Need Advice on Time Trial Strategy

[Andrea]

I'm competing in the Joe Martin Stage Race this weekend. The race is heald in Fayetteville, Arkansas, which is in the Ozarks. This will be my 3rd USCF sanctioned race, and I'll be competing as a cat 4 (in the cat 3/4 division). I am not sure how exactly to ride the time trial course this Saturday...

The course is 2.5 miles long. It has a brief flat section at the start, but the remainder of the course is a climb at a grade of 6-10%. I am not the most awesome climber in the world, but I definately hold my own, and have out-climbed most other cat 3/4 women in my previous races (note- previous races have been rolling hills w/a couple of big hills interspersed).

I do hill intervals on the biggest hills in my area at least once a week, but, I live in Memphis, TN, so I'm talking about short hills that, on a good day, you can do in about 2-2.5 minutes.

Last year, for my category, the better times from this course were from 11-12 minutes (the best pro 1/2 women did it in 10-11).

Any tips from some of you that have the luxury of long climbs in your area?

[Eden]

For a hillclimb TT (does it end at the top or come back down? it sounds like it does not come down.) Unless the flat section is long enough to make a big difference, I would forget any TT equipment - aerobars, aerowheels, aerohelmet are mostly just going to weigh you down when you are climbing a hill like the one you've described.
When it comes to climbing hills, in a TT its really just like any other TT. You pace yourself to go as hard as you can sustain, don't worry too much about anyone else, but climb at the pace that you can keep without popping. Do you know what your LT is? I find in a hillclimb I can keep my heart rate a slightly higer rate than I can for a flat TT (flat 183-184, hill 185-187). When you get to about 200 meters or so give it your all out effort.
don't worry about keeping your cadence really high - if you usually do 90-100, its OK if you are doing 70-80 - maybe even slower on really steep sections.
Warm up really well - even better than for a flat TT - this is going to be a really short and all out effort, you want to make sure your body is ready for it.

[Andrea]

You are correct in assuming that it's just uphill. Thanks for the HR advice. I will be sure to keep an eye on my monitor.

As for aero stuff, the only thing I've used before is clamp-on bars, which I figured would not do me much good, because I prefer to hold my hoods or drops when I climb.

What about switching between sitting/standing? Does it help to switch emphasis to other muscles briefly on long climbs, or will standing wear me out quicker? I usually just stand for very steep hills or when I want to haul *** up a short one (I'm more of a sprinter than anything else).

[SheFly]

Eden has given you some great advice! No TT equipment required for this. I find that in the act of standing to climb, I actually LOSE speed, and then pick it back up. It goes down again when I sit back down. If you can maintain speed in a seated position, I would suggest that. HAve you considered a bigger gear ratio for this part of the stage race to give you enough gearing?

Good luck, and be sure to post your race report!

SheFly

[Eden]

Whether or not you stand or sit for climbs is pretty personal. For longer climbs I am generally a sitter - I tire more easily standing, though on very steep sections I will stand if I need to and sometimes just to stretch a bit.

[Andrea]

I did the climb in a time 12:48- good enough for 7th in the TT in the cat 3/4 division (would have been 57th in the pro 1/2 women's division). It was hell on earth, and I averaged a "blistering" 11.2 mph.

Thanks for all the advice!

If you're interested, I have a race report in my blog (look for it on my profile in the link below).

[RoadRaven]

Hi... a bit late with anything to say - and besides, I know stuff-all (she says oh so delicately) about hill TTs...

However... us TT enthusiasts have a thread going for tips and tricks on TTs here...

http://forums.teamestrogen.com/showthread.php?t=12489

If you want to add anything there on hills etc... that would be great.


Glad you are pleased with your TT, 7th is a good effort particularly on a hilly course.
I'll check your blog out at work where the connection is faster (sssshhh, don't tell the boss!)