Turbo Hill Training

[jdtate101]

I'm doing the Marmotte next year and want to start my training now. I'm already quite fit and do loads of miles (including hills), but I'm aiming to increase my power/weight ratio, by loosing a bit more weight (now 12.5st...going to 11.5 if possible). The longest mountain I've done was in California at 20miles, 6% constant grade, 4300ft ascent, 1hr 42mins. I can do this mountain with ease (it's not easy, but it's not a ball buster either), so know I have the endurance to do the Galibier.

What I want is to simulate doing long climbs on the turbo, so if I just wacked up the resistance and ran the cadence at 70rpm would this be a good approximation? I would aim to put out 220-260W for the hr on this sort of slow grind. Throw in some interval sessions and some legs gym weights sessions (plus as much road milage as I can manage in the winter) should be ok?

Anyone else do this event, and if so can you share what training you did?

 

[black'n'yellow]

Sounds like you have a power meter, so just ride at your target power for your target duration. Save the interval work for other sessions. Pushing leg weights in the gym is pointless - you would be better spending that time on the bike.

If you don't already have a copy, get hold of 'training and racing with a power meter' by Andrew Coggan.

 

[Winnershsaint]

This is an interesting question. Have a friend who is also doing La Marmotte next year and is going to do a lot of his initial training in his garage. Firstly in absence of a power meter he has got power readings for his turbo. Don't know where this came from, somewhere online. Using a 6 minute VO2 test to get an average speed he has calculated his FTP and used that to set training zones according to power. His reasoning in using the turbo is that the climbs in southern England cannot replicate the length of time you have to spend each on climb in the Alps. As well as this his thinking is that the ride is essentially one that lends itself to intervals (long climbs/descents, valley transitions). What he is doing is using Zone 3 tempo pace intervals, to help. Starting fairly modestly with 3 x 5 minute intervals at between 75 -90% of FTP the 3 intervals will stay but will increase in length month on month. Between each interval will be short recoveries followed by Zone 2 endurance pace riding. I have no idea if this works but even if they are not entirely accurate without a power meter the training zones correspond pretty much with those he has calculated in the past using a hrm. Please understand that I personally have done none of the calculations etc and have very little knowledge of anything other than that which relates to my zones which I would be rather reticent to go public with. If you could see the numbers you'd realise why.

 

[montage]

220-260W seems a large range. 220 watts for an hour doesn't seem that bad, 260 would hurt. Climbing is essentially time trialing but no emphasis on aero, and a huge emphasis on weight, so you can use those sorts of training plans for guidance

 

[Rob3rt]

220-260W seems a large range. 220 watts for an hour doesn't seem that bad, 260 would hurt. Climbing is essentially time trialing but no emphasis on aero, and a huge emphasis on weight, so you can use those sorts of training plans for guidance

Exact-a-mundo!

Also long climb's that are not steep, your cadence shouldn't drop much if at all, as you won't be running out of gears. I would suggest that 2x20 min sessions are a staple session, riding at about 85-90%

 

[MattHB]

What's your FTP?

And get the coggan book

 

[amaferanga]

3x5 min tempo intervals are a waste of time. That should be easy. An hour solid at 75% FTP should be easy. An hour at 90% should be challenging but still very doable.

But then using power numbers guessed from a turbo trainer speed is a bit pointless anyway.

 

[jdtate101]

So far I've used my powertap in my turbo bike on the turbo and done a series of ramps to determine where I can hold my power long term. So far I'm comfortable pushing 250W for a long period (40+mins) at 80rpm. I'm aiming to increase this to 300W by the end of the spring, so that pushing 250W for 2hrs+ should be no problem.

Last time I did a big mountain (as mentioned in the OP) I was at 235W for 1hr42, so I'm training in the right area.

 

[MattHB]

So far I've used my powertap in my turbo bike on the turbo and done a series of ramps to determine where I can hold my power long term. So far I'm comfortable pushing 250W for a long period (40+mins) at 80rpm. I'm aiming to increase this to 300W by the end of the spring, so that pushing 250W for 2hrs+ should be no problem.

Last time I did a big mountain (as mentioned in the OP) I was at 235W for 1hr42, so I'm training in the right area.

Going from 250 to 300 is quite a big increase, especially if you're already trained/partly trained.

Assuming your FTP is around 250 (which sounds close), and the first 100w is considered 'free', your looking to increase your FTP by 25%.. a big ask in a short time span. Not a target that id like!! (Not saying you can't though).

 

[jdtate101]

One can but try......As you say, it's going to be a challenge, but I'm up for it. Decreasing my weight will probably be an easier option.

 

[Rob3rt]

Do both! Weight down, power up!

 

[jdtate101]

That's the plan, how much of it I actually manage to do is open for debate (especially over xmas...mmmmmmmm food!!)