Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) (Page 47)

Okey Dokey, bit of a long winded post this one, sorry......

I have been concerned of late that I suck at hilly rides. My concern is because in July I have a 112 mile bike ride around the "hilly" Ironman Wales bike course to do. It has a 9 hour cut off I think. I have been trying to compare my rides with others to try and gauge how I'm doing. I know this is not ideal, but it's all I have. I would much rather have a blurry picture of where my abilities lay than to go into the ride blind.

On that note, here is the elevation map for the IMWales route that I will be covering in July...

And with a few lines drawn in Paint, a few ROUGH calculations I get this...

Now, I didn't do all the hills, but I wanted to do a few to get a general feel for the course.

In comparison, I completed a 26.5 mile "Hilly" route yesterday that took me 1hr 56m to do. Firstly, I know I wouldn't have been able to do another lap of that course, never mind another 3.2 laps, and even if I could have done another 3.2 laps, at that speed I would not be able to get around the July course under the cut off time. This is where my worries have come from. Which is why I have tried to assess where my fitness lies, and what my abilities are at the moment. My concern started when I saw some of the charts and average speeds TJ was putting on here a few group sessions back, and how I was nowhere near those average speeds. I know we can't compare directly between two different courses, but surely some comparisons, such as total climbs, total meters climbed, climbing distance, gradients, average speed etc can be made.

Looking at my training ride yesterday,  http://connect.garmin.com/activity/312328703  and comparing it against my upcoming event course, I see that I have been training on a much tougher course , which has allayed my concerns a little. I'm sorry but I can't seem to get a screen grab of the garmin elevation graph for the ride yesterday but, in essence, the ride consists of 3 notable climbs over the 43km circuit.

The first climb has 265m of elevation over a distance of 5.6km. Giving a gradient of 4.73%.
The second hill has 134m of elevation over a distance of 2km. Giving a gradient of 6.7%.
The final hill has 62m of elevation over a distance of 1km. Giving a gradient of 6.2%.

So, in comparison, it seems I am training on much steeper hills. Which might be the reason my average speed sucks. This has given me some confidence in being able to complete the course. Further to this, I plan on trying to increase the speed I complete my training circuit and also to gradually increase the amount of laps I can complete until I can manage 4 laps in 8 hours by September 2014. That way, the Ironman Wales route should seem relatively flat by then .

I'd be interested in any comments The Pod has on this.

And seems I'm throwing out pics...

View from the top of my training ride yesterday...

And someone mentioned a pet gallery ...

When Judi posts, I get Judi's avatar.  When Salty posts, I get Salty's avatar.

I'll have what you're having.

Okey Dokey, bit of a long winded post this one, sorry......

I have been concerned of late that I suck at hilly rides. My concern is because in July I have a 112 mile bike ride around the "hilly" Ironman Wales bike course to do. It has a 9 hour cut off I think. I have been trying to compare my rides with others to try and gauge how I'm doing. I know this is not ideal, but it's all I have. I would much rather have a blurry picture of where my abilities lay than to go into the ride blind.

On that note, here is the elevation map for the IMWales route that I will be covering in July...

And with a few lines drawn in Paint, a few ROUGH calculations I get this...

Now, I didn't do all the hills, but I wanted to do a few to get a general feel for the course.

In comparison, I completed a 26.5 mile "Hilly" route yesterday that took me 1hr 56m to do. Firstly, I know I wouldn't have been able to do another lap of that course, never mind another 3.2 laps, and even if I could have done another 3.2 laps, at that speed I would not be able to get around the July course under the cut off time. This is where my worries have come from. Which is why I have tried to assess where my fitness lies, and what my abilities are at the moment. My concern started when I saw some of the charts and average speeds TJ was putting on here a few group sessions back, and how I was nowhere near those average speeds. I know we can't compare directly between two different courses, but surely some comparisons, such as total climbs, total meters climbed, climbing distance, gradients, average speed etc can be made.

Looking at my training ride yesterday,  http://connect.garmin.com/activity/312328703  and comparing it against my upcoming event course, I see that I have been training on a much tougher course , which has allayed my concerns a little. I'm sorry but I can't seem to get a screen grab of the garmin elevation graph for the ride yesterday but, in essence, the ride consists of 3 notable climbs over the 43km circuit.

The first climb has 265m of elevation over a distance of 5.6km. Giving a gradient of 4.73%.
The second hill has 134m of elevation over a distance of 2km. Giving a gradient of 6.7%.
The final hill has 62m of elevation over a distance of 1km. Giving a gradient of 6.2%.

So, in comparison, it seems I am training on much steeper hills. Which might be the reason my average speed sucks. This has given me some confidence in being able to complete the course. Further to this, I plan on trying to increase the speed I complete my training circuit and also to gradually increase the amount of laps I can complete until I can manage 4 laps in 8 hours by September 2014. That way, the Ironman Wales route should seem relatively flat by then .

I'd be interested in any comments The Pod has on this.

And seems I'm throwing out pics...

View from the top of my training ride yesterday...

And someone mentioned a pet gallery ...

Okey Dokey, bit of a long winded post this one, sorry......

I have been concerned of late that I suck at hilly rides. My concern is because in July I have a 112 mile bike ride around the "hilly" Ironman Wales bike course to do. It has a 9 hour cut off I think. I have been trying to compare my rides with others to try and gauge how I'm doing. I know this is not ideal, but it's all I have. I would much rather have a blurry picture of where my abilities lay than to go into the ride blind.

On that note, here is the elevation map for the IMWales route that I will be covering in July...

Seriously, make it a double. I need it today.

Okey Dokey, bit of a long winded post this one, sorry......

I have been concerned of late that I suck at hilly rides. My concern is because in July I have a 112 mile bike ride around the "hilly" Ironman Wales bike course to do. It has a 9 hour cut off I think. I have been trying to compare my rides with others to try and gauge how I'm doing. I know this is not ideal, but it's all I have. I would much rather have a blurry picture of where my abilities lay than to go into the ride blind.

Seriously, make it a double. I need it today.

To prepare I would focus on three things

1. Time in the saddle
2. Hill repeats
3. An increasingly long ride each week until taper.

I'd also make sure that I had the right gear selection.

When working on hill repeats, I'd also work on descending skills.

While on long rides, work on race day nutrition (as opposed to stopping for pub food).

With under 300 outdoor miles logged this year, I'd plan on getting a lot of time in the saddle between in the next six weeks. 

About two weeks before the race, be sure that your bike is tuned up and be very sure to tune up the brakes.

During at least one of your long rides, wear the shorts, if not the entire outfit, that you plan to use in July.

ALMOST DOOONNNNNEEEE!!!! Today starts my last week of classes before finals! (and before a faboo 2 week vacay from work!) AND, 2 of my finals are take-home/online--Score!!

Its still kinda busy this week: One group paper I am formatting, due Thurs. Another project due Thurs. Plus early starting to the take home finals, studying for the other finals, I am also acting in a wee little vaudeville style play (dress rehearsal tonight, full show on Friday), Mud run on Saturday, and then the Auburn Mini Tri on Sunday....Yes, I did switch it, and of course, now I am planning on actually competing in it, as I did complete it 2 years ago....of course, I was 6th from last, and it was my first tri ever....but still, I will compete. Temps will be in the high 80s too, so good times are a comin'

..And dad still seems to be improving/ok.....cant ask for anything better!

ALMOST DOOONNNNNEEEE!!!! Today starts my last week of classes before finals! (and before a faboo 2 week vacay from work!) AND, 2 of my finals are take-home/online--Score!!

Its still kinda busy this week: One group paper I am formatting, due Thurs. Another project due Thurs. Plus early starting to the take home finals, studying for the other finals, I am also acting in a wee little vaudeville style play (dress rehearsal tonight, full show on Friday), Mud run on Saturday, and then the Auburn Mini Tri on Sunday....Yes, I did switch it, and of course, now I am planning on actually competing in it, as I did complete it 2 years ago....of course, I was 6th from last, and it was my first tri ever....but still, I will compete. Temps will be in the high 80s too, so good times are a comin'

..And dad still seems to be improving/ok.....cant ask for anything better!

To prepare I would focus on three things

1. Time in the saddle
2. Hill repeats
3. An increasingly long ride each week until taper.

I'd also make sure that I had the right gear selection.

When working on hill repeats, I'd also work on descending skills.

While on long rides, work on race day nutrition (as opposed to stopping for pub food).

With under 300 outdoor miles logged this year, I'd plan on getting a lot of time in the saddle between in the next six weeks. 

About two weeks before the race, be sure that your bike is tuned up and be very sure to tune up the brakes.

During at least one of your long rides, wear the shorts, if not the entire outfit, that you plan to use in July.

Looks like here is the course on Strava. Thankfully, it appears to be short and only has the one Cat 4 climb you do twice.

I actually have some rides on Strava with similar elevation gain over that distance.

Nice. Send me your avatar on strava and I'll link up with you. Haven't been on there much.

To prepare I would focus on three things

1. Time in the saddle  - I haven't been getting time in the saddle because of that little hamstring pull I had a few weeks back. 
    
2. Hill repeats - which is why I'm doing the hilly route training. But how much was I supposed to be doing and how was I to gauge my level of ability. Erfo, the reason of the post.
    
3. An increasingly long ride each week until taper. - That's the plan .

I'd also make sure that I had the right gear selection. - Currently, on the bike, I have a triple on the front 52/39/30. And a 9 speed cassette 26-12. Whilst going up the very steep hills I'm in 52-12 and trying to keep my cadence in the 80s. When I feel it slowing I get up out of the saddle for 10-20 feet to give me a kick and give me ticker a little break before sitting back down for 80-90 rpm again.

When working on hill repeats, I'd also work on descending skills. - Yep, what goes up must come down 

While on long rides, work on race day nutrition (as opposed to stopping for pub food). What, you mean I can't train to get  my time down to 6 hours? That would allow me a 2 hour pub break at the half way mark. FFS.

With under 300 outdoor miles logged this year, I'd plan on getting a lot of time in the saddle between in the next six weeks. - See point 1 above. Also, felt a bit painful after the 135km ride the other day. So don't want to push it, plus a race on Sunday, plus I had that 2 week hiatus blah, blah, blah...

About two weeks before the race, be sure that your bike is tuned up and be very sure to tune up the brakes. -What, more money?

During at least one of your long rides, wear the shorts, if not the entire outfit, that you plan to use in July. - And on that note, we can get back to innuendo . Ordered some ASSos cream for the crown jewels, so will be applying liberal amounts. Have been on my longest ride so far in my shorts that I will be wearing on the day. No, uh, delicate rubbing that day. Mostly where the pad ends and rubs into the crease where the groin becomes the leg. Have been looking at saddles, either Adamo or Cobb. 

Well, here is one of the rides I usually first think of for "hilly". Similar length and overall elevation, but 13 Cat 4 hills, as opposed to bunch more that are smaller than Cat climbs. If you have a Strava account, from there you should be able to get to what I've posted. I only post the fun ones, like ones I drive to such as the linked one, or races. On more local rides of that distance, I'd have to really plan it out to get even 3,000 ft (or ~1,000m).

You're right in watching the time & distance and being able to cover ground, but at the same time be careful of becoming overly fixated on going for the exact distance as opposed to being out there for a long time. I have other rides on there that are 100-105 miles long with 6,000-8,300 ft of climbing on them. So really long and have lots of hills. That would be close enough for me to go into about any hilly Iron distance event with a reasonable understanding of how to pace it, how to negotiate the terrain, and how it will fit into the overall day as far as what it will take out of me.

 Thanks for all the advise from everyone so far, all valid points. Guess I knew what it would be, ie. "HTFU  'dem hills boy". Really finding it tough to find the time to train at the moment. Lot of stuff on, 13 hour work shifts 5-6 days a week etc.. But, I'll get there.