10 days until uphill TT need fitness help

[etl]

I'm going to try out for a local bike racing club on the saturday after next. i've been in strong shape on and off over the summer. i can fake the speed and endurance stuff fairly well but i understand that the club is going to be timing on our one big regional climb (NYC area, "Alpine Climb", roughly 1.2k at 8.5%).

i am a rusty engine and a bit of a Clydesdale. i can be back to form by the time the season starts but certainly not in a week and change. i need help with an optimal shed weight and train hard but not break myself plan.

any advice from the forum fitness experts. aside from epo. help...

 

[Renault78law]

No way to cheat a TT, particularly uphill. Eat clean and ride the course for a week, do recovery rides in between and the days before the race. Pray.

 

[etl]

will concentrating on hill repeats between now and then with a two day break before hand be of any significant help?

...

i should point out that i'm not looking for a miracle, i'm just trying to figure out how to maximize this tiny amount of time.

 

[why]

Cycling is all about wattage. More wattage, more movement. Concentrate on maximal anaerobic capacity by working on a stationary bike at a high resistance level. Learn proper cycling technique (when to push down at the ankle and pull up with the opposing leg, etc.). You can easily increase wattage by using more muscles -- don't be one of those fools that just push down with their vastus medialis and lateralis. Get pedal clips and monitor your wattage.

 

[garmentmerchant]

definatley if you dont have clip pedals definately get them you will get power on both your up and down stroke. I did mountian biking competitions for awhile in high chool so I am not a big road racer but good luck to you. Run the course at least a couple times between now and then and when it comes go time give it everything(sounds remedial im sure). Never underestimate the power of being very well hydrated, start hydrating 48 hrs in advance.

 

[bbaquiran]

I doubt you can improve your power output much in two weeks. Get a triple chainring and maybe a 12-27 cassette, if you haven't already.

 

[rjmaiorano]

If your already in decent shape and consider yourself a clydesdale then you could do this quick. If it was my race I would concentrate on hill repeats on that hill, maybe 5 at like 60-70% (whatever is slightly below your lactic acid threshold) never leaving the saddle.

Gaining proper anaerobic capacity will be more important than losing any weight, just accept the weight loss from the extra work, but don't concentrate on it.

Also if you can get on an ergometer, do that too.

If it were my race, at only 1.2k I would probably move in maybe .5km (if that) in saddle, then leave it all out the rest of the way out of saddle til I was broke off.

 

[etl]

thanks for the feedback. i normally ride an 11x21 and realize that it's probably silly for me to switch over to the 12x23 for the big day. is there any benefit to me training on the 21 and saving the easier cog until needed?

off to do more hill repeats. fun "fun".

 

[SUPER K]

Is it all a climb, or hills? If hills, for every up , there is a down. If you push it on the down, that extra weight is an advantage.

 

[rjmaiorano]

Originally Posted by etl

thanks for the feedback. i normally ride an 11x21 and realize that it's probably silly for me to switch over to the 12x23 for the big day. is there any benefit to me training on the 21 and saving the easier cog until needed?

off to do more hill repeats. fun "fun".

In my opinion you don't need the extra cog.

And good call on goin out for some fun. Have fun

 

[etl]

Super K, the ride will be rolling. I know my weight is an advantage on descents but it's sort of a cold comfort in comparison to the , literally, uphill battle. So far as i know, their TT will only be about the one climb.