Mt Coot-tha training
- PawPaw
- Posts: 1244
- Joined: Sat Dec 10, 2011 7:53 am
- Location: Brisbane
Re: Mt Coot-tha training
Postby PawPaw » Wed Jan 04, 2012 9:59 pm
I've been re-reading texts re physiological adaptation to stress and how choosing goals just a little, rather than a lot, beyond your ability, is more effective.
I decided to apply this to Coot-tha this arvo. The section from 1.5k to the 2.3k finish is steepest and I think too difficult for me to do multiple ascents with adequate recovery in between.
Therefore, after the first two ascents, I cut back to doing 3 repeats up to the 1.5km mark. This didn't exhaust me as deeply and I was also able to experiment with higher gears and getting out of the saddle on the steeper bits.
Further, there were psychological benefits - I didn't have to worry about the grueling 1.5-2.3k section, so could really focus on the lower bit.
It is the classic learning paradigm of breaking a large problem into component parts and becoming more familiar with them.
Multiple partial ascents is an interesting approach I don't see many people taking at Coot-tha.
Most just push on up to the top no matter how slow and taxing, even if for one climb.
Hopefully I'll keep a steady stream of PBs rolling up to Coot-tha Challenge on March 8.
-
- Posts: 1569
- Joined: Sun Jun 21, 2009 7:56 pm
- Location: brisbane, 4101
Re: Mt Coot-tha training
Postby lethoso » Wed Jan 04, 2012 10:40 pm
Now you've got me worried the rabbits will be too fast!Le Velo wrote:Lethoso there will be plenty of fast rabbits don't worry about that.
I think it's a little more common on the front - from the T to the top. Not that many people ride up the front (good for my strava rank ), but still.PawPaw wrote:Multiple partial ascents is an interesting approach I don't see many people taking at Coot-tha.
The front section from the botanic gardens up to the top of the hill (not taking the left turn) would probably do alright for shorter intervals - half a km at a constant 10%, maybe a little too much traffic at the bottom to make the turnaround nice though.
- PawPaw
- Posts: 1244
- Joined: Sat Dec 10, 2011 7:53 am
- Location: Brisbane
Re: Mt Coot-tha training
Postby PawPaw » Thu Jan 05, 2012 12:44 am
I didn't realize the botanical to T was a solid 10%, though feels it. I don't particularly like it because of the faster heavier traffic, and no shoulder.lethoso wrote:The front section from the botanic gardens up to the top of the hill (not taking the left turn) would probably do alright for shorter intervals - half a km at a constant 10%, maybe a little too much traffic at the bottom to make the turnaround nice though.
Gee, I was just thinking of alternative convenient hill climbs to Coot-tha. Close to the cbd, there's only Mt Gravatt and the Gateway that have a bit of length, that I can think of.
So I started thinking of a bike climbing machine, like a running treadmill but on a 10% positive incline (and variable), and big enough to ride a bike in and out of the saddle.
I suppose you could tilt a wind trainer upwards 10% and turn the resistance up, but that doesn't replicate as realistically.
Hmmmm....might have to give this some thought.
hmmm...there's a few utube vids of guys riding bikes on running treadmills. Could be improved on though.
-
- Posts: 1569
- Joined: Sun Jun 21, 2009 7:56 pm
- Location: brisbane, 4101
Re: Mt Coot-tha training
Postby lethoso » Thu Jan 05, 2012 1:45 am
I quite like climbing the gateway & gravatt, nice easy gradients so you can go as easy/hard as you want to. The gateway isn't terribly scenic though, and pretty dull to descend.PawPaw wrote:Gee, I was just thinking of alternative convenient hill climbs to Coot-tha. Close to the cbd, there's only Mt Gravatt and the Gateway that have a bit of length, that I can think of.
blehhhhh, nothing I hate more than riding & not going anywhere.So I started thinking of a bike climbing machine, like a running treadmill but on a 10% positive incline (and variable), and big enough to ride a bike in and out of the saddle.
- PawPaw
- Posts: 1244
- Joined: Sat Dec 10, 2011 7:53 am
- Location: Brisbane
Re: Mt Coot-tha training
Postby PawPaw » Thu Jan 12, 2012 6:48 pm
There's something about climbing that drains me for days.
- Le Velo
- Posts: 534
- Joined: Mon Apr 04, 2011 10:59 pm
Re: Mt Coot-tha training
Postby Le Velo » Thu Jan 12, 2012 7:15 pm
- Comedian
- Posts: 9166
- Joined: Mon Aug 09, 2010 7:35 pm
- Location: Brisbane
Re: Mt Coot-tha training
Postby Comedian » Thu Jan 12, 2012 8:05 pm
When it comes to Cootha....Le Velo wrote:Did coot tha twice this week but from the front all the way to the top as I enjoy the longer distance climbs and managed to do it in 21min all up for the 6.5k distance ..lll trying to get it down to the 20min bracket and then off to the back section for some punishment
PAIN = PLEASURE
- Le Velo
- Posts: 534
- Joined: Mon Apr 04, 2011 10:59 pm
Re: Mt Coot-tha training
Postby Le Velo » Thu Jan 12, 2012 8:17 pm
Lol comedian, I actually tend to agree, I did not mind the climbs this week at all actually, been a good challenge and workout for the overhaul improvement. (ps: what time do you do the back section now?)Comedian wrote:When it comes to Cootha....Le Velo wrote:Did coot tha twice this week but from the front all the way to the top as I enjoy the longer distance climbs and managed to do it in 21min all up for the 6.5k distance ..lll trying to get it down to the 20min bracket and then off to the back section for some punishment
PAIN = PLEASURE
- Comedian
- Posts: 9166
- Joined: Mon Aug 09, 2010 7:35 pm
- Location: Brisbane
Re: Mt Coot-tha training
Postby Comedian » Fri Jan 13, 2012 8:41 am
9:45 at the moment... I've got to get another 46 seconds by the challenge though! I want a time with an 8 in front.Le Velo wrote:Lol comedian, I actually tend to agree, I did not mind the climbs this week at all actually, been a good challenge and workout for the overhaul improvement. (ps: what time do you do the back section now?)Comedian wrote:When it comes to Cootha....Le Velo wrote:Did coot tha twice this week but from the front all the way to the top as I enjoy the longer distance climbs and managed to do it in 21min all up for the 6.5k distance ..lll trying to get it down to the 20min bracket and then off to the back section for some punishment
PAIN = PLEASURE
If I don't get it you'll see me collapsed on the top of the mountain gasping for breath and crying. Actually if I do get it I'll probably be collapsed at the top crying and gasping for breath too... so it's going to be hard for you to tell how well it went.
- Le Velo
- Posts: 534
- Joined: Mon Apr 04, 2011 10:59 pm
Re: Mt Coot-tha training
Postby Le Velo » Fri Jan 13, 2012 9:47 am
-
- Posts: 2
- Joined: Fri Oct 21, 2011 3:43 pm
Re: Mt Coot-tha training
Postby rancho » Tue Jan 31, 2012 5:46 pm
HTFU imo, i do mt coot-tha in under 13 mins with 39/23 gearingYongkun wrote:Cool, thanks for your guidance. The back definitely seems much steeper, which will definitely kill me on my 39-25, maybe till i invest in a lighter climbing wheels or 28teeth cassette. or i could just HTFU and ride it.
i'm thinking of getting a climbing cassette because i'd like to go for sub 10 minutes. what's the consensus? i was thinking 11-27 or maybe 11-26. moving from 11-23 to 11-25 hardly seems worth it.
- colaiacw
- Posts: 70
- Joined: Wed Oct 05, 2011 12:42 pm
- Location: Brisbane
Re: Mt Coot-tha training
Postby colaiacw » Wed Feb 01, 2012 9:27 am
With the compact setup i have the 11-23. The 12-27 is a 105 unit that works well. May buy a Dura Ace version latter on,
Cheers.
When you feel yourself struggling up a hill, just get over it!
-
- Posts: 1569
- Joined: Sun Jun 21, 2009 7:56 pm
- Location: brisbane, 4101
Re: Mt Coot-tha training
Postby lethoso » Wed Feb 01, 2012 9:41 am
I have a 27 tooth, I find it works pretty well up coot-tha. Need to drop down a couple for the flatter bits, but it's about right for spinning up the steep stuff.rancho wrote:i'm thinking of getting a climbing cassette because i'd like to go for sub 10 minutes. what's the consensus? i was thinking 11-27 or maybe 11-26. moving from 11-23 to 11-25 hardly seems worth it.
-
- Posts: 68
- Joined: Tue Nov 08, 2011 3:12 pm
- Location: balwyn
Re: Mt Coot-tha training
Postby heanous » Fri Feb 03, 2012 3:26 pm
Just smile when it hurts.
-
- Posts: 143
- Joined: Wed Aug 17, 2011 7:41 pm
Re: Mt Coot-tha training
Postby liquor box » Sat Feb 04, 2012 11:12 pm
- notwal
- Posts: 1097
- Joined: Fri Nov 20, 2009 10:57 pm
Re: Mt Coot-tha training
Postby notwal » Sun Feb 05, 2012 12:07 am
Maybe I should see a hypnotist and have him plant the suggestion that I can't sit down. "Your seat is trying to eat your testicles. It growls and salivates like a hungry farm dog and no matter how you squirm around it will find them and bite viciously if you sit down. In a moment you will awake feeling happy and joyful ...". Or I could just put the standard chain set on.
- colaiacw
- Posts: 70
- Joined: Wed Oct 05, 2011 12:42 pm
- Location: Brisbane
Re: Mt Coot-tha training
Postby colaiacw » Sun Feb 05, 2012 11:30 am
hi Liquor box, on the timed 2.3k section i run 39 / 27 gear at an average of 70rpm, but it depends on how i feel on the day. I can get up the climb in the 24 but the 27 cog makes it a bit easier.liquor box wrote:what sort of average cadence are you guys running to get 10-13minutes and in what sized gear?
hope that helps. Cheers.
When you feel yourself struggling up a hill, just get over it!
-
- Posts: 2039
- Joined: Mon Jul 26, 2010 2:12 pm
- Location: Southside Brisbane
Re: Mt Coot-tha training
Postby marinmomma » Sun Feb 05, 2012 12:51 pm
Well Steve, I agree with you there...I went up the back way yesterday for the first time, and that was only my third run up Coot-tha ever!!Comedian wrote:When it comes to Cootha....
PAIN = PLEASURE
I needed some well timed assistance from Mr MM with a couple of pushes in the back AND I did get off the bike for a rest BUT once at the top it was so worth it!
Not too bad considering I haven't even been doing repeats on Mt Gravatt lately, however, that's about to change as I'm inspired to sign up for the Challenge which is 6 weeks away , not going for any record mind, just getting up in one piece will be enough for this year!
One day I might even be up for repeats on Mt C, never say never!
- Comedian
- Posts: 9166
- Joined: Mon Aug 09, 2010 7:35 pm
- Location: Brisbane
Re: Mt Coot-tha training
Postby Comedian » Sun Feb 05, 2012 1:02 pm
You can't do it too much... I should be there 3/4 mornings next week for repeats.marinmomma wrote:Well Steve, I agree with you there...I went up the back way yesterday for the first time, and that was only my third run up Coot-tha ever!!Comedian wrote:When it comes to Cootha....
PAIN = PLEASURE
I needed some well timed assistance from Mr MM with a couple of pushes in the back AND I did get off the bike for a rest BUT once at the top it was so worth it!
Not too bad considering I haven't even been doing repeats on Mt Gravatt lately, however, that's about to change as I'm inspired to sign up for the Challenge which is 6 weeks away , not going for any record mind, just getting up in one piece will be enough for this year!
One day I might even be up for repeats on Mt C, never say never!
- notwal
- Posts: 1097
- Joined: Fri Nov 20, 2009 10:57 pm
Re: Mt Coot-tha training
Postby notwal » Sun Feb 05, 2012 3:16 pm
Well that's dedication and it's plainly getting results.Comedian wrote:You can't do it too much... I should be there 3/4 mornings next week for repeats.marinmomma wrote:Well Steve, I agree with you there...I went up the back way yesterday for the first time, and that was only my third run up Coot-tha ever!!Comedian wrote:When it comes to Cootha....
PAIN = PLEASURE
I needed some well timed assistance from Mr MM with a couple of pushes in the back AND I did get off the bike for a rest BUT once at the top it was so worth it!
Not too bad considering I haven't even been doing repeats on Mt Gravatt lately, however, that's about to change as I'm inspired to sign up for the Challenge which is 6 weeks away , not going for any record mind, just getting up in one piece will be enough for this year!
One day I might even be up for repeats on Mt C, never say never!
So pain equals pleasure hey? Maybe I should just put a pointy spike where my seat is.
-
- Posts: 2039
- Joined: Mon Jul 26, 2010 2:12 pm
- Location: Southside Brisbane
Re: Mt Coot-tha training
Postby marinmomma » Sun Feb 05, 2012 4:45 pm
Haha, although in the words of Chrissy Amphlett and the Divinyls, it's a fine line between pleasure and pain....notwal wrote:So pain equals pleasure hey? Maybe I should just put a pointy spike where my seat is.
-
- Posts: 392
- Joined: Sat Oct 02, 2010 7:06 am
Re: Mt Coot-tha training
Postby Crittski » Sun Feb 05, 2012 8:02 pm
Volagi Liscio Ultegra
-
- Posts: 470
- Joined: Fri May 21, 2010 11:41 am
Re: Mt Coot-tha training
Postby Abby » Mon Feb 06, 2012 3:17 pm
Well done Crittski...Crittski wrote:Got my time down from 12:55 to 12:25 today after not climbing coot-tha for two weeks. Plan is to do it three times per week until Coot-tha Challenge!
Just watch you don't burn yourself out hitting Coot-tha 3 times per week. Make sure your legs are in good shape each time (ie Not still sore/fatigued from a previous day's efforts).
Without knowing your level/background (ie my opinion is likely worthless!), I would humbly suggest you hit Coot-tha for repeats a max of twice/week (so you get the most of it each time), and hit the flat lands the other days of the week. Quality over quantity, less is more, etc etc...
Best of luck!!
Cheers,
Abby
- PawPaw
- Posts: 1244
- Joined: Sat Dec 10, 2011 7:53 am
- Location: Brisbane
Re: Mt Coot-tha training
Postby PawPaw » Mon Feb 06, 2012 6:08 pm
Anyway, I had a break from Coot-tha for several months and just focused on lactate threshold and shorter interval training on the flats; and trying to get the weight under control. When I eventually had a crack at cootha again in December, I was surprised to take off 1.30 for a new PB of 11.45. Since then, I regularly do 12.00. Hope this broadens your perspective on training for the Coot-tha Challenge.
-
- Posts: 392
- Joined: Sat Oct 02, 2010 7:06 am
Re: Mt Coot-tha training
Postby Crittski » Mon Feb 06, 2012 8:39 pm
Oh and with my job and a young family, if I plan to do this three times per week, it actually means that I get to do it 1-2 times per week!
Volagi Liscio Ultegra
- General Australian Cycling Topics
- Info / announcements
- Buying a bike / parts
- General Cycling Discussion
- The Bike Shed
- Cycling Health
- Cycling Safety and Advocacy
- Women's Cycling
- Bike & Gear Reviews
- Cycling Trade
- Stolen Bikes
- Bicycle FAQs
- Serious Biking
- Audax / Randonneuring
- Retro biking
- Commuting
- MTB
- Recumbents
- Fixed Gear/ Single Speed
- Track
- Electric Bicycles
- Cyclocross and Gravel Grinding
- Dragsters / Lowriders / Cruisers
- Children's Bikes
- Cargo Bikes and Utility Cycling
- Road Racing
- Road Biking
- Training
- Time Trial
- Triathlon
- International and National Tours and Events
- Cycle Touring
- Touring Australia
- Touring Overseas
- Touring Bikes and Equipment
- Australia
- Western Australia
- New South Wales
- Queensland
- South Australia
- Victoria
- ACT
- Tasmania
- Northern Territory
- Country & Regional
- The Market Place
- Member to Member Bike and Gear Sales
- Want to Buy, Group Buy, Swap
- My Bikes or Gear Elsewhere
- Cycling Brands
- Cannondale
- Garmin
- Giant
- Shimano
- Trek
Who is online
Users browsing this forum: No registered users
- All times are UTC+11:00
- Top
- Delete cookies
About the Australian Cycling Forums
The Australian Cycling Forums is a welcoming community where you can ask questions and talk about the type of bikes and cycling topics you like.
Bicycles Network Australia
Forum Information
Connect with BNA
This website uses affiliate links to retail platforms including ebay, amazon, proviz and ribble.