Hello Monty
in your opinion for climbing Xantusia hill climb (11.4 miles plus 1.1 miles) what %max hr for a pr?
Sincerely and thank you
I’m not Monty but I did stay at his place a few nights. ;>) Bottom line, it’s basically a threshold (FTP) climb. Mid to high 40 minutes to 1:15 should cover anyone from 3 - 5+ watts/kilo. I think Rappstar and Bjorn have been mid 40’s, probably pushing 5.5 watts/kilo for that.
Only other consideration (I learned this the hard way) is the altitude. I lived at the beach when I climbed that sucker 4 times in three days and each time was harder for me as the altitude tooks its toll. My FTP at the time was close to 4 watts/kilo and though I did not have a power meter I am certain I was not at that level, certainly not for the last couple miles. Best time up it was 1:00:14. I was also wearing probably 10lbs of cold weather gear for most of the climbs, and yes I was overdressed going up and chilly coming down.
As an aside, I will crush that at the end of March. New strategy - arrive rested, get on the bike and go. Leave no time for the altitude to beat me down. I am very susceptible to even moderate altitude, I felt the effects just being on the ranch which I think is like 4000 feet. This time I will be close to 5.0 w/kg and probably a bit higher uphill. I think I’ll try and beat Dan’s best time, mid fiftys I think. Another ;>) in case he is reading this. (Still got that blue vintage QR roadies hanging around?)
So shoot for 5 bpms under an average FTP HR for the bottom half and expect to see it go up over towards the top. Climb is a blast. I was a flatlander all my life and it was the 1st time up any significant grade for me. Best part is the descent. You can get down to 1500 ft or so I think with a few turns and then you are on the pancake flat desert floor.
Last thing, go all the way up to the ski lodge at least once. The view is worth the effort.
Hey John, just saw this thread and if you are going for your pr, I would say that you will have to hold just under your AT HR. Since you have added on the 1.1 mile to the 8000ft top, it will be an hour plus ride, something like 1;10 or so I would guess. We just had a guy here from Capetown SA, and he did that ride last week. I only mention that because usually it is all covered in snow this time of year, but we had a great 10 day heat wave, so all the roads are clear with snow on the sides. I think your old time for the regular mountain climb was in the mid 57+ range, and that was when you were 50. So now that you are in the 55+ AG, what do you think you can hold??