Readers Question: i have a query, you seem like the best person to answer it: as a relatively quick hillclimber, how can i convert my climbing speed to flatter events? i managed 24th at Dovers, but when it comes to tens, i’m an also-ran. does it have to be like this? you seem to have managed all sorts of disciplines…
Firstly, different body types will always perform differently in different events.
For example, in most hill climbs, I think I could beat Michael Hutchinson (I may be wrong, but he’s the first to admit he’s not a natural hill climber and with good sense doesn’t really do them) But, if raced against Hutchinson in a flat 25 mile TT, he would probably beat me by 5-6 minutes.
When it’s a hilly time trial, I can often beat people who would beat me on a flat course. Power to weight ratios makes a big difference for any kind of cyclist, and there isn’t much you can do about this (unless you are carrying around a nice pot belly, in which case losing a little weight will make the Apline passes, much quicker)
Grand tour winners like Armstrong, Contandor, Indurain, tend to be good at both climbing and time trialling. They tend to have the highest power, but, also a good power to weight ratio. A pure climber, like a Pantani, are so light, they will be relatively quicker only on the uphills, and always struggle on flat time trials
Therefore, if you are naturally (light boned), you will always do relatively better in hilly events. If you are short and thin, you will probably do best in short hill climbs. If you are tall and thin, (like me) you will probably do better in longer hill climbs.
I’m sure there’s a lot of science behind this. But, these are some general observations.
How to Increase speed on the flat?
If you have that basic speed in a four minute event, then you should be able to transfer that to longer races. (Don’t forget Bradley Wiggins started his career as a 4KM pursuiter, and used this power for riding in the Tour and longer time trials. In this respect, he was probably more successful than Chris Boardman who never quite was able to use his timetrialling prowess in mountain stages).
For a 10 mile time trial, I always feel the key is getting that speed from 4-5 minute intervals. Then practise doing them close together to build up a greater endurance to lactic acid and aerobic threshold.
To get better at 10 mile time trials, I would do hard intervals, but also leave a shorter gap between them.
Also in 10 mile time trials, position on the bike can make a big difference to your time.
Related
Training for 10 mile Time trial
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