Why I Suck on Steep Climbs

Brett found this article on the web somewhere. It basically explains why I suck on climbs of 6% or more and offers some advice on how to get better. Here it is:

Why Do Only Steep Climbs Defeat Me?

Q: I'm a strong climber with good endurance on long, gradual hills, even at the end of long rides. But as the climb steepens to 6% or more, I fall apart, especially if I stand. How come, and how can I get better? -- Mel S.

Coach Fred Matheny Replies: You didn't mention your size, but from the nature of your problem I'll assume you are relatively large guy.

Size is important because climbing always depends on power-to-weight (PTW) ratio. If another rider puts out more watts per kilogram of body weight than you do, he'll climb steep hills faster even if you generate more power in an absolute sense.

Example: A 90-kg (198-lb.) rider who can produce 360 watts for 20 minutes has a PTW ratio of 4.0. A guy who's 70 kg (154 lb.) and produces 300 watts for 20 minutes has a ratio of 4.3. He'll climb the steep stuff faster even though he's putting out fewer watts.

But a big, powerful rider will go faster on the flat where gravity isn't an issue. That's why horses like Fabian Cancellara time trial better than lightweight climbers like Carlos Sastre.

As the grade steepens, the advantage of pure power lessens -- and the advantage of a superior PTW ratio increases. So, if you're pretty big and typically ride strongly on the flats, this explains why climbs get harder for you as they get steeper.

You mentioned having trouble when you stand. That's often the case with larger riders because when you get out of the saddle, you have to hold up your body weight as well as push the pedals. The more you weigh, the more of your available power goes to supporting your body.

Now, how can you improve on steeper climbs? Here are 4 fundamentals:

• Lose weight if you carry extra body fat.

• Increase power with well-designed hill interval training as described in my eBook, Climbing for Roadies.

• Get to the front of the group before steep climbs. You'll probably slip back and may even lose contact, but heavier riders can descend faster so you'll have less ground to make up.

• Finally, employ the technique all good climbers know: Suffer!

So, the coach says lose some weight, do more training, get to the front and suffer. I actually did the last two suggestions on RedSpoke so maybe I should try the first two in future climbs. I'm surprised he didn't mention my special technique of switch-backing. Perhaps this isn't legal.

RedSpoke Reflections

It's now Wednesday, July 22nd, 3 days after the RedSpoke ride ended and time to reflect a little on my experience. First, I think the ride was great. The soreness has left my thighs finally, three days after the ride ended. On the way back to Seattle from Loon Lake I was too tired to drive more than 40 miles. With the warm car, sun in my eyes and tired body I found myself nodding off and turned the driving over to Margie. My arms, legs and hands were all swollen from loading up on Gatoraid, Incite, Gui and other high potassium compounds for five days in a row. With the accompanying water retention I gained 6 pounds over five days although I burned over 33,000 calories which is almost 10 pounds. After getting off the plane in Tampa it felt like I was walking on stumps. Thankfully, the weight gain is now gone and I'm feeling more normal. Yes, it was many times more difficult than I thought it would be. The pace was not that difficult for me but the climbs were. The hills and grades were much steeper than I am accustomed. I could stay with Brett, Scott, Deb, Juan, and Ron on anything flat and up to 3% grade. Beyond that I was droppped like a hot potato. I have much more respect for the people who climb hills and especially for big people that climb hills. There was a rider named Mongo (I don't know his real name) who was 6' 6" and probably weighed 360 or more. I have the utmost respect for him.

Support was the Best
The support provided by RedSpoke was the best. From the SAG support team and stops every hour or so to the superb mechanic from R&E everything was top notch. They loaded our bags into the van at the start of each day and unloaded everything for us at the next camping spot. Debbie even put up our tent at Davenport which was extra nice and she isn't even a Rotariat or part of the SAG team. The food was plenty and varied and for the most part delicious. Scott, the mechanic accommodated everyone's request for help as near as I can tell. The first evening in Skykomish I asked him to check out my bike and I told him the strange noises it was making. He pulled the rear wheel off and gave it a spin. In less than two seconds he had diagnosed the problem; a bad rear hub bearing. At first he wasn't sure he could fix it since he did not have the exact replacement parts for my Velocity wheel. Like McGiver would do, he used a hub off an Easton wheel. However, this hub was one millimeter too short causing the bushing to stick out one millimeter too far. That did not stop him. He fashioned a 1 millimeter washer out of a bottle cap to fix the problem and handed me my bike back. Later in the ride he adjusted my front derailleur as I had crossed over some "wake-up" bumps and this had caused me to be unable to hold my big ring. Can't say enough for Scott's support.

Implications for a Ride Across America
The RedSpoke ride has given me much to think about and ideas on how to better plan for a ride across America. I now know that it's not just miles to be considered in determining how far to ride each day. The terrain, weather and support conditions play varying roles in setting mileage goals for each day. Perhaps one way to estimate mileage is to consider and calculate calories burned. I would guess my limit would be about 15,000 for one day with 10,000 being a very good ride and 5,000 being a fairly easy ride for a day. Considering elevation gain, 5000 feet is a pretty good achievement. I know what that feels like now. In Florida, my rides are averaging 40 plus miles and 700 feet elevation gain. On RedSpoke, the average mileage was nearly 70 and the elevation gain averaged 3,600 feet. On both counts RedSpoke was tougher than my daily rides. But the significant difference is five times my normal elevation gain. I'd have to ride 200 miles in Florida to get the same gain. How to carry enough water for a long ride without support is a good question. I'm not sure the RedSpoke could be done (including the Century) without carrying additional water. Perhaps a 100 ounce camelback plus two 24 ounce bottles would work. Another unknown is bike support. If you follow the Adventure Cycling routes that might not be a problem as there are lots of bikers along the way and bike shops too. But on our RedSpoke ride it was nice to have support nearby and every evening to attend to problems that crop up. Ideally, I like to ride with only a credit card and with my own support vehicle. Getting a nice shower every evening would be great. There is a web site at www.warmshowers.org that matches cyclists with folks that have offered to provide lodging and warm showers for a night. I'm not sure how it works but if you were traveling unsupported it may be a way to get a good night's sleep and a warm shower. Finally, it would be good to have someone to ride and chat with on a long ride. Although I was dropped numerous times on RedSpoke as we climbed up the hills, there always seemed to be someone at the top or at a turn to help me along and get me back to the others. Finding a rider who rides a similar pace would be perfect as you could help each other maintain a good pace and take turns pulling.

RedSpoke Day Five

Davenport to Spokane

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We spent the prior night at the bowling alley in Davenport where we bowled and had some pizza and beer. When we arrived back at the middle school camp at about 10 p.m. to the sounds of cows mooing nearby. Luckily we were tired from the ride, beer and pizza and fell asleep quickly. Apparently the cows mooed all night as others on the ride said they dreamed of steak burgers. The ride started at 8:30 am which was a nice change. The pace was fast as we left Davenport with a slight tailwind. We averaged 18.5 mph for the first 20 miles. The ride into Spokane was flat to slighly downhill with the exception of one hill at Deep Creek. It's a short but steep climb maybe 6%-8% for 3/4 mile. However, as you approach it it looks like 20%. We stopped at the Expresso stand at Airway Heights. From there it was downhill to the Cemetary where we all gathered prior to riding as a group into Spokane. We rode through Fort George Wright and up "doomsday hill" a 7%-8% grade for 1/2 mile and then through many stop lights to the end at Riverfront Park. The ride was over. 345 miles. 17,832 vertical feet. 14.54 mph average (ride time). Max speed 45.9 mph. Max heart rate 164. Average heart rate 127.6. Average cadence 66. Total calories 33101.

RedSpoke Day Four

Coulee City to Davenport

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This was the toughest ride of the day. Another 5 a.m. breakfast followed by a Century ride (100 miles). Vertical gain was close to 5600 feet and the last 15 miles were into a 30 mph sidewind. There were four of us that made this ride together. Brett, myself, Scott and Juan. Only 10 riders completed the 100 miles.The route was fairly flat at the start as we headed out along the Columbia River with a few small inclines placed in front of us to keep the ride interesting. It was a hot day and we drank plenty of water. We passed by Grand Coulee Dam but didn't take the tour. The trip down to the visitor center would have meant a four mile detour and that wasn't in the plan. The ride out of Electric City was up but not too steep and we kept a good pace through the rolling hills into Wilbur. We caught up with a Tandem along the last few miles and the others drafted it into town at a good clip. I got dropped near the top of the last hill and struggled the last few miles. The hill was only 4% but it was just too long for me to keep up. From Wilbur to Davenport we encountered a downhill grade on the way to Fort Spokane where Brett hit 48.7 mph. For me, it was one scary downhill ride with lots of turns. I hit 45.9mph with my breaks on part of the way. The downhill turned into an uphill at the bottom with a mile or so of 5% to 7% grade. From Fort Spokane we headed up again at 6%-7% for at least 5 miles. The SAG stop was in a small church at the top of the hill. Scott and Brett arrived 30 minutes before myself and Juan. They settled in the basement of the church and chilled out at 68 degrees waiting for us. The last 15 miles were brutal with a sidewind of at least 30 mph. I was toast when we finished.

RedSpoke Day Three

Lincoln Rock to Coulee City

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This morning I awoke at 3 a.m. to the noise of our next door tent neighbor packing up her tent and rustling around getting ready for the day. I got up shortly after 3:30 a.m. and started my day. After breakfast Brett found he had another flat on his rear tire. This time, however, we found a staple which was the culprit. After butchering another tube change the flat was fixed and we were ready to head out. Our ride was flat for 8 miles then 8 miles up the Orondo grade at 6% to 7%. I rediscovered how to change a 6% grade to a 3% grade about a mile into the climb. You can do this by switchbacking up the hill. This really changed my outlook. Suddenly I was moving at 6 mph to 7 mph as I zigzagged up the hill. Traffic was light so I had plenty of room to use the wide shoulder or even both lanes. It was great. I arrived at the top not too long after Brett and the others. After Orondo there was one more significant hill at the bottom of Moses Coulee. This is beautiful country but absolutely in the middle of nowhere. The vastness and emptiness of Moses Coulee is amazing. On the hill up, I used the same switchback technique and felt great going up the 7% to 8% grade. We rolled into Coulee City and it was over 100 degrees. We had silky smooth old fashioned chocolate milkshakes and tasty hamburgers at the Steamboat Cafe and a few beers at the local pub prior to dinner. It was so hot though, I blew out my flipflops on the walk back to camp. We went to bed early and had the best night's sleep of the ride.

RedSpoke Day Two

Skykomish to Lincoln Rock

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Seems that the trains run by about every hour in Skykomish. Our tent was probably 100 feet or more from the track but it seemed like the track went right through our tent. The roar of the deisel was only outdone by the deafening bellow of the four horns as the train said hello to us each hour. Needless to say 5:00 a.m. came very early. Breakfast was tasty and included eggs, sausage and potatoes but I made sure not to eat too much. As we got ready to leave, Brett identified another flat on his rear tire and quickly replaced the tube. The ride up the pass started quickly as we left Skykomish. As the grade approached 6% to 7% I found myself slipping into my granny gear and gutting it out. It was 17 miles to the top so it was going to be a long slog. I wore my summer sleeveless jersy and was quite comfortable most of the way as temperatures were in the 60's. My pace was 5 mph to 6 mph. Brett and a lot of the others were riding up at 8 mph to 10 mph at least at the start. I missed the first alternate route up the pass which was the old Cascade Highway. It had less traffic and was a lot more scenic than straight up Highway 2. I caught the SAG stop half way and did the 2nd alternate route the last 8 miles. Brett was way ahead of everyone and blew by both alternate routes and the SAG stop without stopping. Quite impressive. I think he was at the top at least 45 minutes before everyone else. We reached the top and took pictures (I'll get from Brett and post a few). After a short break we started down the pass toward Leavenworth. It was a great downhill ride although not as steep as our ride up, only 2% to 3% grade. We didn't get up to top speed but probably averaged 35 mph for several miles as we headed down. The ride along the Wentacee River was very scenic with spectactular views of white water heading down the canyon. In Leavenworth we took a break, had something to eat and then headed out. Not a block from the SAG stop Brett had another flat on the rear tire. This was surprising since we'd replaced both tires and tubes on both wheels with new equipment. This time we checked the rim tape and found a small hole that apparently was causing all the flats. We took it to Scott, the mechanic and he replaced the rim tape and we were off. The ride to Lincoln Rock was fast and hot. At Lincoln we had a cold beer and jumped in the Columbia River to cool off before dinner. The dinner was the best of the trip with salmon, chicken and pasta, with ice cream for dessert. We played cards a little and then headed to bed since breakfast was set for 5 a.m.

ResSpoke Day One

Redmond to Skykomish

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RedSpoke started on July 15th. We stayed the night at Debbie and Scott's home prior to the ride. After a fast two mile drop, we arrived at the start in Redmond Towncenter at 7:30 a.m. and registered, got our packets and filled out bag tags for all the camping gear. Brett and I had ten bags altogether. A tent bag, two chairs, two sleeping bags, two sleeping pads, a knapsack and two duffel bags. I definitely took too many clothes, but it didn't rain and we were able to wash and dry our shorts and bibs and jerseys each day. After a nice breakfast we started out right on time at 8:30 a.m. There were 76 riders but we spread out fairly quickly as everyone found their own pace. The first few miles were easy riding as we headed out of Redmond with a police escort toward Duval. Then we started to climb what turned out to be one of the most difficult climbs of the ride. The grade approached 13% in places and it was tough. For sure I had eaten too much at breakfast since my stomach felt queasy. My heart rate climbed to 164 as we neared the top and I tried to keep up. At one point I looked down and saw my speed was 3.5 mph. I didn't think my bike would go that slow. I wasn't last but had been dropped by Brett and Scott and two of Scott's co-workers Ron and Juan who we had met and had been riding with. I finally reached the top and started down the hill into the valley. We all stopped where maintenance crews had created a big ditch blocking the road to Duvall from all but foot or bike traffic. Everyone walked their bikes a few hundred feet and then resumed the ride into the valley toward Monroe. It was fairly flat, lots of farms with the occasional smell of fresh and aged cow manure. We moved quickly to the first of many SAG (Support and Gear) stops at a park in Monroe. The support for this ride was excellent with all kinds of food, snacks, ice, energy bars, water, soft drinks, etc. at every stop. The SAG stops were placed about 1 hour apart which could be 10 to 20 miles given the speed and terrain of the ride. Brett had his first of six flats on his rear tire just outside of Sultan. It was the original tire and tube and something I had been concerned about prior to the ride. The tire had quite a gash the tube was almost glued to the tire. We put a boot on the inside of the tire, yanked out and replaced and refilled the tube. The tube failed as I must have pinched it with the tire levers. Another tube and we headed out. We rode to the Middle School in Skykomish which was located right next to the Burlington Northern Santa Fe railroad tracks, set up camp, took a cold shower, had a nice dinner and were in bed by 9:00 p.m. Breakfast was set for 5:30 a.m. to allow for an early start for the 80 mile ride over Steven's Pass in the morning.

RedSpoke Preparation

Maxwelton Beach

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Our Monday ride, July 13th called for Brett and I to ride to Maxwelton Beach on Whidbey Island. There we would meet up with Margie, Jadyn and Kyla and visit with Dave, BJ, Grandma Bee, Tyler and Megan. We really didn't want to ride in the rain but got a call from Margie that the weather was clear going North. So Brett and I headed out from Kim's house towards the Mukilteo ferry. As it happened the rain got harder and harder as we headed North and really didn't stop until we reached the small white church on Maxwelton Road about a mile or two from Dave and BJs. Although the ride was only 26 miles we had over 1440 ft of vertical. It took us 2 hours and 17 min including the Ferry ride. We enjoyed a welcomed hot tub at the finish with additional wine and crab and other fine food before returning home later in the evening. Although my bike didn't make as much noise on this ride I was still concerned that something was going on with my crank or rear hub. Perhaps I would be able to take it in for a quick check up in the morning.

RedSpoke Preparation

Burke-Gillman Trail

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We put my bike together and adjusted Brett's bike for doing some preparation riding on Sunday and Monday prior to RedSpoke. We'll take Tuesday off and rest our legs prior to the start of the 5 day ride. Since there aren't any hills of significance in Florida I was especially interested in doing some Seattle riding and testing my legs and my new cassette's 11-28 range with my big rings 52-42-30. Kim suggested a ride to the Montlake area where we could pick up the Burke-Gillman Trail. It turned out to be a pleasant but cool day with a little sunshine mixed with some Seattle mist until the last mile or so when we got rained on pretty good. Overall, the Burke-Gillman is quite a nice trail and high in scenic beauty as one rides along Lake Washington. We had fish n' chips at Ivars in Bothell which gave us a nice break. Our pace along the trail was 18-22 mph and we finished with an average speed of 15 mph. Later we learned the speed limit along the trail is only 15 mph. The Burke-Gillman turns into the Sammamish trail near 102nd Ave in Bothell. Unfortunately, the trail is not well marked where this transition takes place and we got a little lost near Canyon Park and turned around. On the way back we missed 175th Street somehow and had to climb up over the hill near Sandpoint (around 85th Street). This route gave us a taste of hill climbing as some parts were as steep as 13% grade. My bike started making strange noises going up these climbs, screaching and clanking at times. My thinking was my crank or rear hub needed some attention. Our ride time was 3 hr 16 min with elevation gain of 2055 ft over 48 plus miles. Everytrail uses total elapsed time so it includes the time at Ivars and stop lights which normally wouldn't be included.

Blogging from my Iphone

I decided not to take my laptop along on the RedSpoke ride and to use
my Iphone instead. So here's a post via email to my blog with a photo
attached. Hopefully I'll be able to send some updates along during the
ride (but not while I'm riding). This is a picture of Margie in
Dublin, Ireland on the way to the start of RedSpoke. I was right behind her on my Specialized when I took this picture (in my dreams).

Good News! Bike Arrives in Seattle

Yesterday I checked the the FedEx tracking site to find out if anything had changed on my AirCaddy delivery. I was surprised to see that my bike had arrived in Seattle on the 9th and was now in Auburn, Wa. It was loaded on the delivery truck at 5 a.m. and the expected delivery was sometime on July 10. Now how to get it picked up. Since my daughter Kim was on vacation she had made arrangements with her neighbor to sign for the bike if it had a delivery while they were gone. Since the AirCaddy form was for a "direct delivery", the bike had to be delivered to Kim's address. FedEx won't deliver next door unless you have and "indirect delivery". I called Kim's neighbor around 8 a.m. and alerted them to the possibility of a Fed Ex delivery and asked if they could possibly intercept the truck and sign for my bike at Kim's home. Unfortunately, I got an update shortly after noon that the delivery was not made. I then resigned myself to a Monday delivery, shed a few tears and went back to watching the Tour d' France. Later that evening Kim called and surprised me with the news that she had arrived home shortly after the FedEx truck had departed (they left a door tag). She called the number on the tag and the truck made a second attempt and delivered the bike in the afternoon. Hurrah!! So it's been 13 days since I last rode. Hope my legs haven't atrophied too much and I haven't gained too much weight from lack of exercise. We leave today at 5 p.m. and arrive in Seattle at 10 p.m. We'll meet Brett in Salt Lake City for the final leg into Seattle. We'll set up the bikes tomorrow and go for a little test ride. I noticed that today's Tour d' France was in the Pyrenees Mountains and they had one climb of about the same grade but a little shorter as the climb up the Columbia gorge we'll be doing in a few days. Should be fun.

The RedSpoke Ride

The RedSpoke ride starts on Wednesday, July 15th. We get to Seattle on Saturday, July 11th. I just checked the FedEx tracking number and it says to expect my bike to be delivered on Monday, July 13th. So Brett and I won't have much time to bike in Seattle. I've packed two extra tires and four tubes in case Brett's bike needs some extra attention before we leave. I'm concerned about the tires mainly. The Bike is a 2005 Specialized Allez Competition Triple. According to the owner it only has 250 miles on it and has been stored inside. We'll oil it up and see how it shifts and check out the tires for any cracks. If it needs new tires and tubes we'll be ready. The only thing we need to buy is a wireless bike computer. Brett is bringing his own pedals and shoes. I'm also bringing two extra insulated water bottles to put on Brett's bike. Apparently, Brett can't get them in L.A. They're nice for keeping your gatoraid cool a little longer. The RedSpoke route starts in Redmond with the first stop in Skykomish. The next day takes us over Steven's Pass and on to Wenatchee. The third day starts with a hard climb out of the Columbia gorge to the central Washington plateau ending in Coulee City. The fourth day has some alternate routes that provide enough miles for a century before stopping in Davenport. The final day takes us to Riverfront Park in Spokane where the official ride finishes. We'll continue on, however, another 30 miles or so to Loon Lake where our ride will end.

Here's a map of the ride:

No Bike to Ride

I loaded up my bike and put my biking shoes, helmet and packing tape into the Aircaddy shipping box and took it to the FedEx office on July 2, 2009. My calculations projected the bike arriving in Seattle on Thursday or Friday July 9th or 10th the following week. However, I just received the projected delivery date from FedEx and it says Monday, July 13th. Wow! So instead of 1-5 business days, it looks like it will take 7 business days. I forgot that July 3rd was a holiday but that's just one day and of course, FedEx doesn't work on Saturday or Sunday. My Aircaddy might take 6 business days to get there. Maybe there's a slight chance that it will arrive on Friday, July 10th. I'll keep checking the tacking status. I'd like to set up the bike on Sunday and ride. Looks like Monday at best and possibly Tuesday if not delivered until late Monday. The RedSpoke starts on Wednesday so I won't have much time to ride in Seattle before the RedSpoke. Without a bike to ride over the 4th of July weekend I had time to go to the Chainwheel Bike sale but except for some supplies for RedSpoke I didn't find a new bike to ride. I did investigate renting a bike and Chainwheel had a 58cm Cannondale with Integra components that looked promising but I was worried the top tube measurement wasn't long enough and the saddle didn't look all that comfortable. I guess I'm getting more picky based on my riding experience but I might also be getting a case of "bike envy". After doing the research on the Craig's list bikes, I've started to dream about getting a second bike, lighter than my Specialized Sequioia and with upgraded components that will take me up the steepest hill with little or no effort. Luckily for now, my dreaming is just dreaming. Maybe someday I'll treat myself if I find the right bike at the right price. The holidays and weekend are now over and I must start to pack for the ride. I have a list of 50 separate items to take with me. I'll take one bag with just bike gear. The RedSpoke newsletter says they prefer smaller bags for handing purposes so I need to check around here for a small duffle bag or go to Target to get one.

It's Raining in Florida and No Bikes in Seattle

Usually rains on the west coast of Florida come in the afternoon about 5 pm just as you head home from work. The torrential downpours stop in about an hour and everything cools down, the skies clear and the next morning is bright and sunny. Well the last few days have been upside down. It's raining in the morning, afternoon and at night. We've had some big storms come off the Gulf of Mexico and are getting the rain we never got January thru May. So, needless to say I have had a couple days off. I got my shifter cable fixed on Monday for $20. I guess these cables can snap like mine did after extended use. They're fine until they snap. I think I will replace them as a maintenance item after the next 15,000 miles. I also have spent time trying to find a bike for Brett to ride in the RedSpoke ride coming up. We thought we would just rent a bike but I found not too many rentals available in Seattle. Not REI, not Greg's Cycles, not Redmond Cycle. Found Mountlake Cycle had two bikes that might work but they wanted over $300 for the week. So I checked Craig's List and found a few bikes that might work. I sent emails out asking if they would consider renting. I got some nice replies about being creative but it seems the market for used road bikes in Seattle is quite healthy as all responded they had sold their bikes already or weren't interested. So I changed the approach and offered a little less than full price for the next few bikes I found. I got replies that the bikes were already sold. So next I started offering full price on some very nice Specialized road bikes that were almost new or lightly used. I finally found one person in West Seattle that responded positively. I'm hoping my daughter Kim will be able to pick up the bike today and store it at her home until Brett and I arrive in Seattle. The plan right now is for Brett to ride the bike in RedSpoke and then I'll sell it on Craig's list for hopefully no less than my purchase price. So the cost of having a very nice bike to ride in RedSpoke for Brett will be close to zero. Hope it works.