Episode Topics:
Social Media:
https://www.instagram.com/postridecafe/ (https://www.instagram.com/postridecafe/)
https://twitter.com/PostRideCafe (https://twitter.com/PostRideCafe)
Strava:
Aaron - https://www.strava.com/athletes/777347 (https://www.strava.com/athletes/777347)
Sam - https://www.strava.com/athletes/150453 (https://www.strava.com/athletes/150453)
Strava…..Stats of the week!
Sam - 79 mi, 5377 climbing feet
Aaron - 187 mi, 7234 climbing feet
Ride of the Week:
Sam - “Castle 4 z2” 35 mi, 1500 ft
Aaron - “PV Climbing”
Pro Cycling News:
Tour de France decision set for May 12th
https://www.cyclingnews.com/news/velon-teams-create-digital-esport-race-series/ (Velon teams create digital eSport race series)April 22-26th, 5 hr, 3 man teams, ‘Digital Swiss 5’, All Velon teams plus every team invited that was due to attend real races. Some Cameras on riders faces.
Inside the Movistar Team 2019
https://www.netflix.com/title/81130094
Eat. Race. Win.
https://www.imdb.com/title/tt7985540/
Race Coverage:
Topic of the Week: How to pace a climb, pace yourself
How to pace a climb:
https://www.youtube.com/watch?v=_aRlu64SEfw (https://www.youtube.com/watch?v=_aRlu64SEfw)
To me it comes down to the length of the climb and how you are going to ride it: out of the saddle, seated, high cadence/low. There could be different reasons for each depending on what you are trying to accomplish and your abilities. If it’s very steep I try to stay seated and pace myself unless it’s short then I think faster is the way to go. Likely that will involve getting out of the saddle which will take more energy so not something you want to do very long...unless your contador.
We kind of got into a higher cadence style of climbing a few years back and it has been beneficial. It really started from z2 training to help build a base where you can gradually up your avg speed while keeping a lower heart rate as you progress in your training. Applying that to climbing lets you use less power to go the same speed which results ideally in lower energy being spent and therefore lasting longer.
https://trainright.com/climb-hills-faster-3-workouts/ (https://trainright.com/climb-hills-faster-3-workouts/)
The next article breaks down some training for the 3 types they break down: rolling hills, long climbs and the wall.
Rolling Hills:
Momentum and shifting are the keys to thriving in rolling hills. Pedal moderately on the downhill to gain speed and shift gears as you go up the next roller to keep your feet moving at least 80 rpm. Try to resist the temptation to ride the whole hill in the big gear you are in at the base; that’ll work on the first few hills but not all day long.
Long Climbs:
Start a long climb at a conservative pace so you have energy for the steep sections and energy for the last few kilometers. In reality you’re not likely to actually speed up toward the top; you’ll just slow down less. The end result, however, is that you’re likely to complete the entire climb at a faster overall pace (lower elapsed time) because slowing at the top is where athletes lose a ton of time.
The Wall:
Because of the grade and the resistance your cadence is going to fall, probably below 70rpm. But you have to achieve a balance between over-gearing (which drives your cadence even lower and causes you to bog down) and spinning (which will cause you to lose momentum). These hills are a good opportunity to use your body weight by climbing out of the saddle, especially since they tend to be short enough that you can reach the top before fatiguing.
Next Week Preview:
How to recover from all this climbing
