Distance Climbing Help

[IFjane]

Starfish - I live virtually at sea level (about 1000 ft. elevation here at my house), but go to the Rockies every summer to ride. The only thing I would add to what everyone else has said is to really pay attention to heartrate. I don't rely so much on percentage as I do the actual number. Through the years I have learned that I can ride at altitude (7,000 ft. and over) if I keep my heartrate below a certain number. Above that and I crack because of lack of oxygen. I am not and never will be a fast climber, slow and steady is more my style, but eventually I make it to the top.

[Starfish]

I don't rely so much on percentage as I do the actual number.

I can relate to this. I haven't done a field test to see what my TT HR is for a long time, so I'm not completely clear on my HR percentages these days. But, I am getting a pretty good read of how long I can go at various actual HRs, and how they affect me later, etc.

Thanks for your post. Makes a lot of sense.

[Starfish]

BTW, I just posted a new thread/question called:
Should I do the metric, or the whole thing?

Would like to invite you ladies to weigh in, if you feel like it!

[GLC1968]

I know I'm a little late coming in here but in addition to all the good advice you've already gotten, there is one thing I want to add.

My husband and I had been training to do some local mountain centuries as well. We live in the foothills with about 3 or 4 mountain climbs within 50 miles of us, so we have to get a little creative to do the heavy elevation days. One thing I read in my training research has really stuck in my head. I forget who wrote this, but they compared building your climbing ability to body building (or muscle gain). Your body does it's best work when you are RESTING. You build strength and muscle when at rest, not when you are riding. This is why periodization is such a huge buzz word in all sporting events. You need to have periods that are quite a bit of a departure from your overall goal to ensure consistent injury-free progression and to prevent over-training. I think MP mentioned a week where you do the miles but not the elevation followed by a week where you cut the miles short and ramp up the elevation. This is what we have worked into our schedule and it's not only nice for variety (mentally) but it was truly helping my body. I swear that the first long ride with elevation we did after the two week alternating rotation schedule seemed MUCH easier. I think that the week of short miles and big elevation really pushed my legs further than they had ever gone, and then the rest days followed by the long ride just helped them recover. It truly showed in my performance only two weeks later.

Anyway, just some things to think about. I am by no means an expert and unfortunately, due to a crazy work schedule followed by an illness followed by another crazy work schedule, I've now been off the bike for 5 weeks and had to miss our first event of the year. I feel like I'm starting at square one myself and this past weekend's 60 mile, moderately hilly ride pretty much proved it. Ah well...that's the beauty of the human body...it'll adapt again.

[IFjane]

GLC - I am really interested in some specifics on your periodization schedule. How far are your long rides & how far the climbing ones (with how much climbing?)? The problem I have up here is that we have LOTS of rolling hills with great climbs, but not too many sustained ones. Because of the restricted access to the Shenandoah Natl. Park (my county borders it), we have to drive a long way to find routes with sustained climbs to the top of the mountains. I would like to throw some of your workouts in before we head to CO for the Triple Bypass this year. Anything you can tell me will be greatly appreciated!

I understand your frustration from being off the bike for 5 weeks. I, too, am trying to play catch-up with my training. Hang in there!

[maillotpois]

GLC was referring to my post about the group I am coaching for the Death Ride (130 miles, 14,000 feet) - where we're building their distance and climbing, and I have been doing some alternating of what we're pushing week to week - and also giving them some true periodization in there as well. They seem to be doing great with it, and I think they'll do well at their event.

So a typical (mid-season) progression for them would be:

50 miles, 4000 feet
65 miles, 5000 feet
75 miles, 6500 feet
50 miles, 4000 feet
80 miles, 6500 feet
125 miles, 7000 feet
90 miles, 8700 feet
50 miles, 4000 feet

Alternating the (relatively) short rides with a lot of climbing, like our last ride - 90 miles with 8700 feet - with long rides with less climbing kind of edges them up for both the distance and the climbing components wihtout overworking them. In the next month, they'll have two 100 - 120 milers with 10 - 12,000 feet, alternating with easier rides, including a century with about 6000 feet and some riding passes at altitude.

What's great is seeing how the rides they used to think were super hard are now easy. That's the point!

[IFjane]

Ok, gotcha! Thank you for the clarification. I had forgotten about your earlier post (didn't go back and read it this afternoon).