Login required to started new threads

Login required to post replies

Nice 70.3 all out to the top?
Quote | Reply
Training officially begins Monday. Thinking about how to attack the bike, as it’s 28mi up 28 down. Would the goal be to blow up by the top knowing you will be spinning out and recovering the whole way down. Thoughts?

Might be a lot of Alpe d’Zwift in my future

http://www.TriScottsdale.org
Quote Reply
Re: Nice 70.3 all out to the top? [Sbernardi] [ In reply to ]
Quote | Reply
I was about to post the exact same question. The race profile looks like a steady uphill for around 1:45 . Then it is a rocket sled descent for around 45 minutes. So, if I would normally ride at 80% FTP, would I ride the first half at 90% FTP because I get a 45 minute rest before the run.
Quote Reply
Re: Nice 70.3 all out to the top? [exxxviii] [ In reply to ]
Quote | Reply
http://m.eu.ironman.com/~/media/74277664efe44eba981727196a44b3fa/19wcnicebike3%20turn%20by%20turn.pdf

http://www.TriScottsdale.org
Quote Reply
Re: Nice 70.3 all out to the top? [exxxviii] [ In reply to ]
Quote | Reply
exxxviii wrote:
I was about to post the exact same question. The race profile looks like a steady uphill for around 1:45 . Then it is a rocket sled descent for around 45 minutes. So, if I would normally ride at 80% FTP, would I ride the first half at 90% FTP because I get a 45 minute rest before the run.


I was hoping someone would write this before me, but that is my plan. I usually use 0.85 IF for HIM races and 0.90-0.92 for OLY races but since this is a 'half up/half down' race, I'm gonna raise my first half target to 0.9 IF. It will be lower with all that coasting by the end.

When I look at the race profile,

http://www.ironman.com/~/media/74277664efe44eba981727196a44b3fa/19wcnicebike3%20turn%20by%20turn.pdf

I see two tiers of hillage. One starting at ~mile 6>12.
6 miles with +1200 feet. That is the time I'm gonna spin like crazy.

then, the real hill from the TdF starting ~15 or 16>22.
~6 miles with +2000 feet. That is the one where I'm gonna channel some real climbers and stand for ~1 hour and mash like I'm a real bike racer.


Then, recover for an hour.....trying not to go off a cliff making all those 90 degree turns at speed. Oh, yeah-LET's GO!!
Last edited by: dtoce: May 25, 19 14:14
Quote Reply
Re: Nice 70.3 all out to the top? [dtoce] [ In reply to ]
Quote | Reply
I did a ride in April with a climb very similar to the Col de Vence section of the Nice WC ride-- about the same distance and grade. It does not have the long build up to it, but it is a good test ride. I am thinking about taking my TT bike to that same ride and doing it a couple times to experiment with gearing and pacing. Then, follow with a brick to see how it all comes together.

This is the profile from that ride:


Quote Reply
Re: Nice 70.3 all out to the top? [exxxviii] [ In reply to ]
Quote | Reply
Heading to Tucson 1x a month to climb Mt Lemmon

http://www.TriScottsdale.org
Quote Reply
Re: Nice 70.3 all out to the top? [exxxviii] [ In reply to ]
Quote | Reply
how very lucky to have that close to you!
I'd be out there doing rides a LOT gathering information...
Quote Reply
Re: Nice 70.3 all out to the top? [Sbernardi] [ In reply to ]
Quote | Reply
I too have qualified, and will be racing. i used to live at the base of the col de vence. I have raced the nice international that went up that course, and have ridden that course many times, as recently as september 2018. firstly, the pavement can be shit at times. secondly, there are 10km of dead flat prior to the climbing starting. the last 20 km are flat. you climb on the side of a hill to get to st jeannet. then after st jeannet to vence, there are a few kilometers that you can drop into your aero bars to get to vence, just slightly uphill. in vence, it is a hard right turn and the 9km climb starts. the first 3-4 kms are the hardest, just to the hard right switch back, then it becomes easier and more exposed. it can get hot with the sun on your back. there are km markers with the elevation. once over the top, the road descends only a few 100 meters, then you are on the side of a gorge, and it is a about 3 km of flat, turn right and you have to climb back to coursegoules. the little climb to coursegoules is only about 400-600 meters, but it really exposes the heavy legs....once over the top, it is a flat out pedaling down hill. this is where you can spin out, and some of the corners come up very very quick. tri idiots will be at risk here. the descent into bouyon is a pedaler, but but i would cautious being in the aero bars. the road is narrow. once in bouyon, there is a hard right after then little village center, then the descent is a bit rough, when i did the Nice international, there was water running across the road at the start of the little descent right before it got real steep, it was a bit nerve racking as the road was a bit rough as well, it still is. at the bottom, there is a sweeping left turn, then a gentle climb out of the valley gorge. lots of time can be lost here because the legs can be so heavily built up with lactic acid from the previous hour. once over the top of this climb, there is a fast pedaling descent to le broc. there are some turns and some long pine needles that can sometimes be in the road from le broc to carros. the road is newer and very fast. once in carros, there is a right veering turn to the road that connects with gattiers. I rode it in september 2018, and it was fairly bumpy, some poor pavement, rather flat, and some quick turns. there is a slight false flat riding up to gattiers. There is a cafe at the round about in st. jeannet with vinokourov's poster, as he used to, or still does, live in the area. I used to see him riding when he was telekom. the descent from gattiers down to the river floor is fast and not technical, only one real hard turn. and then from 75 km on it is failry flat. there can be wind. fyi, I am riding a specialized road bike with very light wheels with clip ons. As well, i am not going to ride fragile tires. I think it will be more comfortable on the climb.
on another note, the run is dead flat, and can get some wind. it is totally exposed. I remember when i raced there, they had no ice, and all drinks were served warm. The swim, the beach is stone, two steps into the ocean and you can be over your head. there can be waves as well. Mid September 2018, the cote d azur was hot and humid. not kona hot and humid, but it certainly was not easy, but then, a storm rolled in, and the locals were surfing in antibes and boats were heading for shelter in the bay at villefrance. I tried to ride, but it was blowing super hard, and riding the coast was near impossible, but inland was possible.
Last edited by: gentry: May 26, 19 10:25
Quote Reply
Re: Nice 70.3 all out to the top? [dtoce] [ In reply to ]
Quote | Reply
 
I was also going to ask, the issue, is that even if you get 45min rest, you still blew up your legs more than you would if you had ridden steadily, so I'm still wondering what the best option is.
Quote Reply
Re: Nice 70.3 all out to the top? [gentry] [ In reply to ]
Quote | Reply
Thanks for the detailed report!

-------------
Ed O'Malley
www.VeloVetta.com
Founder of VeloVetta Cycling Shoes
Instagram • Facebook
Quote Reply
Re: Nice 70.3 all out to the top? [gentry] [ In reply to ]
Quote | Reply
Yes, thank you for this.

From the other Nice WC thread:
https://forum.slowtwitch.com/...g=wc%20nice#p6886314

Sbernardi wrote:
Video of the course. 56ish min in starts the descents. Seriously considering disc road bike. It would be different if I knew the course, but there are some serious switchbacks at speed.

https://m.youtube.com/watch?v=DXE4g_ubsOs
Quote Reply
Re: Nice 70.3 all out to the top? [dtoce] [ In reply to ]
Quote | Reply
Merci pour ces details!!

Not sure this adds a lot of value vs. the video and the detailed report, but as I have it, I may as well share (strava route of 70.3 2019 WC)
https://www.strava.com/routes/15415469

Hope to see you all out there on the course!

It doesn't get easier, you just get slower
https://mymsracesironman.home.blog/
Quote Reply
Re: Nice 70.3 all out to the top? [Kampinou] [ In reply to ]
Quote | Reply
Did you ride this, or just find it. 6300ft??

http://www.TriScottsdale.org
Quote Reply
Re: Nice 70.3 all out to the top? [Sbernardi] [ In reply to ]
Quote | Reply
It is the strava file from a friend of mine who raced the inaugural 70.3 in Nice last year.

The Ironman booklet says 4500ft of climbing
http://ap.ironman.com/...turn%20by%20turn.pdf

It doesn't get easier, you just get slower
https://mymsracesironman.home.blog/
Quote Reply
Re: Nice 70.3 all out to the top? [Sbernardi] [ In reply to ]
Quote | Reply
I would use Best Bike Split to figure out your plan. I am going to probably target my usual TSS for a HIM bike and cap power output at around 100% (you can play with this number to see if it makes a difference) and go with what the algorithm says. You probably don't want to be above 100% for anything longer than a few minutes, so the sustained climb is probably ideal at 90-95%

I don't think you want to "blow up" by the top.

Strava
Quote Reply
Re: Nice 70.3 all out to the top? [sch340] [ In reply to ]
Quote | Reply
I need to climb some mountains

USAT Level II- Ironman U Certified Coach
Quote Reply
Re: Nice 70.3 all out to the top? [gentry] [ In reply to ]
Quote | Reply
Thank you for the course summary!
Quote Reply
Re: Nice 70.3 all out to the top? [sch340] [ In reply to ]
Quote | Reply
200w average gets me a 2:53 bike split according to BBS. DAMN

http://www.TriScottsdale.org
Quote Reply
Re: Nice 70.3 all out to the top? [Sbernardi] [ In reply to ]
Quote | Reply
Sbernardi wrote:
200w average gets me a 2:53 bike split according to BBS. DAMN

I just plugged my goal power into BBS (240 NP, 83% FTP, 77kg if anyone cares) and saw that up the main part of the climb, they're telling me to ride at 280-ish! that's like 97% intensity for me!!

808 > NYC > PDX > YVR
2024 Races: Taupo
Quote Reply