How do you train

[RoadRaven]

Wow, DDH... only hills?

I'm kind've similar - to get to anything flat I have to drop 300metres. But then I have loads of flats.

Your partner is right, hills will make you strong - but you need flats too because you develop different skills - like keeping that cadence and pedalling motion smooth over longer distances. When I dont feel like any hills and am starting from home, I do reps of the false flat that starts at my gate. Its one kilometre long, and I just go back and forwards on thats. I can practice fast cadence, or grinding big gears. I can practice sprints and do intervals.

Do you have anything like that you can use - just a small stretch of mostly flat you can do reps on?

[DDH]

Okay, went to the doc. Sometimes, (no offense) I think they are usuless. She just said put some ice on it and gave me a prescription for naproxen.
I guess she wasn't to worried about it.

Annagrace, yes we have heart diesease in our family, but I don't think that is what it is. Of course I am not a doctor either, but just the way the muscle on top of my shoulder feels so tense makes me believe that is not it.

Fresh, I have never fallen that I can remember on my shoulder to injure it. I have fallen on my butt plenty of times. LOL My hips kill me sometimes.

Roadraven, I have hills all around me out here in the country. It is flatter in town, but I would have to ride to get there. Shoot the first hill I hit is the road leading out from where I live. It's down on the way out but it is a messed up dirt and gravel road that needs work, so I have to slow it way down and then it is always the last thing I have to tackle when I get home.
The 10 miles or so I ride regularly is hill, after hill, after hill, and then a little flatter area but it is even small grades up and down. The kind that aren't really noticable unless you are fiding them and realize why you are slowing down so much. LOL

midgetcycler, I have avoided the clipless peddles mainly because I am a little intimitdated and afraid of them. Ecspecially after hearing everyone say how they have fallen at least once. So, I haven't gotten up the courage to go to them yet. I will try putting my heal down, but that seems like it would make it hard to peddle.

[Dogmama]

Putting your heel down enables you to use your more powerful hamstring and glute (butt) muscles.

Sounds like you got the 15-minute HMO miracle doc there. I know how frustrating it can be. A good doc is really hard to find.

[DDH]

HMO is what I have. You have to go in half a dozen times with the same thing I think before you can get them to actually take an interest.

I will have to start riding with my heel down if that helps glut muscles. Need all the help I can get there.
I know it will probably feel akward though. LOL

[Kano]

I know that "heel down" sounds funny, and you'll have to think about it in order to remember to do it, but it really works! (with or without clipless pedals or cages or whatever) Other things I've found helpful is making sure my knees and elbows aren't sticking out all willy nilly!

Naproxen for your shoulder -- I've been given that stuff, and find that I bruised pretty easily while on it, so if you're wondering why all of a sudden everything you bump into leaves big marks.... After being told pretty much your same solution for just about all the aches and pains over the years, I've learned to try just that: an over the counter NSAID and ice for at least a few days before visiting the doc -- and generally, it's been a good solution!

Good luck with your shoulders! Mine sometimes hurt after riding too, and then I be more careful not to lean too heavily on my hands, and to relax my elbows! I don't know if that will help you or not, but what the heck....

Karen in Boise