I'm getting stronger - now what?

[alison_in_oh]

I've found that all of my riding is starting to pay off! I can now go up hills in higher gears than previously possible. But here's my question - when going up hills, is it better to pedal harder but slower in higher gears, or easier but faster in the low gears? And please use small words and short sentences for technical advice, or I'll have no idea what you're saying! Which leads me to my other question - is there a cycling book for dummies out there? Or a mag that is published for beginning cyclists? My aged brain needs all the help it can get!

I feel that there's a trade-off. Spinning (fast cadence, high rpms, low gear) is easier on your knees and muscles, and will leave you less pooped at the top. But if you *can* push a higher gear, you'll get stronger by challenging yourself and eventually, I believe you'll get faster. Just depends on if that's important for you.

I kept trying to buy books on cycling and training, but my hubby kept urging me to read the "oldies but goodies" already on our shelves. And you know, he was right. Fred Matheny (of www.roadbikerider.com) lays out the basics for riding and improving in a very clear manner in his book from 1987. I also like Greg Lemond's beginner book from that era, while Chris Carmichael's more modern Lance Armstrong program feels too technical and regimented.

[DeniseGoldberg]

Fred Matheny (of www.roadbikerider.com)...

bikerHen -
If you haven't already wandered over to the site that Alison mentioned in her post, I highly recommend going there (www.roadbikerider.com) and signing up for their free weekly email newsletter. Lot's of good information there - and I find it hard to wait until I get home from work on Thursdays to read it!
--- Denise

[KSH]

Well... other than knee pain... I am all for pushing myself and making my muscles hurt.

So, I would rather muscle it up a hill.... sure, I am winded at the top... but I feel like I really worked my body out. I like a little pain (not knee pain though!)!

I also challenge myself to ALWAYS stay seated going up a hill... that really helps to make you stronger. Standing up won't make you better. I only stand up when I feel like I am going to fall over from not being able to peddal sitting down.

I would like to add... that before my knee pain started... I could power past all the old timers going up hills. A few have been impressed with the way I can own a hill!

And once my knee pain is fixed... I will power up those hills again.

[Irulan]

you can really hurt your knees "grinding" up hills. Some people's knees can take it, but I have never seen it recommended.


Irulan

[DeniseGoldberg]

I also challenge myself to ALWAYS stay seated going up a hill... that really helps to make you stronger. Standing up won't make you better. I only stand up when I feel like I am going to fall over from not being able to peddal sitting down.

Actually, I don't think there is anything wrong with standing occasionally. It lets your body not be in the same position all day, which is a good thing. And if you watch racers (OK, even though I'm not much for watching TV I'm addicted to OLN's coverage of cycling races...) you'll see them standing some of the time too.

--- Denise

[alison_in_oh]

So, I would rather muscle it up a hill.... sure, I am winded at the top... but I feel like I really worked my body out. I like a little pain (not knee pain though!)!

To clarify, I think I run a 39-26 for everything around here that I could call a hill. I'm getting steadily faster, and I'm able to keep a pretty decent cadence so I don't think I'm damaging my knees. But as tempting as it is I don't think I'm going to go for a compact or triple setup, because I *can* manage with my current double, and it's getting easier.

I also challenge myself to ALWAYS stay seated going up a hill... that really helps to make you stronger. Standing up won't make you better. I only stand up when I feel like I am going to fall over from not being able to peddal sitting down.

Well, it's definitely more efficient to stay seated. Standing increases your heartrate a lot for a small increase in power. But it's good for switching things up on a long haul, and for powering over small "sprinter's hills" without downshifting or losing momentum.

And once my knee pain is fixed... I will power up those hills again.

Good luck. As Irulan says, grinding can be a cause of knee problems. One change you might have to make is spinning a teense easier gear and standing when necessary instead of mashing through a too-heavy resistance.

[Dogmama]

If you're going to stand, be sure to shift to a harder gear first. That way, if you must sit again, you can shift back to an easier gear and not suffer so much.

When you are seated, be sure to push your butt way back in the saddle & pedal with those glute (butt) muscles. It will save your knees & your glutes are stronger than your quads (top of thigh) or hamstrings (underneath part of thigh..think "cellulite" )

I'm with the "spin" crowd. You may not hurt your knees today or tomorrow, but grinding it out will eventually take its toll. If you're a "seasoned" rider like me, you want to be careful of your joints. Additionally, you don't want to build bad muscle memory. Get used to spinning up hills (and into the wind).

Oh, and I ride a double too.