Strava shootout, Rapha 500, and Diabolical climbing

December 24, 2011 at 11:30 pm Leave a comment

Diabolical double oak climbing profile. Each red box represents a climb/hill of at least 0.25 miles long and average gradient >5%. Each blue box is a downhill at least 0.25 miles long and >5% gradient.

Yesterday was the first day of the Rapha 500 challenge (ride 500km Dec 23-31). I’m hoping to knock out all of it in just four days (85 miles yesterday, 93 miles today including a KOM on the BBL ride, 30-40 miles tomorrow, and 135 miles on Monday riding from Birmingham up to a spot near the interstate in Hartselle where Kristine will pick me up for the rest of our trip up to Wisconsin). Yesterday was also the day that I picked to put in my effort on this week’s Strava KOM shootout climb – Oakdale. My friend Warren St John was back home visiting from New York, and we got in a good short climbing ride on Thursday ahead of a much longer, and more diabolical climbing ride on Friday (yesterday). Basically, I looked at the topo map and tried to direct us to wherever the contour lines were closest together (i.e., the steepest hills I could find). This was all on the way out to the Double Oak Way climb which is 3 miles long with gradients exceeding 20% in several places and maxing out at 25% in one spot. We didn’t finish the Double Oak climb, however, because some hunters or Alabama power workers were at the gate and turned us around. That’s ok, though, because it was still well over 11,000 ft of climbing packed into a difficult 85 miles.

Making the ride even harder, I did my max effort on the Oakdale KOM – 7’07″ at an average heart rate of 179bpm towards the beginning of the ride. Here is my heartrate and strava-calculated power data for the climb –

Oakdale KOM heartrate, Strava calculated power, speed, and elevation Here is the link to an interactive version of the Strava data – http://app.strava.com/rides/2848502

And finally, here is the detailed topocreator map of the route.

Oakdale Double Oak lots of climbing

Entry filed under: Training. Tags: , .

Alabama topography annotated Photos from trip to Wisconsin 2012

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Quick reference stats

Anaerobic Threshold:
Power:315 watts
Heart rate:180 bpm
Maximums:
Power:1097 watts (5s)
Heart rate:198 bpm (5s)
AT power estimated by critical power curve in Golden Cheetah, which predicts I should be able to maintain 315 watts for 1 hour.

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