I’m a bit on the fence for next year’s goals, but I think I have settled on wanting to do Alpe d’Huez 2013. I would classify myself as a mid-pack kind of guy, trying to get sub-5 for a 70.3 (failed spectacularly at Kansas this year but oh well), and at 6’3" 178 lbs I am anything but a natural climber. Another issue - I live in Houston. It is FLAT out here! So yeah, not ideal, but hey, I love a challenge.
Now, what I would like to know is techniques for me to build climbing strength on the bike systematically over the next year. I’m not opposed to hit the gym and work on leg strength off the bike, and I have tentative plans for one or two 1-week stints in Colorado to work on riding mountain passes, but its all rather sketchy. Any pointers?
Lastly, a question on bike - after watching the race coverage (and adding a little common sense) it would appear a road bike with tri bars is the bike of choice. I don’t own a road bike right now, just my trusty Javelin Narni. I am planning to upgrade that, but of course, any money I would be spending on a road bike for Alpe d’Huez would come straight out of the budget for a new tri bike, so I would like to find some less expensive options there.
Yes, hill training is key - both uphill and downhill (the downhills are technical). The training trips to Colorado would be good - but are there no other decent hills you can find near Houston to do multiple repeats on? That was my technique - up and down repeatedly on the nearest decent hill I could find.
Yes, the vast majority of the bikes were road bikes. I have aerobars on mine, but I don’t think that’s a Slowtwitch-approved set up.
I’m hoping to do this race next year as well. Already living in Colorado, I’ve got the training grounds nearby, although if you are going to travel to places for hills, there are plenty of other options out there. As far as a bike goes, as much as I love my road bike, I’m an MOPer myself and can’t justify the bike transportation cost given all the rental options near this race. You should consider training on your tri bike and renting over there just for the race - I don’t see how not having aerobars on a road bike is going to make more than a minute or two difference given the nature of the course.
If you do come out to CO to train, send me an IM and maybe we can ride together a time or two next spring.
I’ve done the race 3 times and it is great. I agree with the others – just rent a road bike over there, your ride will consist mainly of going up or going down. The run ain’t easy either… if you can lose any body fat, this is the race to do it for. Have fun! I’d also recommend staying at Ecrins Lodge – fantastic chef, beautiful setting. www.ecrinslodge – Will Corder is a tremendous host.
I did the long course last year - it is a fabulous race
Swim is cold…
I live in Singapore which also has no hills - ok it has one but it is very short
The three climbs are not that steep - but they are long
By the time it came to ride up Alpe D’Huez I had severe back pain - my legs felt okay it was my back.
If I had my time again and before I do it next time - I would do sessions on a turbo with high resistance and low cadence trying to replicate what it was like cycling up hill for an hour.
Prepare for bad weather - it was wet and cold on the bike last year - year before it was very hot…
I would definately use a road bike
Did ADH long course 2 years ago on a great day, and what a race! you’ll love it regardless of size, it’s an epic. Certainly getting Low body fat is gonna be very helpful but to your question.
If it was me i’d do the below…
Turbo sessions - raise the front wheel and do some big gear riding sets (4x15minsOG, 2r and similar derivatives), Big gear grinding out on the road when cycling into strong wind, wearing a big puffy jacket that catches as much wind as possible!
Work on your flexibility in your lower back and core to stabilise the chassis! Bring compact cranks so you don’t blow your back out from putting too much force through, you will not regret this particularly when you hit ADH and people are falling off their bikes around you with their 52x25’s going up 12% after 100k of hilly riding.
I’d ride a Tri bike if I went again, with 404 clinchers or similar (clinchers for the improved braking on descents). Realistically the first 2 climbs are gradual with the first unexpectedly long where a lot of people took on way too hard, I think I stayed in about 3 gears for pretty much all of the first 2 climbs with minimal shifting. ADH is also not a huge range of gears so shifting won’t be excessive. Also, there is a good bit of TT area’s on the course which would make it worthwhile. I personally don’t mind descending on a TT bike so maybe that’s a personal choice. I think a good investment would be the compact cranks if anything.
Run hills where possible, and off road, the more the better.
I am a native Houstonian and just moved to France 2 years ago. I live in Paris and just rode Alpe d’Huez this past May.
As far as hill training in Houston, there are alot of road racers who do parking garage repeats downtown on the weekend. It sounds a little bizare, but you would be surprised at what kind of climbing shape you can get in by doing this. Your other options are to head towards Austin area or farther west Texas. Either way, the real key is HILL REPEATS. I cannot say it enough. Even if you only have a 1km hill to climb, you can just do repeats on this. It will work.
I am a pretty decent climber after living in France for the last 2 years. I would definitely recommend a road bike for the tri though. You will benefit from the road bike on both the climb and descent. I see no benefit to the tri bike. And general in France it is pretty easy to rent a road bike from a local shop. So if you don’t want to bring one, you have some options.
About Alpe d’Huez. The hardest part is the first 3k until you get to the church at La Garde. I think these first 3km are at a steady 11% so it can be tough. After this when you see 8% gradient on your Garmin it feels alot easier. Either way, do not take this climb lightly. Make sure you put in the training and do hill repeats.
Col d’ Alpe du Grand Serre and Col d’ Ornon. Ornon is from the little side and is mostly a deceptive false flat until the last few k. Grand Serre requires a little more respect. The descent of Ornon down into Bourg d’ Oisans is either terrifying, sensationally fun, or both, depending on what type of rider you are.