Trimarni Coaching and Nutrition

What you need to know before climbing Sassafras:  Distance: The actual climb from Rocky Bottom is 4.68 miles. The last time I climbed it, it took me 36 minutes and 32 seconds (7.6 mph average and 66 average cadence). However, if starting the climb from Hwy 11/178 (which is where we were coming from on our ride), you need to factor in the climbing that occurs before the actual Sassafras climb. So technically, it's a 11.8 mile climb with a little descend before Rocky Bottom. Elevation gain: Start at 1766 feet and finish at 3396 feet (total gain = 2580 feet). Grade:  According to my Garmin, the average grade is ~7% but there are several sections that are ~20%. There are a few quick downhills to recover but otherwise, it's a long grind to the top with several 8-14% sections. There's a nasty pitchy segment near the beginning of the climb and another one in the last 1.5 miles. Road condition: The road itself is fairly good (considering that we have pretty bad road ...