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Training to Climb! The Alaskan Sunset Ride, Anchorage

The Arctic Bicycle Club’s touring division was gracious enough to allow me to tag along with them on one of their training rides. The ride begins in central Anchorage and moves South towards Rabbit Creek Road which defines the southern-most road of Anchorage and loops past numerous recreational amenities including ski trails, the Anchorage Zoo and the Hill Top Ski area. Dig in and climb 1200 feet to the summit then enjoy a breathtaking descent into the Alaskan summer sunset!

After a nice 1/2 hour warm up, the ride will climb 1200 feet up the Chugach Range where the engineers who designed these roads never considered cyclists. These are steep and tough climbs. This is a fun social ride that is designed to provide a aerobic workout with a mix of high intensity resistance training building leg strength

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Product Description

About The Ride

 

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Video Details

Length 1.5 hours Training tools available
Format NTSC DVD Heart rate yes
Audio Track 1 yes Gear ratio yes
Audio Track 2 yes Resistance no
Audio Track 3 yes Cadence yes
Region NA Hill profile yes
Aspect 4×3 Heart rate profile yes
Resolution NTSC Speed yes
Date created October 17 2010 Elevation yes
Produced by BtBoP GPS map yes
Published by Kunaki Timer no
Copyright copyright 2009 CVO Coaching narrative yes

 

Workout Notes

Work is defined by the amount of energy required to move a mass (weight) opposite to the force of gravity during a given time.
Power is defined as work divided by time. More power is a function of more work done over a shorter time. Power defined by watts. 1 hp=760 watts per second
Good hill climbers are typically defined by the rate (time) required to climb a hill not by how much power they produce.
Power to weight ratio
2lbs in body weight per 1 inch in height
The conservation of power is key to being a good hill climber and begins with minimizing the amount of work performed throughout the climb
Good climbers can conserve power a number of ways

Shed weight
Proper technique
use your bigger gluteal (butt) and hip muscles to your advantage
Higher cadences when possible (80-90)
Hand position (hoods)
Upright vs in the drops – jumping analogy (squats)
In saddle vs out of saddle
Mashing vs spinning
Out of saddle form (rocking)
Lungs open -arms open
Stationary upper body
Ride a straight line
Regulation of effort
burn less energy – heart rate is approximately 8% lower for any set speed
Work up to your climbing heart rate
Establish a rhythm (breathing)
Maximize efforts when conditions favour the climber
Light cyclists can maximize speed on steeper sections while heavier cyclists make up ground during the shallower section
Good training can help improve climbing performance:

Increase power output
Learn to regulate efforts
Understand how to regulate efforts with increasing elevation
Train your bigger muscles with bigger gears
Climb the steep stuff
Sprint high resistance climbs (intervals)
Long gruelling climbs
High altitude training
Weight training
Lose weight
Dont focus on just training for power – calorie burners

Climbing etiquette

Group rides
Stay seated
Announce out of saddle to riders behind
Stay straight
Diet

Eat and drink – climbing takes it all out

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