This is my new place to write stuff about health, training, nutrition, and anything else that might come up! I'll answer your questions here as well and post them on a regular basis. Please send your questions to getonyourmark@gmail.com and I will answer them as time permits and as you post them.
So, heres the question of the day:
How do you rate a climb or a ride in regards to "level of difficulty?"
It's important to note that in endurance sports, coach to coach and coach to client relationships face obstacles because there is no official consensus as to a "common language" used.
We all use different definitions to define workouts, training zones, exercises, programming etc. Yep, its a real problem in our industry. We definitely need to establish a common language so there can be clear communication.
There are many training groups out there that have established their own language for training workouts such as "tempo rides, steady state"; you have probably seen many different methods to define heart rate and exertion, training intensities, ratings for rides that have different criteria, ratings for climbs, etc. There is some cross-over, but it can get confusing for everyone because we lack "a common language."
There are many training groups out there that have established their own language for training workouts such as "tempo rides, steady state"; you have probably seen many different methods to define heart rate and exertion, training intensities, ratings for rides that have different criteria, ratings for climbs, etc. There is some cross-over, but it can get confusing for everyone because we lack "a common language."
Eventually it will get sorted out by some governing body perhaps, but for now lets take a look at how we can communicate best when it comes to defining a group ride!
Okay! Well, how do you define the level of difficulty for a group ride? I have found that this is an individual process for each cycling group out there. They (the group organizers) get together and come to an agreement on how they are going to define THEIR group rides.
There exists a wide variety of choices I'd say, based on my experience of riding/researching (with) many different groups over the years. You'll seldom find the same ratings from group to group, but they mean somewhat the same.. Some ratings are very detailed and can be quite confusing to the beginner and some are very simple.
I vote for the simple ratings that are very clear! AND the hardest part is keeping the rides to the rating that it was categorized.. But, a professional group who is sincere about their mission will provide adquate leadership to enable them to stick to what kind of ride it said it was going to be. This isn't easy to do, but very possible.
With that said, here's a very simple rating system that works..
With that said, here's a very simple rating system that works..
Terrain Difficulty
1. Flat
2. Gentle Grades
3. Rolling Hills
4. Mostly rolling hills, some steep climbs
5. Steep hills, long climbs
Pace
A. Leisurely (13-15 mph)
B. Moderate (15-18 mph)
C. Brisk to fast (18-22 mph)
D. Fast to faster! (22-25 mph)
Here is a link for a variety of different ratings that groups use..from simple to complex.
http://www.bikecal.com/ride-rating.htm
Next posting? How to rate a CLIMB! (I will post this later this week, but for now, a little something about Chico's climbs for those of you who asked)
How do Chico's local climbs rate??
Coach Shelley's opinion: I'm just sayin....
Let's take them in order of easiest to most difficult. Lets just say for a "beginner-intermediate" rider...(with all things being equal) ...someone with previous riding experience and has currently been riding for at least 8 weeks with about 40-50 miles per week as a base.
First, we would tackle Humboldt....yes, many times
over a couple of weeks..hill intervals, SFR's (like weight training on a bike)
Neal Road is a good place to teach endurance on climbs. Taking it nice and easy in a low rpm will allow most individuals on a good day to reach the top. This one can build confidence :)
This is a good time to introduce Table Mountain. It's a nice steady climb with some challenging short grades..and before you know it..you've reached the top for a great view! This one teaches mental tenacity, spinning skills and shifting!
Next, we would climb Centerville..the first attempt might be up to the museum. Subsequent attempts would inch them up towards the top where the dirt side down is...this rider must be an "average" mentally strong rider to reach the top of this one. Great place to learn technical descents...shifting gears and out of the saddle work.
Next, we would begin working on Cohassett..similar fashion as above..we would climb half way up the first time..adding onto the climb with each subsequent attempt..pushing just "beyond" their limits each time..then alas, up to the store..and then beyond for the stronger riders.
This climb provides opportunity for "rest intervals" for the lungs..great place to practice/learn shifting gears effectively and pedal stroke. This one certainly develops confidence in climbing. Great climb to practice descending skills.
Yep, Honeyrun comes next. This climb is not for the weak hearted. There are some very steep inclines. Short but cruel..Anaerobic training is helpful to conquer this one. Good idea for you to have practiced and learned how to ride out of the saddle effectively, or at least have a triple.
And there you have it! Are you READY?
I sure do miss these climbs....
Coach Shelley
