10 second hill sprint

10 second hill sprint - out of the saddle and smash it. You'll have about 30 to 45 seconds of full on anaerobic sprint in your legs - ride at your best "5 minute" effort for the last minute coming upto the climb and when the road starts going up get out of the saddle with your hands in the drops and smash it.

Pacing be damned in the last part.

thnx swampy im doing it on a mtb ?
road is graval leading up to climb which is concrete

elevation is 450 ft lenght is 0.05 before i crash into the fence lol but im dead by then anyway so it wont hurt

I always do the first one out of the saddle, to try and beat my previous time. The rest staying seated, great for developing strength.

You have to go find a hill though 3.5% is still flat.

sorry willem jm hill rises to 450ft over 70 yards bit like a bmx jump not flat thnx

WillemJM said:

I always do the first one out of the saddle, to try and beat my previous time. The rest staying seated, great for developing strength. You have to go find a hill though 3.5% is still flat.

The Col du Lauteret, used in the Tour on the run upto the west side of the Galibier is about 3.5% - I wouldn't call that "flat" :p ... A bit longer than just a few meters though 🙂

thunder007 said:

sorry willem jm hill rises to 450ft over 70 yards  bit like a bmx jump not flat thnxÂ

I think you should check those numbers, because they're not adding up.

i checked them numbers on strava and they look accurate to me ! it is a sudden steep climb that kills my speed

Quoted post said:

Originally Posted by thunder007
sorry willem jm hill rises to 450ft over 70 yards bit like a bmx jump not flat thnx

70 yards = 210 feet.
how do you climb 450ft over a distance of 210ft, without using a ladder?

C'mon Swampy, I am an old guy and still climb the shorter 3.5% gradients on my big ring.

thunder007 said:

i checked them numbers on strava and they look accurate to me !  it is a sudden steep climb that kills my speedÂ

Well, if that's 450' gained over a horizontal distance of 70 yds, the gradient would be 214%, and the angle of the road to the horizontal would be a paltry 65°. If that's what Strava is saying, I think Strava would mean that you gained 450' after pedaling 70 yds, which makes absolutely no sense. I'm not aware of any mapping programs for cycling that report horizontal distance traveled instead of distance pedaled. For this to make sense, the distance you pedaled would have to have been about 497'.

the segment is 70 yards so hill is probly 150 jeeze i wanted a bit o help not argument over maths

Quoted post said:

Originally Posted by thunder007
the segment is 70 yards so hill is probly 150 jeeze i wanted a bit o help not argument over maths

I sometimes I get some weird numbers from Strava. It uses Google Earth and is OK in averaging over a course, but some short runs it is way off.

Advice given above, but ultimately it depends where you are in your training program. For strength you want repeated sessions while seated, maxing out completely right at the end. But early in the season I probably would just spin up high cadence sitting to the top at 85%.

We were just trying to figure out how steep the hill is. The one I use for this purpose is 11%, I start with 5 climbs, the next week 6, then 7 etc.

You may not want to argue about the math, but the length and grade of the hill is all important to your question. You can only ride at your max power for about 5 seconds, after which your max sustainable power drops like a stone (everybody's does). If the gradient is relatively shallow then you would want to use your power to build up your entry speed because your speed will bleed off slowly. If the gradient is relatively steep, then you would want to preserve your power for the hill and not try to build your entry speed up to the max. I don't know your numbers, so I'll use myself as an example. My max 5sec power is ~1200W and my max 1min power is ~600W. For a steep gradient (e.g., 10%+), I would accelerate at 600W before the climb and would not pull the trigger on 1000W+ until after the start of the climb. For a shallower gradient (e.g., 4%), I would accelerate at ~1000W just before the start of the climb and would back off to ~600W after the start of the climb.

Post a link to the segment.

Quoted post said:

Originally Posted by WillemJM
I sometimes I get some weird numbers from Strava. It uses Google Earth and is OK in averaging over a course, but some short runs it is way off.

That's a function of the way elevations are derived in Google Earth, et al. The horizontal variation is small (e.g., 3-5 meters), but the vertical variation is 3x the horizontal variation.I have an application that depends on precise elevations and I use a survey-grade mobile GPS unit to capture courses. The unit I use is accurate to ~1 inch horizontal and ~3 inches vertical. You always need to be careful in assuming too much accuracy from Google Earth, and other mapping applications, as well as consumer GPS units (e.g., those that use the popular SirfSTAR GPS receiver).

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so you recon i should just kill it week after week till ive smashed it sounds like a plan but regarding the maths of the hill i only go of strava or my interpratation of it ? kom is 28mph 2nd is 23mph all i can say is it is runs up fairly steep but the hard part is you have to come to a complete stop because of the cycle gates or risk crashing into it ??

Train like a kilometer rider - except get your weight down to about 10lbs less tha Chris Froome.

Quoted post said:

Originally Posted by thunder007
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so you recon i should just kill it week after week till ive smashed it sounds like a plan but regarding the maths of the hill i only go of strava or my interpratation of it ? kom is 28mph 2nd is 23mph all i can say is it is runs up fairly steep but the hard part is you have to come to a complete stop because of the cycle gates or risk crashing into it ??

Crash straight into them at 28mph, video it from 3 different angles and post them to YouTube. Anything to get that Strava KOM!

Quoted post said:

Originally Posted by smaryka
Anything to get that Strava KOM!

:-) cracks me up thinking about it.

I am amused by looking at my Strava post ride info of getting the random KOM when I know full well that I was about mid pack when I hit the crest and the multitude of guys and gals that were first up are not using Strava.