Road Cycling - 35 Miles of hills and I just.....

Well I was doing a 35 mile ride this weekend with alot of hills... more than I have done to date and I just ran out of steam. The longest hill was about 1.8 miles with a steady incline. I was shifted into the lowest gear and still had to mash the pedals to make it up, but only after taking two... two minute breaks. I was completely out of breath, my legs were cramping and on fire along with my back.... Until that ride I felt like I was improving but that just kicked my butt... Was I out of my league?? Did I push my self too hard too soon? What can I do in the future to avoid leg cramps? (Yes I do streatch alot).... Just looking for feedback on how you all handle tough rides...

Scott

Don't be too hard on yourself! Hills are hard when you haven't ridden a lot of 'em. Even when you do get good at climbing them, they are still hard - you just go faster :)

If you go back a do that same ride every week, you will notice improvement; and that is what riding is all about!

As to the cramps, drink lots of water and maybe a banana. I understand the potassium helps. YMMV.

Hey Scott,

MtnMan is right. Hills are tougn, but nothing will make you a faster, stronger rider than riding hills. Here's some ideas that work for me.

When I'm approaching a big climb, I make sure that I've had enough food and water. Often I'll take a gel shot as well. Don't try to match anyone else's pace, either faster or slower. Take it easy at the base and save your strength for the last few meters. I like to ride with my hands on the tops of the bars since that makes breathing easier - your chest can expand and contract more freely. Don't grip the bars tightly, but just keep a light touch on them, like you're playing a piano. I like to climb seated, but I stand up every so often to use my muscles differently. Pulling up on the pedals for a few strokes at a time will also help with this.

Finally, go out and buy yourself a TdF King of the Mountains jersey for inspiration!

Well I was doing a 35 mile ride this weekend with alot of hills... more than I have done to date and I just ran out of steam. The longest hill was about 1.8 miles with a steady incline. I was shifted into the lowest gear and still had to mash the pedals to make it up, but only after taking two... two minute breaks. I was completely out of breath, my legs were cramping and on fire along with my back.... Until that ride I felt like I was improving but that just kicked my butt... Was I out of my league?? Did I push my self too hard too soon? What can I do in the future to avoid leg cramps? (Yes I do streatch alot).... Just looking for feedback on how you all handle tough rides...

Scott

It is all said here. They never get easier you just get faster. I live in an area where we can't ride without hills and sometimes they are mountains, but I never hide from them because they make me a better rider. Our regular Tues and Thurs ride is 28 miles with 46 hills. When I first started it they killed me, but now they are some of the easiest I ride.

I always do a gel pack or something before the big ones also, because you need all the energy you can mustard on them.

Keep on riding.

Philli...

It won't be long before you will wonder why that hill was so hard. Just keep at it, and you will smile at your improvement.

We have ALL (and some of us continue) experienced the same thing you describe, unless there are no hills where we live. I happen to have plenty, thank you!

Keep up the spirit. Strange as it may seem, I go out riding looking for hills. I like the challenge.

Did I push my self too hard too soon?

i would say yes. but only because this is almost identical to what i did about 2 months ago. i was really pushing myself and my knee started to ache a little. long story short...i really did some damage and i'm only able to get back to riding 30-35 miles at the level i was used to. it's been very fustrating to be set back like that. my advice is to push yourself, but know when to stop for the day. you should try to improve more gradually.

Well I was doing a 35 mile ride this weekend with alot of hills... more than I have done to date and I just ran out of steam. The longest hill was about 1.8 miles with a steady incline. I was shifted into the lowest gear and still had to mash the pedals to make it up, but only after taking two... two minute breaks. I was completely out of breath, my legs were cramping and on fire along with my back.... Until that ride I felt like I was improving but that just kicked my butt... Was I out of my league?? Did I push my self too hard too soon? What can I do in the future to avoid leg cramps? (Yes I do streatch alot).... Just looking for feedback on how you all handle tough rides...

Scott
You will get it next time, just hang in there....
be safe

Well I was doing a 35 mile ride this weekend with alot of hills... more than I have done to date and I just ran out of steam. The longest hill was about 1.8 miles with a steady incline. I was shifted into the lowest gear and still had to mash the pedals to make it up, but only after taking two... two minute breaks.
Scott

One more thing about hills that you don't get in the flats. THE DOWNHILL!!!

I find that I need to hit a gel pack after around 25 miles if I am heading into the hills. It makes a big differance.

Remember to spin up the hills as much as possible. It is more efficient. I don't want to start the double/triple thing again, but do you have the right gears for the terrain that you are riding? If so, just hit it again....and again, and again. You will make it.

One tip that helped me a lot at the beginning of my climbing is to try to climb as slow as possible, at least at the bottom of the hill. Gradually you can increase your speed as you go, but only if you feel comfortable. Low gear, high spin and slow speed to start, that keeps the energy for long and steep hills.

I think this is all really good advice, Scott. I would add that hills are an excellent place to practice extended out-of-the-saddle peddlin' (3 - 5 minutes) and learning to recover from your highest HR zone. Stressing the body and recovering are excellent ways to really improve your cycling form. No amount of cycling can replace this type of workout and hills make the perfect natural setting for this type of workout.

Cheers,
Nick

One more thing about hills that you don't get in the flats. THE DOWNHILL!!!

I swear it didn't seem like there were many downhills ;) The route we took seemed to go up mostly and I have the Altimeter readouts to prove it :)

Thank you all for the encouragement!!

A possible addition: you bonked :) What did you eat the night before? What food did you have on the ride? etc etc etc. I ALWAYS eat spaghetti for dinner before a tough ride the next day. You gotta have the fuel if you wanna have the fun! :) Still, you did better than 99.99% of Americans can do. Pat yourself on the back...