Muscle Fatigue

[Veronica]

Why does riding long, sustained flats give me more muscle fatigue than long, sustained climbs?

Which Spinervals video would best address this issue?

Veronica

[OakLeaf]

I don't know for any real sustained climbs, but I've got to assume that even when you're climbing continuously, the grade will vary, and that means changes in your body mechanics. When I get into the flatlands, it's a whole 'nother thing because my body position just doesn't change, whether it's 10 miles or 30 or 100 (actually 45 is the longest I've been able to cope with riding on the flats... it's like a treadmill, except with dirt and grit. Yeccch. )

[maillotpois]

Maybe you're pushing harder on long flats than long climbs. What's your general HR for both? I tend to take it easier on long climbs and push harder on flats.

As for fatigue, I always want to think "fatigue" is a lack of endurance or strength, but really it's generally onset of blood lactate accumulation. (Vividly brought home to me yesterday during my lactate testing round... my ear is still sore. )

as for Spinervals - you're Troy's Queen, so if you don't know....

[Veronica]

My HR is about the same, right around 165 for both. My cadence seems a lot higher on the flats with an average of 90. On a climb it's around 70 - 75.

Which makes me think maybe I should be doing videos that focus more on high cadence. I love the hill climbing videos...

I was actually losing some of the lactate build up from the flat sections when I climbed yesterday. Not enough to finish the ride unfortunately.

Veronica

[maillotpois]

Well maybe you need more time training on flat roads? But given what you are planning to do next year (DMD) that doesn't make too much sense. Is this a consistent problem or just something that affected you on one ride?

[Di bear]

It's probably a slow-twitch (endurance) vs fast-twitch (sprint) muscle thing. You're going to compensate for the climb by holding back a little more. Your HR will get up, sure, but your leg muscles won't work as fast or as hard (lower gear) to get up that climb. They'll be pushing hard, but it's different from the flat...

With the flat, you are likely to feel pretty good and get into a good cadence (90 rpm) in a harder gear and just go. You'll be working those muscles differently and probably a little faster.

Then there is the mental. Long flats can get old fast. Sustained climbs usually have interesting scenery, and the elevation change does something to the mind. It's weird. People are weird.

Also, you're working different muscle groups. I think your climbing muscles are probably your strongest, or grunt, muscles. Think glutes. A different muscle group will take over on the flat. One muscle group may be better conditioned than the other to handle sustained efforts.

So, really, it could be anything, but it could also be everything or a combination therein.

[RoadRaven]

Have no idea about spinervals as I don't use them and when I do train inside I put on a DVD of one of the televised tours.

For me, my riding up hills at a sustained steady pace does not lift my heart rate as much as when I do do sustained outputs of power on the flat... thats when I push my lactate threshold.

So the fatigue I have after both types of rides is different - you use your muscles in different ways. I suspect that is what you are noticing.

[Veronica]

Well maybe you need more time training on flat roads? But given what you are planning to do next year (DMD) that doesn't make too much sense. Is this a consistent problem or just something that affected you on one ride?

It's a one ride only phenomenon. Other than the sprint tris, it's the only time I have ridden long sustained flats - 20 miles down 82 into Gilroy.

I won't fret about it. All my big events have lots of climbing.

Veronica

[Selkie]

Dropping the Hammer, which is one of Troy's new ones, sounds like a good one to help you focus on cadence for longer duration. Maybe Ride & Stride -- very high cadence work and the sets seem to go on & on. Also, The Sprinting Machine (it deals more w/lower duration/high cadence work, but it's helped me a lot).

I have the same issue, so I've been focusing on high cadence work. I love the hill and strength Spinervals, so I've had to force myself to do the higher cadence ones.

[Veronica]

Thanks mickchick. More videos to add to my shopping list.

Veronica

[Thorn]

While I wouldn't claim to have hills of your caliber in my local routes, when the routes go pancake flat, I hurt more. I blame the lack of position change up. When I'm riding rolling terrain I stand more (little hills, stops, etc) and when I'm climbing I'm more apt to change my position more often.

I also tend to lean towards masher not spinner so on the flats when I'm going 30-45 minutes at a 90-100 rpm cadence with no variation....blah...it just isn't my legs' nature....I'm learning to remember to stand some and play with the gears.

As for the right spinnerval? Aero I or II -- nothing like 5 minute reps in the same gear at a high candence to mimic that long flat stretch. Or, the Lake Placid virtual reality. I swear out of the 2:50-ish minutes 2+ hours are at small-15 90-100 rpm....I do a little happy dance when he finally switches to the big ring.

[Selkie]

I forgot about the Lake Placid ride. You're right, Thorn, but the Three Bears at the end always do me in!! LOL

[RoadRaven]

I forgot about the Lake Placid ride. You're right, Thorn, but the Three Bears at the end always do me in!! LOL

Hehehehehehe... everytime I see someone post about Lake Placid, all I can think about is the classic, funny horror movie (gotta love the old woman spunk in that movie...).
Hope any of you riding near Lake Placid don't have any encounters with overgrown crocs or gators!