Road Cycling

Has some actual experts talk about the subject ;)

Plenty of contrary material saying the opposite. Salts aren't the sole cause of cramps but in many cases sweating less (not necessarily working at a lower effort level but limiting fluid loss and regulating core temperature) can reduce or eliminate them occurring all together.

I'll gloss over the sarky remark as it's Sunday and the effort of rising to it might make me cramp ;)
 
Plenty of contrary material saying the opposite. Salts aren't the sole cause of cramps but in many cases sweating less (not necessarily working at a lower effort level but limiting fluid loss and regulating core temperature) can reduce or eliminate them occurring all together.

I'll gloss over the sarky remark as it's Sunday and the effort of rising to it might make me cramp ;)

Listen to the doctor first!

It's England, not Spain or Oman. Core temperature and fluid loss isn't going to be an issue.

Drinking 3 bottles over 4 hours your problem would be stopping to pee too much not dehydration.
 
Smashed indeed! Awesome speed, especially taking into account the climbing and horrible weather, not to mention some interesting cross winds.

I'd like to say I enjoyed that today but tbh - i didn't, the damp weather gave me cramps on and off, big time cramps at 60 miles and at around 65 miles i just fell to bits - 10 - 12 mph mostly till finish line :(

https://www.strava.com/activities/1166156624
There was a lot of standing water on the lead up to the last feed station (52 ish miles) - I was drenched through there.
The route was pretty good with a head wind and mostly downhill for the first 40, then after the Dovers climb it changed to uphill with a back wind. The final 20 was pretty much all uphill going so it sapped leg power.
 
Listen to the doctor first!

It's England, not Spain or Oman. Core temperature and fluid loss isn't going to be an issue.

Salts aren't the sole cause of cramps

Ultimately we don't know, with certainty, what causes them but I know how to perhaps indirectly stop mine occurring.

...

Because EAMC occur in a variety of situations, environmental conditions, and populations, it is unlikely that a single factor (eg, dehydration, electrolyte imbalance, or neuromuscular factors) is responsible for causing them directly. It is more likely that EAMC are due to a combination of factors that simultaneously occur under specific physiological circumstances in each athlete.

....

Despite the lack of direct evidence, maintaining hydration and adequate electrolyte levels is a good prevention strategy for individuals susceptible to EAMC.56 Fluid volumes of 1.8 L per hour have been well tolerated by tennis athletes who are susceptible to EAMC
...

Although several theories have been postulated for their cause, much of the evidence is nonscientific or observational; thus, causation cannot be inferred.

...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445088/
 
Says there ^ environmental can be a cause - which might possibly support my theory is was sitting (for hours) in damp bike gear?

I'm reasonably convinced I generally cramp up in the wet/damp. Anyway I shouldn't complain too much - it's not like the cramping took all that much off my average speed - I doubt I'd have been much more over 16.2/16.3mph anyway so it's not like it completely ruined the ride - just slightly annoying because I felt like I'd got the strength to keep my pace till the cramp got unbearable.

I properly screwed up Dovers - I briefly looked up and I thought I saw a crest - so I put some power down - then only to find the crest wasn't a crest - so I then fell into grind mode. Very embarrassing, noob error, although tbh there was tons walking it. A shame I messed that hill up because my hill climbing has come on since the winter.
 
I properly screwed up Dovers - I briefly looked up and I thought I saw a crest - so I put some power down - then only to find the crest wasn't a crest - so I then fell into grind mode. Very embarrassing, noob error, although tbh there was tons walking it. A shame I messed that hill up because my hill climbing has come on since the winter.
Use the elevation screen view on your Garmin - gives you an idea of the length and steepness of the climbs :)
 
Use the gradient view on your Garmin - gives you an idea of the length and steepness of the climbs :)

Ok, now why didn't I think of that?! Actually mate my Garmin will be going on ebay soon - I'm absolutely sick of it, probably pick up a Bolt or something end of the month.

Have you done the compare the March event to the Sept event thing yet to see how you've progressed? Not exactly the same route of course but similar enough I suppose.

Here's mine:

https://www.strava.com/activities/888647230

https://www.strava.com/activities/1166156624

Some progress, something to work on.
 
Had a week off last week as I'm really suffering with sore elbows and forearms feel quite sore/tired from how terrible the road surfaces are and the vibrations and jolts going right through the bars. Seems to be getting a bit better not still not great.

Any tips other than trying not to be so tense and keeping a slight bend in my arms
 
Had a week off last week as I'm really suffering with sore elbows and forearms feel quite sore/tired from how terrible the road surfaces are and the vibrations and jolts going right through the bars. Seems to be getting a bit better not still not great.

Any tips other than trying not to be so tense and keeping a slight bend in my arms

Relaxed grip and getting the right reach & handlebar width are the main ones, then working down the list gel pad insert glove mits/cushy bar tape/sensible tyre pressures.
 
Yeah the miles I've done so far have been entertaining!

Decent tyre width, thinking 37 ish would be ok. Mudguards would be nice but an ass saver might suffice.

No need for panniers, but comfort is required for the commuting and when the surface doesn't favour the Propel.

Mixture of cobbles, gravel and tow paths so far. Keeping the Propel when it's dry and I know the routes safe!

Do love the look of the steel bikes but is comfort compromised compared to the modern offerings?
Steel will flex and absorb more than alu, probably similar to carbon (and your Propel) but a more 'endurance' geometry carbon/steel bike will obviously be much more comfortable again than your Propel. As Von mentions, tyre volume will make the biggest difference! Lots of fat bikes/BMX/jump bikes/CX don't really have 'comfort' built into the frame materials, they solely rely on tyre volumes, preferring to keep frames stiff, strong and responsive. It's only DH/Trail bikes where we see suspension technology, with the road/gravel/trail more modern road orientated designs skipping full suspensions and having things like zertz/isospeed/countervail along with clearance for larger tyre volumes to give riders the comfort.

Come up with a short list of 'requirements', as quite quickly when looking at bikes you can include or exclude them from your 'list'. I did with my Diverge - having full guard mounts and clearance for 28mm tyres (minimum) along with some comfort features (coming from riding Alu I didn't realise how much would come from changing to carbon). I also didn't want to sacrifice too much speed but wanted discs, hydra if possible. Those coupled with a Spesh price drop pretty much decided it for me. Things like the Tarmac, Scultura, TCR, Whyte Sussex & Pinnacle Arkrose where easily removed quite early from my list. Then the price drop knocked out the Synapse & Domane as I could get the 2016 Diverge with hydraulics for a similar price.

Sorry, no, that's impossible, it's just crap weather.
Haha, yup, seasons can't 'swap'! Although it's not been too bad, we where actually spoilt with sunshine and long dry spells this year!

If anything we had a really early summer which although windy lasted a long time. We've then kinda slipped into a warm early autumn without much rainfall (although it's been humid) so it's felt like the end of summer rather than autumn. We've just been quite lucky that although windy much of the winds haven't brought much rain with them from the Atlantic (yet).

Stunning but a little pricey!

Genesis does seem the business.

Anyone owned either that or a Surly?
Think @SoliD has/had a Genesis? Surly tend to be more touring orientated.

with no separate top group I did bert-stare a few of the riders that frequent the slower routes deciding to join us
ROFL, haven't heard it called that before, classic :D

Great rides both! Conditions where miserable!

merlin your riding has come on superbly, looking at the elevation profile and knowing what much of our midland roads are like you did well with your average! The end of the route does look very rolling & taxing so hardly surprising it felt tough! :)

Got a friend who did it (works at LBS) and he was slower than you both - https://www.strava.com/activities/1166946039

The main cause is pushing yourself beyond your fitness.
Fatigue will tend to cramp me more than anything else, but I do find myself cramping easier/sooner without electrolyte in my drinks. I think my dislike of the taste of plain water doesn't help as I tend to sip rather than properly drink it, so I'm hydrating less.

It's England, not Spain or Oman. Core temperature and fluid loss isn't going to be an issue.
Obviously depends on the amount of sweat being produced by the individual!

Use the elevation screen view on your Garmin - gives you an idea of the length and steepness of the climbs :)
Length is useful for not getting caught out by false flats!

Although it can really damage your willpower...! Climbing 'The Tumble' a week ago I'd heard that after the two switchbacks on the lower slopes things 'eased up'. I was a long way past them and things still felt tough, switching to my elevation screen on my ELEMNT I could see the 'grade' still being measured over 10%. I'd gone quite hard around the switchbacks so had to ease up when the expected respite didn't arrive... :o
 
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Do you think there will ever be a Cycling for sale section in the members market for all our old bits and gadgets? - Would anyone else use it?
 
Doubtful. Ebay is your friend! Although more and more bikes seem to sell well on local FB buy/sell groups, accessories & clothing less so.
 
merlin your riding has come on superbly, looking at the elevation profile and knowing what much of our midland roads are like you did well with your average! The end of the route does look very rolling & taxing so hardly surprising it felt tough! :)

Thank you kindly. :)

The track work I've done has helped a lot with my fitness.
 
Ok, now why didn't I think of that?! Actually mate my Garmin will be going on ebay soon - I'm absolutely sick of it, probably pick up a Bolt or something end of the month.

Have you done the compare the March event to the Sept event thing yet to see how you've progressed? Not exactly the same route of course but similar enough I suppose.

Here's mine:

https://www.strava.com/activities/888647230

https://www.strava.com/activities/1166156624

Some progress, something to work on.
But your max speed in March was higher :p

/Serious mode
Nice improvement there !!
 
Good group ride on saturday, fantastic weather for it considering what happened to everyone who rode on sunday! ;)

Quite a hilly club ride, my ELEMNT crashed after I'd fiddled about a bit and I think I'd ended up following the route twice. It just switched off and by the time I noticed we where already a few miles out of town. Had the 'usual suspects' out (3 guys I rode The Tumble with) along with 2 other regulars, one of which also brought his son along and 1 other not-so-regular. For a 14 year old Nigel's son did really well, distancing his father on most of the climbs but needed a wheel to follow on the flats to keep with us. A couple of us kept and eye on him but as he and Nigel where ill they both struggled.

I put some big efforts into the hills, leading the climb up to Checkley, closing a gap on the one afterwards but come the top of Nurdens I was pretty done in after chasing Mark up there ('Froome'ing it with my elbows and knees out shouting in a south african accent probably didn't help much). I pretty much blew myself up on it acting a fool (that'll teach me)!, thankfully we stopped for a while to regroup at the top. After splitting up while descending a few miles later we dropped to the main road and did a bit of chasing, Charlie and I working well together, so much so we'd distanced the others and had to stop and wait soon after turning north. Nigel and his son where struggling at this stage (both ill!) and had dropped back. Charlie, Mark & I rode with them for a few miles before Nigel told us to head on to catch the others. Mark was feeling strong so Charlie and I sat on his wheel, barely hanging on through Fownhope before doing a couple of turns from Mordiford back towards town. Mark distanced us on the rough roads around here as we also hit some traffic, think he actually caught the front group before finishing at the shop. Great fun but a tough ride considering the low average but I think the slow moments waiting for a regroups and climbs did that.

Most of these saturday 'shop rides' I do are run by a LBS called 'Climb on Bikes'. They're a great local shop (probably the best!) but privately owned... They're actually being sold to a guy 'down south' who runs a number of shops as a chain, something like 'the bicycle shop' or something? Anyone heard of them?
 
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Had a week off last week as I'm really suffering with sore elbows and forearms feel quite sore/tired from how terrible the road surfaces are and the vibrations and jolts going right through the bars. Seems to be getting a bit better not still not great.

Any tips other than trying not to be so tense and keeping a slight bend in my arms

Sounds like too much weight in your hands. Fix will be a combination of less reach and drop to the bars, and perhaps setting the saddle a touch further back to move your centre of mavity backwards. I'd say core strength too but I think you're from a lifting background so probably less of an issue.
 
The image on Wikipedia shows that running through the fleshy part of the outside edge of the palm, which would fit. Any suggestions on how to reduce pressure on that part of my hand?

Lean on your hands less through improved core strength and conditioning as per above. Regularly swap positions (for long rides I'll switch between drops, tops and hoods). Adjust the angle of your handlebars/hoods. Get better gloves. Probably other options too.

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Numb hands, what's the deal with that? Anything I can do fit wise to fix that?

You can also 'floss'/stretch the nerve to help improve things. There's various videos on YouTube.
 
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