Hey Dave..
Originally Posted by
DaveLeeNC
Some random responses.
1) Regarding cadence I naturally on flat ground gravitate to 80 to 90 rpm. I don't exactly have a good perspective regarding how I deal with small ups and downs. Until about 5 weeks ago I was running a 1996 Campy Chorus groupset on my same year Bianchi El-OS frame. Then I had my LBS install a 2014 Chorus groupset. On the old groupset my habits were to stay on the big chainring as much as possible as shifting small/large was most certainly doable but sometimes took two swipes, sometimes 3, etc. With the new groupset front ring shifting is SO EASY and predictable. So a month ago I was almost always out of the saddle and 'popping up' over small rises. With the new groupset I am much more inclined to switch to the small chainring and stay in the saddle. Regarding the ride on Sunday if I were to change anything I would have done LESS spinning in the small chainring as this seemed far less stressful (WRT the cramps) and out of the saddle/higher gears is closer to what most of my training was about. Long term - a different answer. BTW, the old group set was 53/39 front and 12/25 rear (8sp). The new set is 50/34 front and 11/27 rear (11sp).
80-90 is a pretty nice place to be, although I notice a big difference between 85rpm and 95...85 is putting some mustard into it for me, not spinning as much as approaching the mash. I get the impression you don't have a cycling computer? Reason I say so is you say you don't know what you're doing on the ups and downs. I downshift and upshift to hold my preferred cadence. If you're dropping cadence significantly and pushing a big gear on hills you're tearing up muscle fibers. For endurance riding you really want to hold back from doing that and spin to shift the load to your cardio. That way you preserve your power longer by not breaking down your muscle fibers. Getting out of the saddle is all about more torque from muscle, there is a time and place for it but for long distances you want to save your legs.
I cramp up in the legs after I've done my hill repeats sometimes. On my way home from my training spot there's one little SOB of a hill, 3/10ths of a mile, averages 10% and it pitches to 20% at the top, last time doing repeats I had tore my legs up and what I got to this bugger when I hit the 20% I felt like there were cables coiling up in both my legs as I got over the top. Sooo....for distance riding, preserve your muscle by utilizing higher cadence and lower gearing.
I strive for low to mid 90s on the flats, I do that by dedicating a short (20 mile) training ride to spinning where I go out and seek to keep it smoothly over 100 on relatively flat terrain, I shoot for 110, 120 is a bear... I want to get rollers next.
Originally Posted by
DaveLeeNC
2) I was not sure what you meant by "How is your fit". My late 90's Bianchi started out as a semi-custom build (and fit) by a LBS in the Bay Area, Ca. It was checked out by the NC LBS that installed the new groupset. I had pretty much ZERO aches and pains outside of the cramps. Given my somewhat limited saddle time (although I did install a racing saddle on my spinner bike it still isn't the same on as on my regular bike) even my butt was only whispering moderate complaints. I was expecting minor knee issues - NOTHING showed up. That was a pleasant surprise. The cramps - a different story.
Well, about fit...you certainly can be comfortable with you're existing fit but that doesn't mean it's the best for you in terms of your efficiency on the bike. My LBS fit me initially as well but, I went to a fitter and really fine tuned my position on the bike, cleat placement, joint angles, leg length, flexibility assessment, motion analysis...Quite a bit of changes from the LBS fit, a few minor tweeks afterwards due to me changing some components, I'm very happy with what a total fitting has done for me. It could be you're not positioned to produce your power easiest.
Originally Posted by
DaveLeeNC
3) I agree that my base mileage was marginal at best and (IMHO) is the
#1 suspect regarding the issues I faced.
Yup!
Originally Posted by
DaveLeeNC
4) I would not say that I was cold. HOWEVER, I rode HARD the first 5 miles to warm up. From that point forward I was not uncomfortable but experienced ZERO sweat (not the same as not sweating) during the entire ride, even on the longer climbs (which were not that long). Had I to do it over again I would not have added a layer. I felt fine.
dave
I wouldn't ride hard the first five miles of a century...if anything I'd spend the first 15 casually warming up. I hit a rider's high around the 60s...if I've done things right.