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Post by Vespa on Mar 26, 2008 8:15:00 GMT -5
Thanks for posting times. Keep 'em coming!
This could become a short benchmark within our community and for folk to measure their fitness year-to-year. Sort of like Town Mountain does for A-Ville.
Suggestion: For those -- who wish to compete or be compared only with themselves; and/or -- with HRM's who aren't attracted to a possibly puke-inducing, all-out effort (6-9 minutes at 100% should be way over the anaerobic threshold and approaching VO2 Max toward the end), just:
1. Identify a good, high Zone 3 HR (something you could average as a hard but sustainable effort over a long climb, Like Waterrock). This will be at or just below your AT.
2. Do the Airport Challenge climb at that HR, trying to maintain it steadily without too much variance -- this is easier than you think with a bit of practice.
3. Repeating this (be sure to post your times!) at different points during the year will give you more of an objective measure of your level of fitness than an overall absolute effort climb, which may be more subject to mental variables such as distraction, focus, or day-of willingness to endure pain. For example, Josh just climbed it in 9:50 with an average HR of 135. If he repeats the effort in June at 135 and does 9:00, then he's gotten fitter! (also, in the absence of lots of weight loss, his wattage would be increased, but most of us don't have that equipment).
NOTE: trying to compare different people at the same HR is like comparing apples and oranges. Have fun!
NOTE -- we added a category "Most improved time at non-variable HR" -- see Reply Number 8 on this thread. Here's a chance for a beginner to beat even a Cat 1 rider -- it'll all be about improvement, not God-given talent...
I'm going to do both types of efforts -- all-out, and at AT -- I just need to replace the battery in my HRM which is also my stopwatch. But I promise -- soon!
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Post by Vespa on Mar 26, 2008 14:25:07 GMT -5
Keep posting times on the thread; I'll post a composite list every so often. Times so far: Overall: 6:00, Stephen Benson 6:02, Josh Whitmore 6:26, Clint Hennessee 6:26, Stephen ? 6:59, Jay Mahan 7:09, Adam Heth 9:00:57, Jennifer Petosa 9:55, Mike Despeaux , Tony Men: 6:00, Stephen Benson 6:02, Josh Whitmore 6:26, Clint Hennessee 6:26, Stephen ? 7:09, Adam Heth 6:59, Jay Mahan 9:55, Mike Despeaux , Tony Women 9:00:57, Jennifer P. Masters (40+ men): 9:55, Mike Despeaux In-Zone Efforts (not ranked/to be timed again against self) 9:50 at 135HR, Josh Whitmore 8:52 at 155HR, Scott Baker ****************************** - Overall - Men - Women - Masters (40 and up as of 08) - MTB - Fixed Gear - Most improved time at non-variable HR (see reply number 17) Any time will be duplicated in all the categories it may meet (for example, if Deb does an attempt on an MTB, it'll go under "Women," "MTB," and "Overall.").
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Post by Scott Baker on Mar 26, 2008 16:57:42 GMT -5
I always thought the masters category was 35+. I wonder if anyone is actually turning 40 this year.... ;D
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Post by mvi on Mar 26, 2008 19:35:58 GMT -5
Quote"1. Identify a good, high Zone 3 HR (something you could average as a hard but sustainable effort over a long climb, Like Waterrock). This will be at or just below your AT." end quote. I might be wrong but I would say:" If you ride a long climb like Waterrock knob as hard as you can, at a constant effort, this will be at or just below your AT. " It is almost impossible to find the motivation do hurt more than you do at AT for such a long time IMO.
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Post by Josh Whitmore on Mar 26, 2008 20:09:50 GMT -5
First Real Attempt6:02 Discussion: Ouch! This length of TT really hurts. I rode it pretty good for the first attempt and paced it almost correctly. I think I can squeeze out another 15secs with a couple more attempts. I actually averaged a higher wattage than I thought I would (426w). You can see from the power file below that I started off hard to get up to speed then quickly settled into what would be a sustainable effort for the duration. The spikes in power where when I stood up in the steepest sections, like around the switchbacks and just after the turn. The steepest sections are where you can make up the most time. The lowest valley in power was just after the lookout where the road flattens out a little, a good place to catch a breath till the all out sprint to the line. I died a little in the last 20-30 seconds. The cool thing about using power is I can see exactly how hard I am going in real time and judge with each pedal stroke if it is correct. You can see that the power line decreased overall during the duration (trends down) this would indicate that I would need to start a little slower and save more for the second half.
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Post by Wrenchmeister on Mar 26, 2008 20:50:51 GMT -5
507 feet of elevation gain. I checked it today using a pressure-based altimeter from Wake Robin to the airport gate. Should be accurate to within about 10 feet. I was in a car, as some of you may have suspected.
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Post by Vespa on Mar 27, 2008 7:44:46 GMT -5
Great posts. Andrew -- thanks for the data! Josh -- that last 100 feet really hurts, doesn't it? When you can see the "gate ahead" sign, you should be in a world of pain... Scott -- Masters categories at Nats anyhow are 30-34, 35-39, 40-44, and so on... My first master's season was 1998. Some of the fastest guys anywhere in any category are the youngsters in your age bracket. Our event's first Master's category is 40+, because I turn 40 in October and own this thread. Martin -- Yep -- your language is more clear; I chose Waterrock, although it's a little long, because from Dark Ridge it's a good approximation of a 40k TT. Conventionally, in the absence of a Conconi test or other methods, your average HR for your highest sustainable one hour effort (the hardest you can go without blowing up) will be close to your AT/LT. It's a good, although less scientific, way to approximate your AT and it's a generally accepted method. Obviously, you need a HRM that will record an average HR as the peaks aren't telltale. An hour TT on a trainer would be better than some long climb, but that takes some brutal discipline.
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Post by Josh Whitmore on Mar 27, 2008 20:49:56 GMT -5
507 feet of elevation gain. I checked it today using a pressure-based altimeter from Wake Robin to the airport gate. Should be accurate to within about 10 feet. I was in a car, as some of you may have suspected. That calculates to 9.6% grade average on the climb.
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Post by wcuracer on Mar 28, 2008 16:55:52 GMT -5
Great to see people attempting a challenge around here I hope to see more times. I did it before the Tuesday night ride with all my gear for the ride packed on me. With a time like 6:26 it definitely HURT. I hit Z4 fairly early and maintained it most of the time with very little Z5 but next time intend to go way harder later in the ride. I think under 6 for me is very possible but I think its going to be more mental than anything. I think Josh's time of 6:02 is incredibly fast and will definitely be an incredibly tough time to beat for me and even for himself. I am curious to see Gibbs, Baker and Cooper's time. There is one guy in the community not sure of his name but he can climb amazingly but I don't think he rides in group. I happen to run into him one day and he took me for a climb I don't think I will ever forget. Thanks for issuing this community challenge Mike it allows everyone to see if they improve on there Anaerobic Short Term Climbing ability each year. I will have more times posted in another month or so! Take care, Clint!
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Post by sweazzy627 on Mar 28, 2008 18:17:04 GMT -5
I have only been to the top of airport once, over a year ago, and decided to see what the road was like today. I started easy, but as I turned to go up to the airport my time looked good so I booked it from there. As I went through the gate my time read 6:26.
Name- Stephen Cat.- Men under 40 Time- 6:26
Clint that mystery guy is Fred, he rides in this area on Mondays.
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Post by Scott Baker on Mar 28, 2008 21:35:21 GMT -5
I rode it today easy to get a recorded split using my Garmin. Gibbs and I just rode the Tilley Creek/Ellijay out and back beforehand, so I had 4000' in 25 miles in my legs at the start. On a perceived exertions scale of 1 (easy) to 10 (hardest), it felt like a 3 or 4. I'll try and ride it all out sometime soon where it fits into my training. For the data junkies, my 37 year-old carcass weighed in this morning at 194 lbs, the bike was about 18.5 lbs with the half water bottle and seat kit on it. I rode a 50/34 and 12-27 gearing, pretty much staying in the 34-27 combo other than down-shifting a a few times when standing in the steep parts. I am not sure how fast I can ride it, but I think I can do it under 6:30 for sure, hopefully a bit faster. My max HR is ~186 bpm with my current perceived LT ~172 bpm. Ride Time: 8:52 Distance: 1.07 miles (I stayed right of the double-yellow the whole time) Avg Speed: 7.2 mph Avg Cadence: 73 rpm Avg HR: 155 Max HR: 165 Elevation Gain: 487'
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Post by TC on Mar 29, 2008 18:14:55 GMT -5
Rode it today between rain episodes with Jen. Jennifer: 9:00.57 TC: DNF (puked at the turn to the airport trying to keep up with my wife, really) I'll try again tomorrow.
Jen competed in the Haymed.org tri this am. She was 1st in her age group. Hasn't swam a lap since 2004 or run since December. Her bike split was 4th place overall for men and women. Lecky Haller got 3rd overall men's title. (yes, vespa, the same Lecky)
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Post by TC on Mar 29, 2008 18:16:21 GMT -5
I need to wear my HRM next time and keep my rate lower till the latter part, that is the plan anyway. Comments?
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Post by nchillbilly on Mar 29, 2008 20:30:24 GMT -5
Where the hail is this climb? Show me a map!
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Post by Scott Baker on Mar 29, 2008 21:12:23 GMT -5
It is right across the 4-lane (107) from the main WCU entrance and is the road that leads up to the airport and animal shelter. The gate where the finish is located is about 100 meters from the summit at the airport parking lot. I hope this helps.
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