Hill climb, power pacing plan

Discussion in 'Power Training' started by NomadVW, Nov 24, 2006.

  1. NomadVW

    NomadVW New Member

    Joined:
    Aug 12, 2005
    Messages:
    448
    Likes Received:
    0
    Here's the elevation profile:

    [​IMG]

    Total distance - 7.408 km
    Elevation difference, bottom to top - 523m
    Max gradient - 15.45% for 143 meters, starting 533 meters from the finish
    Longest gradient - 12.5% for 1526 meters

    Overall average gradient - 7%

    Here's my plan to get under 30 minutes:

    3 minutes: 400w (600 meters)
    3 minutes: 320w (941 meters)
    2 minutes: 410w (340 meters)
    2 minutes: 250w (downhill stretch plus a short 7% climb for total 722 meters)

    Then... the pain
    18 minutes: 340w (4.2 km)

    Then... the real pain
    50 seconds: 430w (15.45% for 130 meters)
    2 minutes: 370w (last 270 meters)

    (distances/math might not be exact, but I know the course well enough to know the end of each segment)

    I have to do these numbers, or better. These numbers by computer calculations should net me a total time of 29 min 56 seconds. Not much time for forgiveness in there, but the plan is always to better the numbers on paper.

    Personal best for this climb was 32 minutes, without any thought of pacing. Results tomorrow! 30 minutes will place me top ten, 32 minutes probably top 15.
     
    Tags:


  2. NomadVW

    NomadVW New Member

    Joined:
    Aug 12, 2005
    Messages:
    448
    Likes Received:
    0
    Woke up to a completely rained out event. Will attempt the climb on myown later this afternoon if the rain lets up, or Tuesday if it doesn't.

    *mumble*
     
  3. NomadVW

    NomadVW New Member

    Joined:
    Aug 12, 2005
    Messages:
    448
    Likes Received:
    0
    I challenged my mountain alone today. The climb went well. My goal time was 30 minutes and I squeezed in at 29 minutes 55-56 seconds where I think I just about passed out at the top.

    My power file CSV/WKO is attached and comments/suggestions are welcome. The places where intervals were stopped/started on the PT are marked in the CSV as Start/Finish. I know the cadence in many places was VERY low. I spent a lot of time in the 50's and standing. Next year I'll swap back to a 9 speed so I can get a 30T granny on to spin up into the 70rpm range.

    Powerfile CSV

    Powerfile WKO
     
Loading...
Loading...