col d’ ishikawa quatre fois

First time on Ishikawa Pass this year. Can’t believe it’s June already. Taking about 12 minutes to climb it’s similar in length to Komura Pass. It could be considered Komura’s twin brother, the road is similar, a winding single track carved in the mountainside, bits of forest cover, fantastic views of the valley below. However, the gradient is steeper and the surface rougher, giving it a feel of being more like Isonobe’s little sister.

Four climbs today.

Climb 1 – 170 HR keep

There are two initial steep rises that get the heart rate up quickly to around 160. Then it’s into the forest. The winding technical road keeps you focused and requires good use of the gears. Soon up to 170. Out of the forest and the road is exposed. You can see long stretches now. Your eyes tell you this is the easiest part but your legs and heart disagree. Creep up to 175 and keep it there to the summit.

Climb 2 – dancing all the way.

I climbed from bottom to top out of the saddle. I’ll repeat that, bottom to top out of the saddle! I’m loving these out of the saddle efforts. I’m intrigued to know just how far I can take it. In terms of heart rate, the climb was similar to climb no. 1. 160, 170 and finally 175 HR. I was interested to see time was only about a minute slower.

Climb 3 – 145 ~ 175 criss cross intervals

This is a training method I often use on the rollers. The theory is that by crossing the line between aerobic and anaerobic training, you can train your body to work harder at a lower HR, raise your threshold, and recover quicker. These intervals are different to standard work / rest intervals. In standard intervals, it’s out of the saddle and go as hard as possible for the interval duration. With these intervals, it’s shift a couple of gears, in the saddle, raise the effort, raise the HR gradually. The sensations are similar to attacking in a hill climb race, so good training for sure.

Climb 4 170 HR keep

Same climb as climb no.1. Having raised the HR a few times the body responds quicker and it’s easier to hold the HR all the way to the top.

1000m of climbing in a 2 hour ride is a great work out. Ishikawa Toge, I’ll be back soon.

Today’s training: Ishikawa Pass x 4 (1100 m climbing, 60 km)