Training - whup some ass
Racing - probably a ceiling race effort + 10%

That's generally true regardless of length. I.e., you can trash yourself just as much (or more) punching it over rollers as you can going too hard on a long climb.

EDIT: as an exercise, go into analytic cycling, for example, and see what would happen if you rode a longish climb say 10% harder (power wise) then you rode the rest of the course. Then compare that to riding the exact same wattage (roughly, since that is hard to do on big downhills) across the whole course, but only riding the whole course 0.5% faster. Greg_climbs and Lakerfan helped me with this after I raced IMC the first time. I was sure I lost tons of time on Yellow Lake by not riding I harder. They pointed out that riding 30w more (what I *thought* I should have done) for those ten minutes was basically negligible as compared with what I would have gained if I'd even ridden the whole course even just 2w harder on avg.

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