Mt Coot-tha training

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GeoffInBrisbane
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Re: Mt Coot-tha training

Postby GeoffInBrisbane » Sun Jul 21, 2013 8:39 pm

jasonc wrote:forgot to post, as part of the rapha rising challenge on Sunday I did 10 climbs of the back in 1 ride (beating last years effort of 9). Could have done more but ran out of time


Ouch. That's a tough way to get 2000m. Well done!
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RobM
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Re: Mt Coot-tha training

Postby RobM » Sun Jul 21, 2013 9:33 pm

Hes not one to boast so I'll do it for him...

Dimma...
http://app.strava.com/activities/68602909

22 Mt Gravatt repeats! Winners are grinners!

:shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock:

marinmomma
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Re: Mt Coot-tha training

Postby marinmomma » Mon Jul 22, 2013 9:06 am

RobM wrote:Hes not one to boast so I'll do it for him...

Dimma...
http://app.strava.com/activities/68602909

22 Mt Gravatt repeats! Winners are grinners!

:shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock:



Good luck to anyone taking his 2 KOM's off him... :shock:
Lisa

jasonc
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Re: Mt Coot-tha training

Postby jasonc » Mon Jul 22, 2013 9:32 am

marinmomma wrote:
RobM wrote:Hes not one to boast so I'll do it for him...

Dimma...
http://app.strava.com/activities/68602909

22 Mt Gravatt repeats! Winners are grinners!

:shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock:



Good luck to anyone taking his 2 KOM's off him... :shock:


I'm thinking about it
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marinmomma
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Re: Mt Coot-tha training

Postby marinmomma » Mon Jul 22, 2013 9:52 am

jasonc wrote:
marinmomma wrote:

Good luck to anyone taking his 2 KOM's off him... :shock:


I'm thinking about it


I thought that you might be tempted...
Lisa

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DTdotcom
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Re: Mt Coot-tha training

Postby DTdotcom » Mon Jul 22, 2013 11:26 am

JC I'll organize an invite for Last Man Standing.
Even though you haven't met the qualification requirements, your Mt Coo-tha credentials can't be ignored.

jasonc
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Re: Mt Coot-tha training

Postby jasonc » Mon Jul 22, 2013 11:29 am

Dimma wrote:JC I'll organize an invite for Last Man Standing.
Even though you haven't met the qualification requirements, your Mt Coo-tha credentials can't be ignored.


pm sent.
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jasonc
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Re: Mt Coot-tha training

Postby jasonc » Wed Jul 31, 2013 9:06 am

equaled my PB up coot-tha this morning. grrr. think I would have preferred 1 second longer
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BrisVegas
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Re: Mt Coot-tha training

Postby BrisVegas » Wed Jul 31, 2013 11:12 am

jasonc wrote:equaled my PB up coot-tha this morning. grrr. think I would have preferred 1 second longer


nice work mate! I had to stop and cough up a lung halfway up this morning. Struggling with a cough and cold, but thought I could still manage it slowly. Wrong. Shoulda stayed in bed.
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jasonc
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Re: Mt Coot-tha training

Postby jasonc » Wed Jul 31, 2013 11:18 am

BrisVegas wrote:
jasonc wrote:equaled my PB up coot-tha this morning. grrr. think I would have preferred 1 second longer


nice work mate! I had to stop and cough up a lung halfway up this morning. Struggling with a cough and cold, but thought I could still manage it slowly. Wrong. Shoulda stayed in bed.


thanks. the last thing you need is to try and do coot-tha when not 100%. have done it before and just end up as a big sweaty mess.
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Ignoto
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Re: Mt Coot-tha training

Postby Ignoto » Thu Aug 01, 2013 10:02 am

For those mountain goats, what would I be better off doing to keep improving my climbing ability. In the past I've been doing various repeats of the front and in the last two months building up the back ie 1 x 1500m, 1 x 1250m, 1 x 1000m, 2 x 500m basically at 80-90% intensity.

Would I be better off trying 2 x full-back and keep my HR to around 160-165? It would definitely take a lot more time doing two full-climbs and I would think I'd lose a bit of elevation compared to the "interval" training, but in the long run it would be more time climbing rather than more climbs.

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Re: Mt Coot-tha training

Postby jasonc » Thu Aug 01, 2013 10:35 am

Ignoto wrote:For those mountain goats, what would I be better off doing to keep improving my climbing ability. In the past I've been doing various repeats of the front and in the last two months building up the back ie 1 x 1500m, 1 x 1250m, 1 x 1000m, 2 x 500m basically at 80-90% intensity.

Would I be better off trying 2 x full-back and keep my HR to around 160-165? It would definitely take a lot more time doing two full-climbs and I would think I'd lose a bit of elevation compared to the "interval" training, but in the long run it would be more time climbing rather than more climbs.


for me, doing as many as I can at a constant heart rate seems to have worked. then give it a few days, then go for a smash
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GeoffInBrisbane
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Re: Mt Coot-tha training

Postby GeoffInBrisbane » Thu Aug 01, 2013 12:51 pm

Interesting... Haven't been doing as much lately for the obvious reasons (being injury free is always just around the corner), but I've noticed my average HR up the back doesn't change all that much no matter how I'm riding. Most of my attempts seem to be in the mid-high 170s, a couple in high 160s, and a few in the low 180s. Doesn't seem to follow a pattern either, some 'easy' runs are higher than other 'hard' ones. Anybody else find this with Coot Tha?

The sole exception to this is my eye-bleeding post-Nebo/Glorious 14 minute death up the back at 208bpm average. Never hurting myself that badly again! :o :lol:
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Re: Mt Coot-tha training

Postby fluro2au » Thu Aug 01, 2013 7:54 pm

Dimma wrote:JC I'll organize an invite for Last Man Standing.
Even though you haven't met the qualification requirements, your Mt Coo-tha credentials can't be ignored.


Can I play?

Paul F...;-)
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fluro2au
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Re: Mt Coot-tha training

Postby fluro2au » Thu Aug 01, 2013 7:57 pm

Ignoto wrote:For those mountain goats, what would I be better off doing to keep improving my climbing ability. In the past I've been doing various repeats of the front and in the last two months building up the back ie 1 x 1500m, 1 x 1250m, 1 x 1000m, 2 x 500m basically at 80-90% intensity.

Would I be better off trying 2 x full-back and keep my HR to around 160-165? It would definitely take a lot more time doing two full-climbs and I would think I'd lose a bit of elevation compared to the "interval" training, but in the long run it would be more time climbing rather than more climbs.


Short hill repeats

find really steep 200-500m hills and do 15-20 repeats...It helped me a lot

You need to keep the efforts in the range of 30-90seconds, beyond that power will begin to really drop.

Only longer climbs (+1km) for a monthly hit out, eg Mt Nebo, Mt Mee, etc

Paul
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DTdotcom
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Re: Mt Coot-tha training

Postby DTdotcom » Thu Aug 01, 2013 8:14 pm

For sure mate, I'll make sure you're on the invite list.

PS 5:30 laps are not allowed

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ldrcycles
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Re: Mt Coot-tha training

Postby ldrcycles » Thu Aug 01, 2013 9:19 pm

jasonc wrote:
marinmomma wrote:
RobM wrote:Hes not one to boast so I'll do it for him...

Dimma...
http://app.strava.com/activities/68602909

22 Mt Gravatt repeats! Winners are grinners!

:shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock:



Good luck to anyone taking his 2 KOM's off him... :shock:


I'm thinking about it


So am I, it's one heck of a challenge!
When man invented the bicycle he reached the peak of his attainments- Elizabeth West.

jasonc
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Re: Mt Coot-tha training

Postby jasonc » Wed Aug 07, 2013 8:51 am

took 14 seconds off my pb this morning. :D
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DTdotcom
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Re: Mt Coot-tha training

Postby DTdotcom » Wed Aug 07, 2013 9:38 am

Congrats JC

Crawf
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Re: Mt Coot-tha training

Postby Crawf » Wed Aug 07, 2013 9:41 am

jasonc wrote:took 14 seconds off my pb this morning. :D


Nice, thats a big chunk.

jasonc
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Re: Mt Coot-tha training

Postby jasonc » Wed Aug 07, 2013 9:44 am

thanks guys. yes it was a big chunk. it hurt like hell if that makes you feel better. I now have the same time as Dimma (no PB attempt next week, so you're right for a week at least mate)
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Slvr32gtr
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Re: Mt Coot-tha training

Postby Slvr32gtr » Wed Aug 07, 2013 10:27 am

Jeez there are some good times up Coottha looking through this thread!! Im going to have to get back out there and do some more back section climbs.

I would be interested to see how I go actually as Ive been fitting in either hill repeats sessions or a Gap Ck loop/Nebo ride weekly to help build the climbing strength.

Last time I was on Coottha was 3 weeks ago (Rapha Rising challenge) for back section repeats. Managed 4 in the time I had clocking 8:57, 9:32, 9:40 then 9:35. Best I have managed up there is an 8:16 but I reckon a sub 8 could be possible if I give it a shot on the right day with fresh legs and the mental toughness to push through the pain!

The bike i use for climbing is around 8kg and is fitted with standard 39/53 cranks and an 11-25t cassette.

jasonc
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Re: Mt Coot-tha training

Postby jasonc » Wed Aug 07, 2013 10:39 am

Slvr32gtr wrote:The bike i use for climbing is around 8kg and is fitted with standard 39/53 cranks and an 11-25t cassette.


those are excellent times

11-25 is a bit nasty for climbing (with a standard crank)

i'd love a cassette with the following:

28-26-24-22-20-18-16-14-13-12

the shimano jump from 28 to 24 is nasty.
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Slvr32gtr
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Re: Mt Coot-tha training

Postby Slvr32gtr » Wed Aug 07, 2013 10:46 am

Yeah the 28-24 doesnt sound pleasant. One of my mates (also running standard cranks) just installed a 12-27t Cassette to help keep the cadence up on tough climbs like Coottha. He loves the extra few teeth, but i believe its still a jump from 27-24.

I find the 25t isnt too bad up there but there are a few pinches where you wish you had a few more teeth to help out! I definitely wont be trying the Mt Glorious Rd (Pei Rd) climb up from Samford with my current combo!

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Comedian
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Re: Mt Coot-tha training

Postby Comedian » Thu Aug 08, 2013 11:36 am

jasonc wrote:took 14 seconds off my pb this morning. :D


Yep... Good work! Fine form ATM. :)

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