suppose you are doing a 1.5 hour event with a lot of climbing:
what %/max HR do you climb at? vs cruise, and vs the average for the event?
how much liquids/calories do you take during the event?
i’ve had bonks or meltdowns at a few events recently and i’m curious about other people’s experiences.
thanks!
suppose you are doing a 1.5 hour event with a lot of climbing:
what %/max HR do you climb at? vs cruise, and vs the average for the event?
how much liquids/calories do you take during the event?
i’ve had bonks or meltdowns at a few events recently and i’m curious about other people’s experiences.
thanks!
I’m just getting back into ski racing after a very, very lengthy absence.
My max HR is in the low 190’s (191 to 193).
My average for a little over a 1 hour race (15 km) is around 165. I did a pretty slow 14km TT yesterday with 135m of climbing in 1:10 and averaged 163. That’s 86.8% for a 190 HR max.
I’m not sure what you mean by cruise. Training? Or resting on downhills? My lowest HR was 140, and I was in the low 140’s a handful of times.
On hills I’ll hit 170 to 185 (last few hills). That’s 89.4 to 97.3 % for a 190 HR max.
I haven’t done any long races this year so I can’t speak to nutrition. I have a 15 km race in early March and my plan is to have flat coke on finishing the first 6 km loop and gatorade at about 10 km. If it’s an hour and a half and you’ve had issues I’d go with a gel (it gets down faster) about 1/2 way. Try doing TT’s on your own to dial in nutrition. Feel free to PM me if you have any questions about my experience
Also, if you bonk then negative splits are your friend.
I only do heart rate but you would want to be at 88-92 or 93 % for the whole noodle.
A 15K race could be under an hour depending.
I would just have a Gu and some water 45 minutes into a 1.5 hr race - there is not much in that short of a race nutrition will do for you.
Masters skier here. Usually able to race about 30K in 1:30 +/- on a very hilly course (but times can vary greatly depending on snow conditions).
Average HR might be in the 85% - 87% range, max in the low 90%s, on long downhills (2 min or more) it will drop to 70% range or even lower. “Cruising” should feel just about like a threshold effort. Uphills it might go up a little, but you don’t to push that too long or you might go under.
Nutritionally, a decent breakfast 3-4 hr before, maybe a bar or banana 60-90 min ahead. Gu 20 minutes before and then another (caffeinated) half way through.