Hi, I am training for the Waikaloa - Mauna Kea climb. For building a training plan, should I use climbing road race or gran fondo? Also, is low volume possible for this ride (with longer weekend rides added) or mid volume?
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i would use time trail, you will basically be putting out tempo or threshold power for the entire distance depending on your goals and/or ability to endure pain for an all day long event.
Gran Fondo. Low volume is certainly possible but the longer weekend rides will be key. I would not do a time trial training plan; you’ll be out there almost 8x longer than you’re run-of-the-mill 40k TT. There are also a number of ramps that you have to punch up. Get as low of gearing as you have and have fun. Top 5 day on a bike for me.
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Thinking of putting my SRM Eagle on my gravel bike for the day… 38, 10x52.
Did you do it unsupported? Trying to figure that out.
Definitely train for a long aerobic day with some tempo on the steep stuff. I personally would not attempt unless I was doing 10hr/wk minimum. And definitely some 4-5hr rides. Mauna Kea is very steep and made even more difficult by the gravel and altitude.
There is water at a rest area close to the crest between the two volcanos and water at the visitors center where the dirt starts. Bring food and you can do it with those two water stops.
I only went to the visitors center but also did mauna loa to the lava flow before heading back. I will be going back later this year with my gravel bike to do the full mauna kea. The altitude is no joke, I’ve driven to the top and the two non cyclists I was with couldn’t even get out if the car lol.
I had a job interview on Hawaii and part of it was going to the top of Mauna Kea and touring the facility for ~3 hrs to demonstrate I could deal with the elevation.
Heading to Kona at the end of March to attempt Mauna Kea and then hopping over to Maui for a shot at Haleakala. My logic is to be fresh for MK, with H being the “lesser” climb. I’ve seen contrary advice also, with folks using H as the warm-up/barometer. I’m a multiple time Ironman finisher (recent events) and have biked all the major CO peaks including the Triple Bypass a few times (but I’m very much an amateur). Thoughts?
I did it supported and recommend you do the same. I wouldn’t want to be up there alone if I had to bail.
There’s a paucity of info of gear for mortals who do the climb. Here’s what I wrote on my Strava:
- Bike: Storck Aerfast G2 Pro (rim brake), 7.4 kg
- Gearing: DA 50/34 up front, Ultegra 11/34 in the back for a 1:1
- Wheels: Zipp 303 Firecrest
- Tires: Conti GP5000 TR 28 mm, tubeless with Stans
- Tire pressure: 80 PSI up to the VIS, dropped to 60 PSI for the gravel and up
- Rider: ~4.8 W/kg at sea level
- Nutrition: >120 g CHO/hr (1 sleeve of CLIF BLOKS [50 g], 1 gel [25 g], 1 CLIF Bar [40 g], Skratch [20 g] + unmeasured chips/pretzels) to VIS, then whatever I could shove down after
I run what I brung for the trip. The bike was not optimal but I made it happen.