Sticking to 24H pacing when the trails get steep!

[Garrison]

Hi Linda. I'm in my second week of the 24H Finisher plan. I previously did the Time Crunched MTB base plan and the Time Crunched Cat 1 Build, Peak and Race plan.

I'm happy with the progression of my fitness, and that I managed to pound out 400-600km a month through a tough Canadian winter while making every effort to limit time spent away from my family.

I've read a lot on your fantastic site and elsewhere about the importance of pacing the effort during a 24H event. So on my first four-hour ride of the Finisher plan I thought about my effort level at all times to focus on staying in the lower zones.

I really blow up that plan when things get steep though. I'm 5'10″ and 175lbs – a body that's maybe better suited to the track racing I did previously. Hauling myself up 20 degree slopes at a pace that's just about as slow as one can manage still sends my heartrate to 165 – fairly close to my 173 max.  On more gradual climbs I can ease off the effort, but I'm still in the mid to high 150s just to keep moving along reasonably well.

My 24H event is at the Canmore Nordic Centre. That course has about 1,800 feet of climbing in a 12 mile lap, and there are some steep, punchy climbs in there as well as some long, gradual slogs. (As you know!)

I assume the best strategy is to continue to aim for level 2 or 3 for the majority of the time, and do my best to keep the effort as low as possible on the steep stuff. Then really back off after a climb once the trail levels to get my heartrate down as quickly as possible. 

I'm also continuing to refine my climbing technique – thinking about relaxing non-essential muscle groups, and pedalling efficently.

Is there any additional advice you would suggest? I certainly appreciate that you can only go to the well so many times! Naturally I worry about seeing a 160+ heartrate on climbs during a 24H event.

Thanks for your time Linda!

Gord

* Yes, I should have been riding an easier course for the first four-hour ride of the plan, but it's been a really long winter and our mountain trails are only now starting to dry out. I couldn't resist riding singletrack! And everything we ride around here is steep in parts.

[Lynda]

The best strategy is to keep moving up the climbs at the lowest intensity you can, even if you blow over the target zone. Then when the grade lessens get your HR back down asap. Consider putting smaller gears on your bike. If your goal race contains steep climbs then you must train on them. There is a point in the race where it is smart to get off your bike and walk but in training aim to ride most of them.

It sounds like you are doing everything right already! Good work.

Lynda

[Garrison]

Thanks very much for the advice Linda. I’ll do as you suggested for the climbing technique, and I’ll also get some lower climbing gears.
Onward and upward!
G

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