Riding into a headwind

Training
82

I’m really glad you observed the same thing as me though, HR goes up, and it feels physically harder. Maybe because the bike is slower, pedalling is more jerky?

Apart from finding it interesting, I’d also love to find out what those people that don’t find it hard do different - different pedalling style or weight balance? More vo2max, so less CV impact?

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83
  1. “Slow and jerky” at 48rpm / 4.2mph up a 10% climb almost 3 hours into a ride:

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Low momentum and smooth power.

  1. Into a strong 12mph (gusting 20) headwind during a 20-min field test:

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Smooth power at 88rpm / 20.4mph (high momentum).

Comparing 1 and 2, power looks just as smooth in both high and low momentum cases. Sure riding at low momentum feels different, but I’m modulating power delivery to make it just as smooth. HR roughly the same, although I was a little amped about the field test and HR was higher.

  1. A week ago on flat windless evening:

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Smooth power at 81rpm / 21.3mph and well above threshold (my current ftp is closer to 260). Again similar smooth power graph like the 10% climb and strong headwind 20-min field test.

HR similar to the two above.

  1. Last night into a 5mph cross/head wind (about 45 degree angle) while riding 3rd wheel behind two smaller guys (60/65kg) in a straight paceline:

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Jagged power, a lot of anaerobic efforts, 100rpm / 25mph and higher heart rate. First time riding in a paceline in one year, so I was a little amped holding a wheel at 25mph on a new bike and that also caused HR to increase.

Looking at other (group) rides when power isn’t smooth and spiking into anaerobic zone, that is when I see an increase in HR.

When riding solo I’m usually able to modulate power delivery into a headwind and keep it just as smooth as when climbing. When I’m NOT able to tightly control power and it gets spiky, then HR rises.

Not sure if that helps…

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84

I think this is the key to riding into headwinds - they are far less consistent than a climb meaning it’s a battle to keep a consistent effort with much greater variations in power required to do so at different points of the pedal stroke. Put it another way the wind might blow harder at any point during your pedal stroke whereas on a climb this more influenced by how you choose to pedal rather than dictated to you.

85

agreed and that was the reason for posting screenshots - its my belief that you can reduce power variations while riding into a headwind (at least when riding solo).

these two power graphs look the same:

  • #1 which is low momentum <5mph and <50rpm climb up 10+% grade
  • #2 which is high momentum 20mph and 88rpm into a strong 12mph headwind (gusting to 20)

Why? Scenario #2 is riding SOLO into a headwind. From experience if I lazily push the pedals over the top, then the nice consistent power disappears. So long ago I learned to push hard thru the entire downstroke on both the flats and climbs, and to make minor adjustments (modulate pressure/torque) in response to conditions.

In both cases its basically threshold power and threshold HR.

Scenario #4 is a lighter head/crosswind vs #2 and a group ride (not solo). About 50% power at vo2max/anaerobic levels and HR increases. The wind while drafting other riders is adding to the challenge, along with having to watch wheels, looking for road debris, etc. Maybe others have mastered more consistent power in this scenario, that is about as good as it gets for me.

86

re: scenario #4, luckily the two guys in front and one behind me had power meters. Here are Strava power graphs of riders 1-4 pacelining on a ~4 min / 1.5 mile Strava segment into 5mph cross/headwind on Wed night:

  1. 1st Wheel pulled the whole segment, he is a smaller and more aero rider pulling 223W average which is just below his FTP:

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  1. 2nd Wheel another smaller more aero rider getting a nice draft (137W avg):

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  1. 3rd Wheel (me) a bigger less aero rider getting no real draft and dealing with choppier air requiring 250W avg just below estimated FTP, and a lot of excursions well above FTP:

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  1. 4th Wheel another bigger less aero rider about my size and getting a nice draft (141W avg) and his FTP is ~280-300 so easy spinning for him:

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Notice how 1st wheel has smoother power graph. He is a masters 55+ rider and has some podiums on crits and road races. Really smooth and fast rider on the flats. Not sure if that proves anything, but aligns with my earlier claim. Also notice how power gets choppier as you go back into the paceline, and it gets harder in a cross/headwind to smooth out the power.

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87

I don’t think this is totally true. There isn’t a single road in the world with a perfectly consistent gradient. Sure, the climb might average 8%, but there could be times when you’re on a section that is greater or less than the average. This would impact pedal stroke and power.

Living in Minnesota which a very flat, but windblown state I encounter headwinds on every ride. I’ve learned how to ride them.

I chalk the higher RPE and cardiovascular demand mostly to psychology. It comes down to expectations vs reality. There is more compensation in headwinds to hold speed. “I know I can hold 20 mph here! Wind be damned! Wait, am I cracking? :worried:”

In other words, I believe it’s 90% psychological and 10% physiological.

88

I agree but I would say that on climbs you can see and anticipate gradient changes, unlike with the wind where you simply react…