35 mile wall

The wall you hit is imaginary. You need to ride with someone to go further. Get with a local club/bike shop. Ride with them, you will pass that 35 in no time.

What process did you use to determine bike fit? Is discomfort (stiffness) your biggest issue? Confirm bike fit first, then move on to performance. If you're not comfortable on your bike each added mile is going to compound the discomfort.

At what intensity is your 16mph average? i.e do you monitor your heart rate - if so what percent of your estimated maximum sustained heart rate does it take to generate 30-35 miles @16mph? Are you unable to recover within a minute or two after climbing your more difficult hills?

If you estimate you are performing at 80-85% or more of your maximum effort, back it down a bit and go for endurance rather than maintaining your 16mph avg. Add distance in small increments. As you achieve the new distance goals and become acclimated with that distance, then turn up your effort to cover the distance in less time. Repeat.

Quoted post said:

Originally Posted by sitzmark [IMG]/img/forum/go_quote.gif[/IMG]

What process did you use to determine bike fit? Is discomfort (stiffness) your biggest issue? Confirm bike fit first, then move on to performance. If you're not comfortable on your bike each added mile is going to compound the discomfort.

At what intensity is your 16mph average? i.e do you monitor your heart rate - if so what percent of your estimated maximum sustained heart rate does it take to generate 30-35 miles @16mph? Are you unable to recover within a minute or two after climbing your more difficult hills?

If you estimate you are performing at 80-85% or more of your maximum effort, back it down a bit and go for endurance rather than maintaining your 16mph avg. Add distance in small increments. As you achieve the new distance goals and become acclimated with that distance, then turn up your effort to cover the distance in less time. Repeat.

I was fitted at my local bike shop, my biggest physical complaint is alternating numbness in my forearms and hands, but not all the time. I don't use a heart rate monitor, but i'm able to recover fairly quickly after climbing. I think your right, maybe i'll back it down and try to go more miles. I rode with some guys initially that were in the 18-20 MPH range, and i think i got it in my head that i had to be faster. lol.

"I'm more or less a newbie, i've been biking since March 2013."

With only four months under your belt, you are doing well. You will go faster. You will go farther.

I agree with sitzmark. I also suggest going just a little bit slower when trying to increase your distance. I live in an area of constant hills, from small rollers to longer, steep climbs. They will wear on any cyclist and make all but the lightest little climbing freaks curse and suffer. Relax and back the tempo down.

If you have not tried them, eat an energy gel or two as you ride, stay hydrated and constantly vary your position on the bike. Break your larger climbs into 'thirds'. Try rolling onto the first third of the climb at a good pace, working your chosen gear fairly hard. Relax in the middle third of the hill, just cruise it by lessening pedal pressure and/or shifting down and spinning lightly...whatever works. Then add tempo over the last third of the climb. Getting into a hill rhythm sometimes take a bit of practice, but you'll know the correct tempo for your conditioning when you experience it.

And definitely...get yourself a rocking Hill Mantra to mentally engage when the climbing gets tough!

Thanks for all the feedback. From what i'm hearing, it's about pulling back on MPH a bit and pacing more. Also, i do eat fig newtons when i ride, a seasoned cyclist recommended them. Thanks again.

"...a seasoned cyclist recommended them."

He gave you good advice. Figs have been a cycling fav for decades.

Quoted post said:

Originally Posted by gs12 [IMG]/img/forum/go_quote.gif[/IMG]

Thanks for all the feedback. From what i'm hearing, it's about pulling back on MPH a bit and pacing more. Also, i do eat fig newtons when i ride, a seasoned cyclist recommended them. Thanks again.

Figs and fig newtons are great but don't eat a ton. The seeds have been known to cause diarrhea in some which is possibly the only thing worse than bonking on a long ride.

As others have said your 35 mile limit more than likely has to do with the pace. As we get fitter we are able to metabolize stored fat for fuel at increasing riding intensities but going at a harder clip the body only has enough stored glycogen for about an hour and a half to two hours before it needs to refuel. Dial it back and you could ride for more hours, but the same thing happens to every car when it runs out of gas...

Carry snacks.

Quoted post said:

Originally Posted by gs12 [IMG]/img/forum/go_quote.gif[/IMG]

I was fitted at my local bike shop, my biggest physical complaint is alternating numbness in my forearms and hands, but not all the time. I don't use a heart rate monitor, but i'm able to recover fairly quickly after climbing. I think your right, maybe i'll back it down and try to go more miles. I rode with some guys initially that were in the 18-20 MPH range, and i think i got it in my head that i had to be faster. lol.

The numbness in your forearms and hands suggest too much weight on your front end or possibly not moving your hands around often enough into different positions as you ride. The first part might be fit as in bars that are set too low or seat that's too far forward putting too much weight on your front end but your hands and forearms shouldn't go numb after a couple of hours on a road bike. Is your seat slammed way forward on the seat rails because the shop didn't want to fit you to a smaller frame or fit your bike with a shorter stem? That kind of stuff is common in bike shop fits performed by sales folks as opposed to bike fits by bike fitters that tend to get it right. Just guessing and maybe your fit is dialed in but you shouldn't have numb arms and hands.

Yep as folks say, keep riding, eat and drink while out on the bike and your fitness and cruising range should improve. Try riding out an hour or so and stopping at a cafe for a bite to eat then riding some more. Your rides don't have to be continuous to have training value and if your break it up a bit you might find that over time you can sit longer on the bike and manage your energy better. But mostly stick with it as cycling fitness takes time.

Good luck,
-Dave

gs12, you're getting some great advice here. I also think that slowing down is going to make a difference in your endurance. In addition, if your legs and upper body are sore, riding every second or third day may not be allowing yourself enough time to recover and rebuild. I'd recommend you only do short, easy rides for the next week, no more than one hour @ say 12-13 mph. You're new to riding, and need time for your muscles and joints to get used to the stresses. 30 miles every other day is nothing to a lot of the guys here, but they've been at it for a decade or more.

After your sure the soreness is gone, I'd suggest no more than two harder rides a week. Make one your 16 mph-or-more pace ride, but for a shorter 20 miles. Make the second one your endurance ride, adding maybe 10% a week to your max distance. EG, from 30 miles, you go to 33 next week, etc. Keep the pace easy, maybe 13 mph. After six-eight weeks, you'll be doing 50 miles. Then you can start gradually dialing up the speed. Take your time and enjoy slow, steady and pain-free progress.

Quoted post said:

Originally Posted by daveryanwyoming [IMG]/img/forum/go_quote.gif[/IMG]

The numbness in your forearms and hands suggest too much weight on your front end or possibly not moving your hands around often enough into different positions as you ride. The first part might be fit as in bars that are set too low or seat that's too far forward putting too much weight on your front end but your hands and forearms shouldn't go numb after a couple of hours on a road bike. Is your seat slammed way forward on the seat rails because the shop didn't want to fit you to a smaller frame or fit your bike with a shorter stem? That kind of stuff is common in bike shop fits performed by sales folks as opposed to bike fits by bike fitters that tend to get it right. Just guessing and maybe your fit is dialed in but you shouldn't have numb arms and hands.

Yep as folks say, keep riding, eat and drink while out on the bike and your fitness and cruising range should improve. Try riding out an hour or so and stopping at a cafe for a bite to eat then riding some more. Your rides don't have to be continuous to have training value and if your break it up a bit you might find that over time you can sit longer on the bike and manage your energy better. But mostly stick with it as cycling fitness takes time.

Good luck,
-Dave

Dave - Thanks for the advise, i was fitted by the owner of the bike shop. I'm def moving my hands around enough, and moving around on the bike, due to the numbness. They also fitted me with a more angled stem, to adjust for my positioning. I'm going to go back to the bike shop and have the owner re-fit me, your right - my hands shouldn't be going numb after a few hrs. riding. Thanks for the excellent advice!

Here's one more piece of advice on the numb hands. I struggle sometimes with my left hand. I was getting a massage from my massage therapist and discovered it's caused by a muscle in my upper left shoulder. She gave me a couple of stretches to do on the bike and I do them about every 30 minutes or so while riding. Since I instituted this, I've not suffered from the numbness. You may wish to look into this, too.

The rest of the advice here is terrific. I've been riding for a little over 2 years and it's all about sticking with it, celebrating small victories, and continuing to push yourself just a little farther!

Good luck!

Brian in VA

Thanks again everyone, great advice. I rode 37 miles today, pulled back on the MPH as suggested and felt strong by the end. I do need a new saddle, thanks for brining that to my attention, after reading other comments about Trek 1.2's - alot of people apparently have issues with the saddle. Thanks again!

Quoted post said:

Originally Posted by gs12 [IMG]/img/forum/go_quote.gif[/IMG]

Thanks again everyone, great advice. I rode 37 miles today, pulled back on the MPH as suggested and felt strong by the end. I do need a new saddle, thanks for brining that to my attention, after reading other comments about Trek 1.2's - alot of people apparently have issues with the saddle. Thanks again!

I think it's fair to say that many people have problems with the stock saddle supplied with any bike. Trouble is, saddles are a very personal thing so what works for one rider may or may not work for another. Find a decent shop that has a saddle try out program where they let you ride for a week or two and return it to try another if it doesn't work out. Sometimes they'll have you put electrical tape on the saddle rails so you don't mark up the rails when you clamp it and of course if you trash the saddle or scuff it up they probably won't take it back but there are shops that have very good saddle exchange policies.

You could also go with a Cobb saddle as they all have a 180 day no questions asked return policy which is about the best in the industry. Check them out here: http://www.cobbcycling.com/content/home

-Dave

daveryanwyoming said:

I think it's fair to say that many people have problems with the stock saddle supplied with any bike. Trouble is, saddles are a very personal thing so what works for one rider may or may not work for another. Find a decent shop that has a saddle try out program where they let you ride for a week or two and return it to try another if it doesn't work out. Sometimes they'll have you put electrical tape on the saddle rails so you don't mark up the rails when you clamp it and of course if you trash the saddle or scuff it up they probably won't take it back but there are shops that have very good saddle exchange policies. You could also go with a Cobb saddle as they all have a 180 day no questions asked return policy which is about the best in the industry. Check them out here: cobbcycling.comhomeOpen ↗ -Dave

I'd say that good shops do have a good saddle exchange policy/program. Also, a number of saddle companies have test saddle programs in which LBS's take part.

gs12 said:

Hi All, I'm more or less a  newbie, i've been biking since March 2013. I have a Trek 1.2. I've become addicting to road biking, only wish i would have started earlier in life. I live in a fairly hilly area in western maryland, my avg ride is about 1,200 ft in climbing - i go about 30 miles, and 16MPH.  Thanks

if you are talking about a daily ride then that is very acceptable, quite good i would say for such a short time,

I had a hand numbness issue that I eventually discovered was due to closing the Velcro strap on my gloves too tightly. It would take an hour or so to show up, which made it more difficult to figure out.