2laps said:
I would like to train for climbing the Mont Ventoux and i would like to do it in about 2hours. Now i have a tacx flow trainer wich gives me a watts indication. I would like to know how much watts i have to produce for about 2hrs to climb the Mont Ventoux. I already went to the analytic.com site, but i don't understand half of it. Some figures: i weigh 64Kg; height: 1m72; Bike weight : +- 7Kg; gears:11-21/39-53; distance +- 20Km and slope avg 8-9%
Can someone pls give me a straight forward answer on this.
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You will need to average ~190W for two hour
I am assuming that you are starting from Bedoin. Which is the hardest side - and the the one that you should do
.
The road surface is fairly good and rolling resistance isn't an issue at the speed you will be going at anyway. You're biggest problem is your gearing; with a low of 39-21 you are going to be in big trouble unless you like to climb out of the saddle A LOT! Your cadence at this speed would be less than 50 rpm. There are two very hard sections over 10% which at this speed would require a 280 W effort - more realisticly you would need to travel at 7.5 km/h on these sections and with you current gearing would require a cadence of 32 rpm.
So to summarize, you need either a triple or a 32 cog or a pair of comfortable cycling shoes (for walking). 190 W for two hour will do OK.
Here are the details:
Input Parameters
================
Cyclist
-------
Height [m] ............................. 1.72
Mass [kg] .............................. 64.00
A (Frontal area) [m^2] ............ 0.4392
A as % BSA ........................... 25.00
CD (Drag coefficient) ............... 0.850
CDA [m^2] ............................ 0.3733
Course
------
Velocity [km/h] ........................ 11.350
Distance [km] .......................... 22.7
Time [h:m:s] ........................... 2:0:0
Slope (%) (Rise/run * 100) ........ 7.1
Wind Vel [km/h] ........................ 0
Wind Angle [0-180 degree] .......... 0
Altitude [m] (average)................. 1000
Acclimatized .............................. No
Atmosphere
-----------
Sea Level Corrected Air Pressure [mb] .. 1013.25
Air Pressure [mb] ...................... 901.16
Relative Humidity (%) .................. 55.00
Air Temp [deg C] ....................... 15
Air Density [kg/m^3] ................... 1.0852
Equipment
---------
Bike+Clothing Mass [kg] ................ 9
Drive Efficiency (%) ................... 97.50
Crr (Rolling resistance coefficient) ... 0.0045
Chainring (teeth) ...................... 39
Cog (teeth) ............................ 21
Wheel Circumference [mm] ............... 2096
Cadence (Rev/min) ...................... 48.6
Results
=======
Mechanical Power
----------------
Total [W] .............................. 181.3
Air Resistance [W] ................... 6.3 3.5%
Rolling Resistance [W] .............. 10.2 5.6%
Slope Resistance [W] ................. 160.2 88.4%
Drive Train [W] ........................ 4.5 2.5%
Power/Mass [W/kg] ...................... 2.83
Power/CDA [W/m^2] ...................... 486
Sea Level Aerobic Power
-----------------------
Total [W]............................... 190.8
Available Aerobic Power (%) ............ 95.0
Power/Mass [W/kg] ...................... 2.98
Power/CDA [W/m^2] ...................... 511
Energy Requirements
-------------------
Total [kjoule] ......................... 1864
Cycling [kjoule] ....................... 1304
Basal [kjoule] ......................... 559