I thought I would ask this question now while it is fresh in everybody’s minds. I did IMC in 2010 and have signed up for 2012. In both training (I did the small loop a few times) and the race, I seem to struggle between Richter and Yellow Lake. I should be able to do the course in about 6 hours, which is my 2012 goal, but I was only able to do it in under 7 hours in 2010. I had expected about 6 hour 15 minutes. I lost most of that time between Richter and Yellow Lake.
My biggest challenge seems to be keeping the needed pace with the typical headwinds that occur in that part of the course. In 2010, I took it relatively easy up to Osoyoos, but couldn’t hold my average pace to 30 km/hour after Richter. I did fine going up Yellow Lake and kept a decent pace and still had juice in my legs. But, the wind leading to the base just seemed to sap my energy at that part of the course and really slow me down. The winds were strong when I went through, so maybe that is part of the answer right there.
I think part of the problem is also training where I wasn’t able to get many long rides in (greater than 130 km per event). I can fix that.
I tried to maintain a steady effort throughout the course but maybe that isn’t the best approach. Should I just push through the wind and keep my pacing to about 30 km/hour, despite how hard I am pushing? Should I push myself harder earlier in the race to build up a cushion? I know that everybody warns against this, but maybe it would work for me.
I think getting the longer rides in during training will make that section easier for you. The section after Richter has the rollers (the 7 bitches) and isn’t that easy so dropping below 30kph average on that section isn’t that shameful. There are so many easier sections on the course where you can make up the time. Sub 6 hour was my goal on Sunday but I came in at 6:04. I probably averaged about 28kph on the bitches, but much faster on the last 20K and the first 60K.
I hammered out sections of IMC on the Computrainer IRCV throughout the offseason which I believe helped a ton. In the leadup I actually did a full run through of the course on the CT (took me 6:15 compared to the 5:42 that I actually rode it in.) Other than that I live in Oregon and did a couple brutal 80 to 100 milers that make the climbing at IMC seem tame. There was also a ton of work on the CT doing ERG sessions that improved power and were really beneficial.
I think maintaining a steady speed rather than exertion may be where you are going wrong? You can’t just blast through the tough sections at the same speed and not have it affect anywhere else. Experience on perceived exertion (if you don’t have a power meter) and experience on the course will be the two solutions.
I ride with a power meter and you’d be amazed at how people rinse themselves stupid uphill and then slack off at the top *. This peaking and troughing is not a good thing for your energy levels. If you need to decrease time and find you are already working hard on the rollers / headwind then don’t push harder there, push harder elsewhere where you are not struggling.
You need to decrease your time overall, you do not necessarily need to decrease your time on that particular section.
(* I estimate that people increase power around 50% harder on the hills than they do elsewhere. They pass me easily but then at the top I pass them easily. The difference is that when I pass them they look pretty knackered and I am not. Their perceived effort is likely quite level but only because they are tired after the climb. They still look at me as if it’s me that is ‘all over the place’, they think I slack the hills and power the straights by my meter say’s otherwise. Most people that I go back and forth with like this eventually fade to be replaced by new back and forthers! This consistency is probably the biggest thing my PM has taught me.)
Should I push myself harder earlier in the race to build up a cushion? I know that everybody warns against this, but maybe it would work for me.
NO. Read Jordan’s comments in the “Ask me anything” thread. Also read jonnyo’s IMC tips as well as Marky V’s. A powermeter can help if you use it intelligently, but it’s going to be more useful earlier in the day (as you limit the damage you can inflict on yourself by going too hard).
Note when Jordan says “the race starts at the top of Richter” and Jonny says “the race starts at the bottom of Yellow Lake” - these guys are both pros, and ride WAY faster than you do. They’re also fitter, and run better. The earlier start for Jordan is indicative of his relative strength. For you (and most AGers) there is no “race” - but I’d suggest taking it “way too easy” until you’ve gone past the gas station at Twin Lakes.
Pushing hard on the bike, especially early on when feeling really good is very tempting. Watching people zoom by on the way down to Osoyoos sucks. But pushing hard on the bike might get you 10-30min max. It might also cost you a DNF, or a long-ass time on the run (hours) when you break down to a walk/shuffle.
I agree with Jaymz. I rode a 12-27 and wouldn’t wait to shift into an easier gear and sit up and spin. I had TONS of people pass me on the uphills (especially the bitches) making the “whoosh. . .whoosh” sound as they mashed up. They would then proceed to almost come to a complete stop at top while they tried to recover or would do a slow coast down the backside. I would grab a couple gears, power past them on the crest and beginning of the downhill then tuck when I spun out the 12. It happened countless times from Richter on and I believe I came out the better from it. (Not that I had the greatest bike or run splits.)
I agree with Jaymz. I rode a 12-27 and wouldn’t wait to shift into an easier gear and sit up and spin. I had TONS of people pass me on the uphills (especially the bitches) making the “whoosh. . .whoosh” sound as they mashed up. They would then proceed to almost come to a complete stop at top while they tried to recover or would do a slow coast down the backside. I would grab a couple gears, power past them on the crest and beginning of the downhill then tuck when I spun out the 12. It happened countless times from Richter on and I believe I came out the better from it. (Not that I had the greatest bike or run splits.)
Sucks that only Dura Ace comes in a 11 - 27 as that would be the perfect spinning cassette for me at IMC. I missed the 11 on occasion although how much difference that made is open to debate!
I think maintaining a steady speed rather than exertion may be where you are going wrong? You can’t just blast through the tough sections at the same speed and not have it affect anywhere else. Experience on perceived exertion (if you don’t have a power meter) and experience on the course will be the two solutions.
I ride with a power meter and you’d be amazed at how people rinse themselves stupid uphill and then slack off at the top *. This peaking and troughing is not a good thing for your energy levels. If you need to decrease time and find you are already working hard on the rollers / headwind then don’t push harder there, push harder elsewhere where you are not struggling.
You need to decrease your time overall, you do not necessarily need to decrease your time on that particular section.
(* I estimate that people increase power around 50% harder on the hills than they do elsewhere. They pass me easily but then at the top I pass them easily. The difference is that when I pass them they look pretty knackered and I am not. Their perceived effort is likely quite level but only because they are tired after the climb. They still look at me as if it’s me that is ‘all over the place’, they think I slack the hills and power the straights by my meter say’s otherwise. Most people that I go back and forth with like this eventually fade to be replaced by new back and forthers! This consistency is probably the biggest thing my PM has taught me.)
X2. You should be trying to maintain a relatively steady power (with +10-15% on climbs and -10-15% on descents), NOT steady speed. The speed is simply the outcome.
I agree with Jaymz. I rode a 12-27 and wouldn’t wait to shift into an easier gear and sit up and spin. I had TONS of people pass me on the uphills (especially the bitches) making the “whoosh. . .whoosh” sound as they mashed up. They would then proceed to almost come to a complete stop at top while they tried to recover or would do a slow coast down the backside. I would grab a couple gears, power past them on the crest and beginning of the downhill then tuck when I spun out the 12. It happened countless times from Richter on and I believe I came out the better from it. (Not that I had the greatest bike or run splits.)
Sucks that only Dura Ace comes in a 11 - 27 as that would be the perfect spinning cassette for me at IMC. I missed the 11 on occasion although how much difference that made is open to debate!
I use (sram) 11-26 (easily spin Ritcher Pass, the rollers and Yellow Lake) everyone was mashing their gears. People really over ride the first 120km… I must have been past by more than 200+ until the special needs on the bike… but half of them came back to me in the 30km up to Yellow Lake. Patience, patience and patience! I’m sure that they had a hard time coming back to town with the strong headwinds on the descents.
Not planning back in a near future but 11-26 would be again my choice.