Ride Brief · Judean Hills, Israel

Tel Aviv Hills Training Ride

Thursday, 3 July · Start 05:45 · 82 km · 1,240 m

Effort LoadHard

Distance

82 km

Elevation

1,240 m

Duration

3h 30m

Effort

Hard

Start Temp

26°C

Finish Temp

34°C

Heat RiskLong Climb TimingHydration Critical

Hill repeats through the Judean Hills with extreme heat, dry east wind, and full sun exposure from mid-morning.

Training ride — hill repeats and heat adaptation.

Route-Aware Weather

Start (Shoham)

26°C

km 0 · 05:45

Clear, dry

Humidity 42%

Modi'in Climb

29°C

km 28 · 06:50

Full sun

Humidity 36%

Neve Shalom Ridge

32°C

km 55 · 07:55

Hot, dry wind

Humidity 30%

Finish (Shoham)

34°C

km 82 · 09:15

Extreme heat

Humidity 26%

Wind Segments

Coastal Plainkm 0–18

E 10–14 km/h — Warm headwind on outbound leg

Judean Foothillskm 18–58

E 15–22 km/h — Hot crosswind on exposed climbs — increases perceived effort

Return to Coastkm 58–82

E 18–22 km/h — Tailwind assist but hot airflow

Key Climbs

Modi'in RidgeCat 2

km 22–32

9.6 km5.1% avg490 m

Neve Shalom LoopCat 3

km 42–52

10.2 km4.4% avg449 m

Nutrition & Hydration Plan

Total Calories

1,800 kcal

Carbs Target

70 g/hr

Hydration

900 ml/hr

Bottles

4–5

km 005:45Start— 2 bottles (both electrolyte), 2 gels, 1 bar

km 2006:40Gel + 350ml— Pre-climb fueling

km 3807:25Bar + full bottle— Mid-ride solid food window

km 5507:55Gel + 400ml— Critical hydration — splash water on neck

km 7008:45Final gel + 300ml— Last push before heat peak

Layering Plan

km 0

26°C

Start with

Light SS jersey (white/light color) + bib shorts + sun sleeves + cap under helmet

Strategy Notes

01Pre-dawn start is non-negotiable. Every minute after 09:30 adds significant heat risk.

02Pre-cool: cold towel on neck at start, ice in back pockets if available.

03Target 900 ml/hr hydration minimum. Include sodium tabs (500mg/hr).

04Monitor HR drift — if heart rate creeps >8% above target at same power, reduce intensity.

05Seek shade on climb rest intervals. Even 30 seconds of shade helps thermoregulation.

06Abort protocol: if core temp feels unmanageable or dizziness occurs, descend immediately to shade.

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