Commuting - Arrgh! Advice on building leg strength?

I'm so frustrated!

I've only been riding at all a couple of weeks and I realize it's going to take time, but I am really anxious to start commuting on my bike. My problem is, I'll be cycling from home to work, to class, then back to work 5 days a week, and it is literally uphill both ways.

I've been riding almost every night (2 nights 'off' in a week and a half), and I've gone up to 16 miles feeling pretty good, but that's avoiding the hills between me and the bike path. The one 4-5 block hill between me and the college campus just kicks my butt and I hardly have the energy to ride on the trail. Sure sucks the enjoyment and feeling of accomplishment out of riding.

I feel so silly because it's less than a mile to work and only a couple from work to school, but I don't dare do the commute until I can ride the route and still have energy to actually work and go to class after.

Should I rotate 'not the big damn hills/longer distance' days with hill climbing/shorter distance days to give my leg muscles time to rest in between? If I do a challenging ride, the next night when I hit my first uphill my legs feel really fatigued. I know zip about exercise and training. I've been an overweight couch potato for 39 years.

It's soooo embarrassing being the fat old lady who has to push her bike up the hill :(

The trick to riding hills is to pick a low gear, and spin your pedals fast (60 to 80 rpm) and easy. If you have to push them around hard and slow, you need lower gears.
Most MTB/hybrid bikes have 3 cogs at the front and 8 at the back. Pick the smallest front and biggest rear cog for steep hills. Is this the kind of setup your bike has?

I do a short hilly ride into work and it does work you a little, but its hardly athletic.
Try riding the route on a Sunday morning. Once you have done a few weeks riding, it will be much easier as your muscles adapt.

I realize that the only dumb question is the one not ask, so.......

You are comfortable with shifting the gears on your bike aren't you? If you aren't there are a lot of people here that will guide you.

Terry

Dear LizM,

First off, congratulations for getting started! The bike is an excellent, low impact way to do yourself and the planet some good.

Don't stop now, though. The first two weeks are always the hardest on your joints and muscles. Things tend to improve quickly thereafter, provided you are still riding.

Go ahead and avoid the hills for now, but after a month of steady riding, you should try to take on some small inclines. Like the other riders suggested, pick low gear that allows you "spin" rather than "mash" up a hill. Do not stop riding when your legs feel tired, but simply shift down and slow down. Keep pedaling, though (this will improve circulation in legs). Eventually you will find that 4-5 block monster hill to be a fun challenge (we long for hills here in Philly).

When you get off of your bike after a longer ride, don't forget to replenish your muscle fuel stores. You can do this by eating some carbohydrates (grains are better than simple sugars) within 1-2 hours of the ride's end.

My advice on a regimen is:
1. Do your best to incorporate the 1 mile ride to work into your daily schedule (in other words, bike commute!).

2. As your commute gets easier, try to incorporate the hills into the route.

3. Long rides are fun, so continue to do them, but the biggest health benefits will come from the DAILY ride. Consider looking up the local bike club for a riding community of all levels.


Big ups and good luck, LizM! I'll be looking out for progress reports, so let us know how you are doing.

BK

Liz, hills are different, here's my experience:

I used to live on the escarpment in Hamilton and worked below it. The road I used then takes about 15 minutes of steady uphill peddaling to get up the hill. My first time, I got less than a quarter of the way up before walking the rest. Next time it was about half and on my 4th commute, I went all the way up without stopping. After that, no problems - My advice is practice on the uphills for a couple of days then you should be ok with it.

No, it's not a dumb question at all :) One of the reasons I quit riding my 10 speed as a kid (25 years ago, and I haven't ridden since) was it was a used bike and nobody could tell me how to shift it correctly and I couldn't figure it out.

My new bike has "idiot numbers" on the handlebar shifters (plus I've learned some things about when and how to shift things - I used to drive big trucks).

It's a 21 speed with a 3/7 split. On the reasonably flat 'rolling' bike paths or streets when I'm 'fresh,' I can cruise along in 2/5 with little difficulty. On a steep short uphill I'm in a low gear but can usually make it and I recover fairly quickly. On a long steep hill I'm struggling in the lowest gear. After going up the hill and finally getting to the bike path I'm feeling fatigued for the rest of the ride, and usually can't get above 2/3.

I'm spinning, the only time I 'mash' is when I run out of gears and am in the lowest.

We're not talking the Rockies or even the foothills, here, just river bluffs along the Missouri.

I think I'm just fat and really out of shape. :) Hills just poop me out.

LizM,

I can really appreciate what you are feeling. I just started back riding about 2 months ago after almost 10 years. I live in the Atlanta suburbs and it is really difficult to find routes that will allow to go any distance without facing hills that would just turn my legs to jello. I know that my first couple of rides in particular, I couldn't climb anything. Nada, zilch, 0, if it was uphill, I was pushing.

I will say that 600 miles later, things are better but still not great. I can climb better but I am still often humbled by very humble inclines, especially if they come one right after the other or towards the end of long rides.

These are the things that have helped me the most. Some of these are technique, some are equipment and some are just "head games". Some of these what you will read other places and some are my own observations.

Don't be shy about getting into your lowest gear quickly and spinning. And when you are spinning in that low gear, don't look all of the way up the hill. Just look 20 or 30 feet in front of you. You may not be able to pedal 5 blocks uphill, but you can always spin another 15 feet. Even Mt. Ventoux is just a series of 15 foot climbs. How do you eat an elephant? One bite at a time!

If you are just using plain platform pedals, think about getting some toe clips or cleated pedals and think round, round, round, not just up and down. If you are a larger person, as I am myself, don't stand up on the pedals unless you just need a few more strokes to get to the top. If you get a chance, vary your cadence speed a little bit, surge a little, slow down just a little, especially with small changes in incline.

When you get a chance, coast, rest a bit. Let the legs recover a bit for the next one. Unlike runners, we can rest when we go the fastest.

And finally, don't feel bad about getting off of the bike and walking. Even the best riders in the world have bad days. You are making the effort. It will come. There will come the time when you are taking 15 foot bites out of a big hill and you realize that you are at the top. But don't be surprized if the next day the hill wins. Legs are funny that way and you can't improve every day. It takes some time. But pretty soon you will find that you are on the saddle much more than you are not.

>Go ahead and avoid the hills for now, but after a month of >steady riding, you should try to take on some small inclines.

That's sort of been my game plan (although hills are almost impossible to avoid completely). I think my frustration now is that I feel good because I've been able to ride longer distances sooner than I thought I'd be able to (after a week and a half I'm no longer satisfied with only riding 6 or 8 miles in the evening), and I'm anxious to get to the point where the hills are "tough but doable" and not "impossible." Thing is, I can't do longer distances and hills in the same ride.

>Do not stop riding when your legs feel tired, but simply shift >down and slow down. Keep pedaling, though (this will improve >circulation in legs).

That's what I've been doing. Glad to know it's the right thing ;)

Do I need to give my leg muscles time to 'recover' after really pushing on hills? If I push on the hills one night, the next night I'm worn out almost as soon as I start a hill. Would it be better to stay on a relatively flat ride the second night?

Long ago hills would distroy me. Now I distory them. Ride them over and over. I know this is not practical on the days you have class or work, but maybe after work or on a weekend ride the hill up and down untill you can do no more, give yourself a couple days to recover, then do it again. I know this sounds kind of nutty - and probably won't work for every one, but it worked for me, and a few people I know. After doing this you will see results almost instantly (i'm thinking 2 or 3 weeks is an instant).

Strength and endurance may be one problem, but technique may be the other. Good technique comes with practice. When I was a newbie, I was given a great tip.

On flats, practice pedaling at a fast cadence, with an easy gear. If you have poor technique, your rear end will bounce up and down on the seat. Once you begin to get the technique down, you'll notice that your rear end will stay put on the seat. Proper technique leads to more efficient pedaling. It's an invaluable tool.

I was once a newbie and I know that it can get frustrating at first. However, there is a hump you will have to overcome. Once you build up some strength, endurance, technique, and shed a few pounds, you'll find cycling much more enjoyable. Those hills that once conquered you will soon be conquered by you, and you won't be able to help feeling great about your accomplishment.

Stay motivated.

Dan

:) I'm overwhelmed by the encouragement and advice! Thank you all. I'll keep at it...one of these days I'll be able to post that I made the trip with energy to spare!

...it may be a while...:p

When I moved to a hillier town , I lowered my gears to match the terrain.
Maybe you could fit a smaller granny gear to your triple. In my book there is no such thing as too low gears.

Originally posted by MichaelW
When I moved to a hillier town , I lowered my gears to match the terrain.
Maybe you could fit a smaller granny gear to your triple. In my book there is no such thing as too low gears.

I agree.

Liz, instead of being frustrated that you can't burn up the hills right now I think you should be proud that you are out there challenging yourself. From your description, it sounds as if perhaps you are feeling the effects of going too hard, too fast - if you feel your body is telling you this then you should listen. Commuting 2 or 3 days of the week is far better than 0 and it will give your body more time to recover.

Liz, I think you should consider Michael's suggestion of a smaller 'granny' (that's the universal name, so don't take offense!) gear (inner chainring). If the hill is fairly steep then this will help immensely. If you could give us some details about the bike (or specifically the tooth count for your lowest gears) we could provide more information about how much lower you could go. To go lower still, you can also get a cassette [rear sprocket cluster] for the back with a 'Megarange' 34 tooth cog (most 7-speed cassettes have a 28 tooth low gear at the back). This will allow you to spin up any hill. Of course, if the problem is that it's a long, gradual hill then you might just need to work up to it. Though you may be frustrated now, keep at it! The day you conquer that hill you will feel on top of the world and it will be a day you won't soon forget.

Good luck and let us know how you are progressing!

I had a problem with lack of leg strength for a while. My advice is persistence - it will come with time. Choose the less hilly route for now, and maybe take on the hilly one on days when you are feeling energetic or particularly motivated (this does change from time to time). Give it a few months and you'll be amazed how much stronger you get.

Just thought I'd let y'all know...

We took part in the Corporate Cup Bicycling Challenge (to raise $ for trails) yesterday. I didn't ride Fri or Sat as I wanted to be fresh and rested.

We originally signed up for the 10 mile ride, but at the turnaround I talked my husband into the 22 miler. There were a couple of hills (nothing huge) and grades, and I managed to get up them all without walking!

On a lighter note, hubby went home and went to bed after, while I went out shopping (got a pair of Powergrips). To be fair, I have to state that he has a cold and had to work til 2:30 a.m. ;) I still may have to get him a "Team B*tch and Moan" t-shirt...at one point he said, "Are we in South Dakota yet???" (the ride was in Omaha)

Anyway, it was a great feeling to make it up all those hills...the suggestion of only looking 15 feet ahead rather than clear to the top of the hill was a great one...I made it up in 15 ft. increments!

Thanks...you guys were a great help so I wanted to let you know.
Liz

Originally posted by LizM
....... on the handlebar shifters (plus I've learned some things about when and how to shift things - I used to drive big trucks).


Well, as one OTR (Hill Bros) to another, It sounds like your doing everything right...just gotta keep reprogramming the engine until the you can push the rev's.

Remember downshift before the hill not when its too late.

Keep the RPMs up and welcome to the ADDICTION!

>Well, as one OTR (Hill Bros) to another,

Werner...actually, "Team Werner" before "Team Werner" officially existed (good thing, too...I thought those decals were *ugly*...but one of those nice condos woulda been sweet).

Hubby ended up with a hip injury and went to college full time at the ripe old age of 36. He rides a recumbent trike now.

I used to see bikes on the back of OTR tractors. We weren't riding then, but it would be a great way to get around when you were waiting for a load or in a terminal.

Then you can accept: me, momma, a Snauzer and two road bikes in a Penthouse Pete.

Let these cyclist figure than one out.:D

>Let these cyclist figure than one out.

;) The last rig we had was a brand new Pete (it had 6 miles on it when we picked it up). Steven about cried when he went to yard shag and we had to give it up. (sucks to be a non-smoker in a company truck!!)

The 2 of us and our 2 cats lived on the road for 2 years.

Had some good times...glad to be off the road and in school now...we're both looking at grad school.:beer:

Let these cyclist figure than one out.:D

Having, in the deep dark distant days of my semi-youth in the family biz, pulled an RTO12513 using a forklift, chain, and come-along, among other feats of cheapskate do-it-yourself maintenance (a family tradition), I gotta admit I like working on bikes better. Comparatively speaking, it's a little easier getting the front derailleur off! :D

The "Penthouse Pete" is the originial LARGE CAR. It is a Peterbilt truck with the first and best standup height sleeper installed behind the cab of the OTR (Over The Road) truck. It is the owner operator dream truck. This is the first truck that you could stop, stand up and actually walk back to the bedroom. It was normally equipped with a refrigrator, TV/VCR, closet and some sort of stove, a 60" wide bed on bottom with a 40" wide bunk bed above. A home away from home.

The Penthouse Pete is normally equipped with 425 to 600 horse power and if it is privately owned can do over a hundred miles an hour.

This is the truck that everyone is afraid of! Mine was Pearscent white.

Here's another one some of them will be scratching their heads over...

When we were on the road, I used to say that my next feline's registered name would be "Four 'na Quarter"...since that's the only way us company drivers would get one. ;)

Actually the term" Large Car " was any long hooded conventional with the ability blow the doors off everybody else. Shoot I had a long nose pete that would do 115 across I -10 when I was young and stupid. Rookies can be such children, and I was one of them once. But back to bikes. When I got back into cycling about 4 mos. ago, I had an older Nishiki Road bike and the hills kicked my butt when I rode it. But I have since bought a Cannondale and the hills are sooo much easier now. I still have a ways to go but I plan on finishing a century ride next summer. So keep at it I cant tell you anymore then everyone else has already given you some great advice. The best being dont giveup. And on a bike you dont have to keep an eye out for Smokey, no more scales,and the best thing no more log books. woohooo. I out.

King Ajo

Originally posted by LizM
We originally signed up for the 10 mile ride, but at the turnaround I talked my husband into the 22 miler. There were a couple of hills (nothing huge) and grades, and I managed to get up them all without walking!


BTW, I forgot to add on to my last post the whole reason for posting, which was to say, way to go LizM!

Last night I decided to do a 'hill night' since I'd only done about 4 miles the night before...

I planned a route that included 3 of the hills that had kicked my butt before. I didn't set any land speed records, and it wasn't pretty (looked like a beached fish), but I made it up all 3 without having to walk or stop! (the 'only look 15 feet ahead' suggestion is becoming my secret weapon!)

I also found out that if I stop at the Chinese place on the way home, the broccoli chicken is still hot when I get home (so glad I had the little bungies on the back rack!).

I'm not where I can do it as a commute yet, but I'm improving.

Keep it up LizM!

The months will pass, you will become half-woman, half-machine.

BK

Originally posted by LizM
I'm so frustrated!

Should I rotate 'not the big damn hills/longer distance' days with hill climbing/shorter distance days to give my leg muscles time to rest in between?
Yes.

You must challenge your muscles to grow them, but giving them rest periods (24 hours?) inbetween will hasten the process. "Rest" does not have to be inactivity, just lighter activity and/or different muscle groups.

Don't worry--give yourself a little time. Your muscles will get stronger. Also, allow your heart and blood vessels time to gradually develop, because their ability to deliver oxygen and glucose to the muscles will increase, which will make you feel much stronger and able to go for long distances (and long hills.)

Leg strength is good, but the cardiovascular development that occurs has a very powerful effect on endurance. Things that used to make you gasp for breath will eventually be possible while breathing only through your nose.

Also, practice the art of "spinning" the cranks at higher cadences, rather than pumping hard in tougher gears.

:thumbup:

Don't forget the importance of a well-balanced diet, it is your fuel. I don't calculate calories or ratios...I think it takes some of the spontaneity and joy out of munching good food...I think people can be intuitive about what their body needs to function well.

One other thing. Have your bike tuned up. I recently had the crank replaced on my discount store bike. During the delay getting a crank that would fit, the LBS greased the bottom bracket. The bottom bracket was dry. Those hills are slightly smaller now and the flats are faster. Actually, it's like riding a whole new bike!

Kevin S.