143 lines
6.6 KiB
Markdown
143 lines
6.6 KiB
Markdown
#
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Climb Pacing Strategy
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- ## Gear Comparison (38t chainring with your available cogs)
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All calculated at your actual 214W power. Shows cadence at different gradients and estimated total time.
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| Cog | Ratio | Cadence @ 3% | Cadence @ 5% | Cadence @ 7% | Cadence @ 8% | Min Cadence | Est. Time | vs Current |
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| ---- | ---- | ---- |
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| 14t | 2.71 | 63 rpm | 41 rpm | 30 rpm | 26 rpm | 26 rpm | 20:56 | +2:13 |
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| 16t | 2.38 | 72 rpm | 46 rpm | 34 rpm | 30 rpm | 30 rpm | 20:56 | +2:13 |
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| 18t | 2.11 | 82 rpm | 52 rpm | 38 rpm | 34 rpm | 34 rpm | 20:56 | +2:13 |
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| 20t (current) | 1.90 | 91 rpm | 58 rpm | 43 rpm | 38 rpm | 38 rpm | 20:56 | — |
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| 22t | 1.73 | 100 rpm | 64 rpm | 47 rpm | 41 rpm | 41 rpm | 20:56 | +2:13 |
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✓ Green highlighted rows = optimal cadence range (60-90 rpm minimum)
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The gear that keeps you in this range on the steepest sections will be most efficient.
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- ## Parameters
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Rider Weight (lbs)
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Bike Weight (lbs)
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Chainring
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Rear Cog14t (38/14 = 2.71)16t (38/16 = 2.38)18t (38/18 = 2.11)20t (38/20 = 1.90) - Current22t (38/22 = 1.73)
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Target Time (mm:ss)
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- ## Target vs Actual
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YOUR BEST EFFORT
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Time:**18:43**
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Avg Power:**214W**
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Avg Speed:**9.1 mph**
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TARGET (15:08)
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Required Power:**298W**
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Avg Speed:**11.1 mph**
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GAP TO CLOSE
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Time:**-3:35 (19.1%)**
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Power:**+84W (39.3%)**
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- ## Speed Profile
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- ## Elevation & Gradient
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- ## Detailed Pacing Table
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| Distance (mi) | Elevation (ft) | Grade (%) | Speed (mph) | Cadence (rpm) | Power (W) | Time |
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| ---- | ---- | ---- |
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| 0.0 | 1330 | 0.0 | 0.0 | 0 | 298 | 0:00 |
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| 0.2 | 1400 | 6.6 | 9.3 | 62 | 298 | 1:17 |
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| 0.4 | 1450 | 4.7 | 12.6 | 84 | 298 | 2:15 |
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| 0.6 | 1480 | 2.8 | 19.2 | 129 | 298 | 2:52 |
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| 0.8 | 1510 | 2.8 | 19.2 | 129 | 298 | 3:30 |
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| 1.0 | 1540 | 2.8 | 19.2 | 129 | 298 | 4:07 |
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| 1.2 | 1570 | 2.8 | 19.2 | 129 | 298 | 4:45 |
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| 1.4 | 1600 | 2.8 | 19.2 | 129 | 298 | 5:22 |
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| 1.6 | 1650 | 4.7 | 12.6 | 84 | 298 | 6:19 |
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| 1.8 | 1700 | 4.7 | 12.6 | 84 | 298 | 7:17 |
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| 2.0 | 1750 | 4.7 | 12.6 | 84 | 298 | 8:14 |
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| 2.2 | 1820 | 6.6 | 9.3 | 62 | 298 | 9:32 |
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| 2.4 | 1900 | 7.6 | 8.2 | 55 | 298 | 11:00 |
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| 2.6 | 2000 | 9.5 | 6.6 | 45 | 298 | 12:48 |
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| 2.8 | 2130 | 12.3 | 5.2 | 35 | 298 | 15:08 |
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- ### Analysis: What Happened in Your Effort
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**Critical Issue: Speed Collapse at 39:00 mark (around mile 2.3-2.5)**
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Your speed dropped dramatically to ~7.3 mph while HR stayed at 168 bpm and cadence dropped to 46 rpm. This is where you lost significant time - you were grinding at unsustainably low cadence on the steepest section.
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**Pacing Pattern Analysis:**
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- **Start (0-26:40):** Consistent ~12-13 mph, 70-90 rpm cadence, ~150 bpm HR - good sustainable pace
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- **Middle (26:40-35:00):** Speed holding ~11-12 mph, cadence still decent 60-80 rpm, HR climbing to 160s
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- **Crisis Point (35:00-39:00):** Speed crashes to 7.3 mph, cadence drops to 46 rpm, HR maxed at 168 bpm - you hit the wall on the steepest pitch
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- **Recovery sections (gaps in data):** Appears you had to stop/soft pedal briefly, then resumed
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- **Final push (40:00+):** HR surged to 135+ but speed didn't recover - too fatigued
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**The Singlespeed Problem (38/20 gearing):**
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At 46 rpm on the steep section, you're at 60% of your average cadence. This gear is simply too tall for the 7-8% gradient sections. You're forced to:
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- Mash at very low cadence (high muscular force per pedal stroke)
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- This fatigues your legs faster than your cardiovascular system
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- Notice your HR wasn't maxed out (168 bpm vs 181 max) - your legs failed before your cardio did
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**Where Time Was Lost:**
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Comparing to target 15:08 pace:
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- First half (miles 0-1.4): Relatively close to target, maybe lost 30-45 seconds
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- Steep section (miles 1.4-2.8): Lost 2:30-3:00 here due to the speed collapse
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- The 39:00 mark crisis point alone probably cost 1:30-2:00
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- ### ⚠️ Critical Finding: Gearing is Your Biggest Limiter
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Your data clearly shows the 38/20 singlespeed forced you into an impossible situation on the steep sections. At 214W average power, you should be capable of ~10-11 mph on 7% grades with proper gearing (80-90 rpm). Instead, you were forced to 7.3 mph at 46 rpm.
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If you had gears allowing you to maintain 70+ rpm throughout:
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- You could likely sustain 230-240W instead of 214W (less muscular fatigue)
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- You wouldn't have the catastrophic slowdown at 39:00
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- Estimated time with same 214W but proper gearing: 16:30-17:15
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- With 230W + proper gearing: 15:30-16:00
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- ### Realistic Pathways to 15:08:
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**Option 1:** Switch to gears + maintain current 214W:**~17:00 (not quite there)**
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**Option 2:** Switch to gears + increase to 245W:**~15:08 ✓**
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**Option 3:** Keep singlespeed + increase to 300W+:**~15:08 (extremely difficult, cadence issues persist)**
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**Option 4:** Gears + lose 15 lbs + 230W:**~15:08 ✓**
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- ### Gearing Recommendation Based on Your Data:
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Looking at the gear comparison above with your actual 214W power output:
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- **38/14 or 38/16: TOO HARD** - You'd be spinning 90-110+ rpm on easier sections (leg speed limited, wastes energy)
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- **38/18: MARGINAL** - Better than 20t but still drops below 60 rpm on steep sections
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- **38/20: YOUR CURRENT** - Forces 46 rpm on steepest sections = catastrophic muscular fatigue
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- **38/22: BEST OPTION** - Keeps you in 60-70 rpm range on steep sections, 75-85 rpm on moderate sections
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Recommendation: Switch to 38/22 (1.73 ratio). This should save you 45-75 seconds and feel far more sustainable. You'll spin a bit faster on easy sections (85-90 rpm) but maintain viable cadence (60-65 rpm) on the steepest pitches.
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- ### Realistic Pathways to 15:08 (Updated with Cog Options):
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**Option 1:** Switch to 38/22 + maintain current 214W:**~17:45-18:00 (better but not enough)**
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**Option 2:** 38/22 + increase to 245W:**~15:15 (very close!) ✓**
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**Option 3:** 38/22 + increase to 260W:**~14:50 (beats target!) ✓✓**
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**Option 4:** Full geared bike with optimal ratios:**Even better, but 38/22 gets you close**
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- ### ⚡ Quick Win Strategy:
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**Next attempt: Use the 38/22 cog.** This single change will:
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- ✓ Prevent the catastrophic slowdown you had at 39:00 (from 46 rpm → 60-65 rpm)
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- ✓ Let you sustain power more evenly throughout the climb
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- ✓ Save 45-75 seconds immediately with no fitness change
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- ✓ Allow you to access more of your cardiovascular capacity (your HR showed room to push harder)
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Then focus training on raising your sustained power from 214W to 240-250W over the next 8-12 weeks, and 15:08 becomes very achievable.
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