A Female Cyclist’s Account of Finishing the Westward Wuling (武嶺) Climb: Gender Differences in Pacing, Mindset, and Gear

Women make up only about 15-20% of riders who finish Wuling, a relatively small share. Many female riders ask: “Should I prepare the same way as the guys?” The answer: mostly yes, but with a few key differences.

Physiological Differences

Heart Rate

• Women’s average maximum heart rate is about 5 bpm higher (based on body size)
• Resting heart rate is similar
• Training zone percentages are the same

VO2max

• Under equal training, men average 10-15% higher
• Trainable and improvable (women can reach 90% of men’s levels)

Maximum Strength

• Men have an advantage (larger muscle cross-sectional area)
• But strength per unit of muscle is similar

Fat Metabolism

• Women have slightly better fat oxidation capacity
• This favors long endurance events (>3 hours)
• For a 5-6 hour event like Wuling, women are relatively well suited

Hemoglobin

• Women’s levels are lower (due to menstrual blood loss)
• This affects oxygen transport
• Iron supplementation is key

W/kg Target Differences

Women’s W/kg and Corresponding Finish Times

• 2.5-2.8: Finish (7-8h)
• 3.0-3.3: Break 7 hours
• 3.4-3.7: Break 6 hours
• 3.8+: Break 5.5 hours

In Relative Terms

• It is relatively harder for women to reach the same W/kg as men
• But women also have physiological advantages (long endurance, fat metabolism)

How the Menstrual Cycle Affects Training

Menstrual Phase (Day 1-5)

• Energy levels may drop slightly
• Mood swings
• Cramps may interfere
• Training adjustment: focus on Zone 2, reduce high intensity

Follicular Phase (Day 6-14)

• Best physical condition
• Best training adaptation
• Training adjustment: high-intensity intervals and climbing work are most suitable here

Ovulation (Day 14-16)

• Body temperature rises slightly
• Good physical condition
• Pay attention to hydration

Luteal Phase (Day 15-28)

• Body temperature slightly elevated
• Possible water retention
• Mood swings
• Training adjustment: slightly reduce intensity, long rides are fine

Race Scheduling

• Ideal: follicular or ovulation phase
• Avoid days 1-3 of menstruation
• If the race date is already fixed → accept it and focus on steady execution

Gender Differences in Gear

Frame Choice

• Women’s frames (smaller sizes)
• Lower stack, shorter reach
• Suited to riders under 163 cm
• Recommended brands: Liv, Specialized Women, Trek Domane Women

Saddle

• Women’s-specific saddles (wider)
• Sit bone width is generally 20-30 mm wider than men’s
• Measuring your sit bone width is key
• Recommended: SMP, Fizik Luce, Selle Italia Diva

Jersey / Bib Shorts

• Women’s-specific cut
• Chamois pad design differs (accounting for female anatomy)
• Do not wear men’s bibs (pad placement is wrong and uncomfortable)

Cleats

• Universal, but the size range needs to run smaller
• Foot width is sometimes narrower (try them on first)

Gloves

• XS-M sizes are more common
• Fingers are typically shorter

Helmet

• Women’s head circumference is typically 52-56 cm
• The retention system needs a small enough adjustment range
• Pattern and color options are available (but don’t affect safety)

Adjusting the Training Plan

Training Volume

• Start at 5-7 hours per week
• Gradually build to 8-10 hours
• No need to chase 12+ hours (consider recovery capacity)

Intensity Distribution

• Zone 2: 80%
• Zone 3: 10%
• Zone 4+: 10%
• Roughly the same as for men

Strength Training

• Absolutely necessary (protects bone density)
• Twice a week
• No need to fear “bulking up” (women’s estrogen makes muscle gain difficult)
• Squats, deadlifts, planks

Recovery

• Place greater emphasis on sleep (8 hours)
• Massage / foam rolling
• More Zone 1 recovery rides in the days following menstruation

Special Nutritional Considerations

Iron

• Women lose iron monthly
• Supplement with iron-rich foods: red meat, spinach, legumes
• Pair with vitamin C (aids absorption)
• Get bloodwork done 6 weeks before the event

Calcium and Vitamin D

• Women face higher bone density risk
• At least 1000 mg of calcium daily
• 2000 IU of vitamin D

Protein

• 1.8-2.0 g/kg (same as men)
• Consume within 30 minutes after training

Water & Electrolytes

• Women’s body water proportion is relatively higher
• Water needs are similar for the same amount of exercise
• Pay attention to electrolytes (more sodium) during menstruation

Wuling Race-Day Execution (Female Rider, FTP 170W)

Segment Pacing

Segment	Distance	Power Target	Time
Puli - Renzhiguan	16K	120W	55 min
Renzhiguan - Wushe	5K	135W	26 min
Wushe - Cuifeng	18K	130W	2:05
Cuifeng - Yuanfeng	6K	120W	44 min
Yuanfeng - Kunyang	5K	115W	40 min
Kunyang - Wuling	2K	140W	17 min
Rest stops			15 min
Total	52K		6:22

Mindset Differences

Women’s Strengths

• More emotionally stable
• Better sense of pacing rhythm
• Skilled at detailed planning
• Not prone to overconfidence

Things to Overcome

• Self-doubt (“Can I actually do this?”)
• Comparison mindset (measuring yourself against how fast your boyfriend rides)
• Safety concerns (riding alone)
• Family expectations (time allocation)

A Real Account: A 32-Year-Old Woman’s First Wuling

Preparation Period (6 Months)

• Trained 7-9 hours per week
• FTP went from 150W → 175W
• Weight went from 58kg → 55kg
• W/kg went from 2.6 → 3.2

Race Day

• A serious low point at Wushe (day 3 of menstruation)
• Recovered by drinking warm ginger tea and eating salty snacks
• Came back to life at Cuifeng
• Rode the final 2K in tears

Finish Time: 6:03

• Achieved the goal of breaking 7 hours
• Beat most of the male riders
• Still treasures the medal today

What She Learned

• Trust your own body
• Menstruation isn’t an excuse, but it does require adjustment
• Pacing and fueling are the biggest variables
• Enjoying the process matters more than chasing a time

The Power of Riding With Other Women

Form a Women’s Riding Group

• Train together, encourage each other
• Avoid facing fears alone
• Share gear
• Celebrate finishing together

Wuling Women’s Cycling Communities

• Facebook “Taiwan Women Cyclists Group”
• Strava women’s cycling groups
• Women’s night-ride groups organized by local bike shops

Final Advice for Female Riders

Don’t hold back because…

• “I’m a woman” → You can do this just like the men can
• “I’m getting older” → Older female riders often perform more consistently
• “My fitness dropped after having a baby” → Full recovery is possible more than a year postpartum
• “I’m afraid it’s dangerous” → Train and race together with others

Your Wuling Journey Is Worth It

• The sense of physical accomplishment
• The mental breakthrough
• The sense of belonging to a community
• A memory you’ll never forget

Conclusion

Riding westward to Wuling isn’t about gender — it’s about who is prepared and who isn’t. Female riders bring unique physical and mental strengths, and with the right training, fueling, and gear, you can absolutely leave your own proud mark at the 3,275-meter viewing platform.

Related Reading

• Challenging Westward Wuling at 50+: A Firsthand Account from Riders Over 50
• Breaking 5 Hours on the Westward Wuling Climb: Training and Race Execution for Semi-Pro Riders
• Nailing Westward Wuling on Your First Try: A Complete Beginner’s Guide
• The Recovery Week After a Wuling PB: A 7-Day Post-Race Body Repair Timeline