

Thought?

Your 1-2% jazz above is the general trend but there is a bit more terrain and other stuff in it: can be a very stiff headwind in the canyon all the way to Gunlock, the road surface is very rough, the canyon has some rollers, 1-2 short but decent climbs (one is by Eagle Ranch or something, that's my landmark) and the Veyo wall, which is about a mile at 7-10%. After leaving Veyo you climb a good 1-2 miles along the side of a volcano before the long downhill starts.

If it were me, I wouldn't be worrying about simulating a 20 mile up and a 20 mile down...because it's not as simple as that. Just wrap your head around dialing in the appropriate watts for the terrain and conditions you see in front of you right now. I would commit myself to being smart and staying in the aerobars (winds) on the long gradual climbs and staying on the gas and in the aerobars on the descents

This is the kicker about IMSG: this is classic western terrain. Huge views, vistas that if you've never experienced it can really through you for a loop. That is, this isn't "a hill," rather the whole world is going up at 3-6% but you don't really notice it because everything is so big and different from what you're used to. So you can potentially be going a little bit too hard for a very, very long time.

david ware

@Rich: many special gearing guidance to go with a compact crank?

Coach Rich

If I were racing I'd probably have 26-11 with my compact.

david ware

Does that apply for us mere mortals too ;<)

Coach Rich

Posted By david ware on 21 Feb 2012 03:32 PM

Does that apply for us mere mortals too ;<) </blockquote>

 

Yes . To add more detail:

• There are a couple hills at about 8-10%. The first is pretty short, "Eagle Ranch," I think they call it. It's on the ride up towards Veyo. The second is the "Veyo Wall," total of about a mile, starts at about 6%, then steady at ~7-8%, then a false flat
• Most of the other stuff is 2-4%, maybe some 6% stuff here and there.
• The above is what a 27t or 26t is for. If you think you need more...go with a bigger gear
• The 11t is for the descent back to SG and I'd say this is a function of how comfortable you are winding it out at high speed. I spin out my 50-11 at about 43-45mph. I'm comfortable with that and more so 11t for me. If you're not comfortable at those speeds or are fine with stopping pedaling and coasting at ~37-38mph, then a 12t is fine.

Carl

28-11 for me. Had it on for Wisc and will try St. George with it.