Monthly Archives: May 2008

7 Hills 2008

The 7 Hills of Kirkland marks the unofficial real start of the riding season for me. It takes me over hills that are close to my house that I’ve ridden a lot, and has a decent potential for pain. Last year I did the Metric Century (58 miles (yes, I know…)) and felt pretty strong, and that was the plan this year.

Until I cracked my rib.

I went out last Thursday and did some steep hills, and the pain was bearable but I was only at about 70% on breathing before it hurt. I decided to do the 7 Hills variant (well, actually, I decided to do the first few hills, knowing that it was easy to head back if I didn’t feel up to it). Usually, I start with a group of friends and ride with them on the first few hills (or, more rarely, for the whole ride), mostly because they carry a lot more mileage than I do, but this year I decided to get dropped at the starting line and rode by myself, leaving at around 7:20.

I chanced riding in a jersey, shorts, arm & leg warmers despite the temp in the low 50s, because of the amount of climbing. I climbed fairly slowly up Market, and up Juanita, flew down Holmes Pt Drive, and came to the first real hill, Seminary (#3). Seminary has a steep section at the beginning, and then it levels off and people speed up, generally too fast. I rode to keep my heartrate down below my lactate threshold for most of the hill, only speeding up for the last part of the ride. I passed a bunch of people who hit it too hard at the bottom.

A screaming descent down Juanita drive to the North took me onto the trail, and to the base of Norway (one of the 3 hardest hills). I rode the first half conservatively, and then the second half a bit harder, talking with a rider who was doing the century. We crested, descended, and then traversed across to the first food stop. That involves hill #4, which I guess technically is a hill but seems pretty minor compared to all the others. A quick stop for a bagel, a nature break, and a salt pill, and I was on my way.

We work our way over to the top of Brickyard, and then descended down. I was able to hold a full aero position (something I couldn’t do on Thursday), and was going fast enough to not worry about cars needing to pass me. We worked our way around, and got to Winery.

Winery is reckoned by many to be the hardest hill. I think Seminary is harder because it doesn’t let you rest much, while winery is more rolling. I took the first pitch conservatively, and then took the second pitch harder as there were some people catching me. I recovered on the last pitch, listening to the strains of the 7 hills bagpiper as I reached the top of the hill (the bagpiper is a guy who donates his time (7 hills is a fundraising ride) every year, and if you’re riding the short course, you know that that worst is over.

I skipped the food stop, avoided some people turning left (please don’t ride through turns with two tandems side by side, it tends to make it hard for other riders), and then dropped down the hill onto Willows road. This is one of the “ride fast home” sections that my evening group often takes, and it’s good for a paceline. To triathletes took off faster than I wanted to go, so I just rode a comfortable pace (probably 20ish – I deliberately had my computer on altitude so I wouldn’t ride too fast). After 5 minutes or so, another rider eased by and he pulled the rest of the way, and we rode to the base of Old Redmond road for the last time. He took off (better legs than me), and I rode the steep pitch at a moderate pace, and then rode all out to the top. That put me on the descent on 116th (another one of my favorites)(where I passed the guy I worked with on Willows), the descent on Northup, and then the pull back to Kirkland.

I decided to air things out back to Kirkland, and was at a steady (and painful) 22-23 on the flats. About half a mile from the finish, I slowed down, and the faster guy passed me (he had chased and caught up), and we rode to the finish.

Which was pretty much deserted – probably 20 riders total. Most of the stronger riders were on the metric or the century, so I drank my Endurox, had some strawberry shortcake, and bought a $5 T-shirt before riding home.

Total time was 2:28, with an average speed of 15.4MPH. Not bad for me and my current training state.

And I finished feeling good, so it was a nice enjoyable ride.

Faster #8 – Cadence

Armstrong had a fast cadence, and he won a millon Tours de France, so we should all ride at a high cadence, right?

If you ask 10 cyclists about the importance of cadence, you’ll get 3 different answers and 7 blank looks. Cadence is confusing, but the basic fact is that riding at a higher cadence is faster, except when it isn’t.

High Cadence is Faster

So, you went out on that hilly century to ride with some friends. You felt good and fast on the hills, but by mile 50 your legs were burning, and you could barely make it up the later hills.

Power is the product of force – how hard you push on the pedals – and cadence – how fast your turn the pedals. Drop down a gear or two, push 20% easier and spin 20% faster, and you get up the hill at the same speed.

But you save your legs. If you’ve ever weightlifted, you know that a 20% difference in weight can make a huge difference in how many repetitions you can complete. The same effect is at work on your bike – spin instead of mashing, and you can climb 7 hills before your legs give out instead of 5.

It’s also true that riding at a higher cadence helps you develop a better pedal stroke, which recruits more muscles and uses them over a longer period of rotation, lessening the peak force for a given amount of power.

And it helps you accelerate faster when you need it.

Higher Cadence is Slower

When you spin, you put more load on your heart and less on your muscles. All things being equal, for a given amount of power, spinning faster will take more aerobic capacity, so you’ll be more out of breath on that climb.

And, if you spin all the time, you can develop a great aerobic system, but you don’t stress your leg muscles, and they don’t get stronger.

A Proper Balance

For a given individual in a specific state of training and a particular ride, there’s a “fastest cadence”. It’s the one where you use up your leg strength right as you finish the race. Ths could easily be faster than your current cadence, and it’s therefore worthwhile spending some time working on cadence.

My Cadence Story

When I got serious at cycling a few years ago, my average cadence was in the 80s, and I decided to work on getting better at it. By just trying to spin faster, I got myself up to a top cadence of around 100RPM, but I wasn’t very comfortable of it.

Then when I did the Carmichael training a couple of years ago, they specified specific cadence drills to do. I did them that summer, and over the past few seasons. My max on-bike cadence is now up into the mid 140s, and I can high 120+ pretty easily. My average is a little bit higher, but not a ton higher, partly because I spend a lot of time on low-cadence muscle tension work on climbs.

The Drill

On a flat or slight uphill with medium resistance, slowly increase your cadence over a period of 30 seconds until you hit your maximum comfortable cadence. Hold that for 30 seconds, and then slow down over the next 30 seconds. Slow down a bit if you start to bounce. Do 3-4 repetitions of this.  

Initially, two things will happen. First of all, you’re going to feel a bit out of control. That’s because your muscles aren’t used to spinning that fast and you need to “rewire” your brain to make them work at that speed. Second, you are going to get really out of breath because you aren’t very efficient at that speed yet.

Once that starts to feel a little more natural, increase the time at which you hold the top cadence to 60 seconds. Do this once or perhaps twice a week, but you don’t really need to overdo it.

I also find it useful to do one-legged pedalling drills, where you clip out one side and do a fixed number of revs (20-30 is a decent place to start) on one foot, then that same number on both feet, and then the other foot, etc. Do this one the flat and in a quiet area, or do it on a trainer, as they feel really weird.

I can hit the low 120s fairly easily now on the bike, 130 with some effort, and I saw 140 with a slight downhill a while back (though I was bouncing a bit at that speed). On the recumbant exercise bike at the club where I work out I’ve hit 160 for short periods.