Where are you from,what do you do?

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I live in Mexico/ from Maryland in US. I am a translator/speaker.

i am from romania east europe near black sea. do you speek on messanger ?

i am from romania east europe near black sea. do you speek on messanger ?
No I do not use messenger. However, I can correspond thru private messages here.

I translate English to Spanish/Spanish to English.

G'day hillbill, I'll have a Chicken and Bacon to go, thanks, can you deliver by six tonight. that's Australia time?

Keep working, it's a means to an end?

Welcome to the fold mate, enjoy, have fun?

Keep the wheels in motion, and don't look back, unless it's to see who you dropped on the last climb?TBC?TBC

*races to make a chicken and bacon pizza, and books a flight to australia*
It will be there soon! ;)

Well, I'm working to save money to move to Maui, HI in about 6 months. Selling the car and buying a hybrid bike.

One question, what does TBC mean? (I'm new to serious cycling) :)

Hey I'm from Lurgan, Co.Armagh, N.Ireland i'm a student currently on placement with Northern Ireland railway. (hope there are no passengers of the service here :o)

And i'm thinking of going on a cycling holiday with the company exodus, but need to read up on decent biking equipment.

Halifax, Nova Scotia Canada

In the process of getting a new position...my former job was outsourced due to a merger. About all I know at this point I will be some kind of Records Management Coordinator.

Hi, I live in Rowville, which is 25 km from Melbourne in the eastern suburbs.

I have always loved cycling.

I work in spare parts/ store for a logging company.

Hi there!

About me.
I'm 35, female.
I live in Springfield Vermont, (the middle of ski country). Lots of looooooong, challenging hills here! Awesome bike trails along the river, though.
Fairly new to cycling, but picking up speed fast (no pun intended).
I work in IT, so I can fix my own computer, too.
Here to learn the finer skills of the sport.

Have a good one!

Originally from New Jersey, but have been living in the socal desert for the past five years. Ridng my first century next weekend in Palm Springs. Can't wait!:o

Miami, FL retro-lugged steel bike fan. I am in sales.

Hi, I live in Rowville, which is 25 km from Melbourne in the eastern suburbs.

I have always loved cycling.

I work in spare parts/ store for a logging company.
I live about 30-40 mins away from you Jesparon :)

Hi all,
I'm an old geezer from Kalamazoo michigan. My wife and I MT bike w/ the mich mtn bike assn at fort custer and also trail ride various other areas in Michigan and Indiana. I have a Gary fisher joshua -year unknown as I got it used.The shock w/remote lock out is not working so will post in annother area for repair tips.

hi guys,

i am from Singapore, and i am a laser printer repair man. i am currently into triathlon stuff and am training 2 times a week.

i have a problem with my cycling - when i start to cycle on my road bike even with a 10 minths warm up, i tend to have muscle cramps on my legs after about 15 mins of cycling, speed about 27 km/h (either left or right leg) its seems like i do not have enough leg power pls help

regards,

mark chang

hi guys,

i am from Singapore, and i am a laser printer repair man. i am currently into triathlon stuff and am training 2 times a week.

i have a problem with my cycling - when i start to cycle on my road bike even with a 10 minths warm up, i tend to have muscle cramps on my legs after about 15 mins of cycling, speed about 27 km/h (either left or right leg) its seems like i do not have enough leg power pls help

regards,

mark changHave you tryed (OneLeggedintervals) mashing large gears with one leg at a time or (MuscleTensionIntervals) mashing with low cadence 50-55rpm on long Slopes of around 5-8% or even (OverUnderIntervals) to build power above your lactate threshold, say 3bpm above and below LT and greater as you become stronger - plus stomps?

Also do you take fluids at regular intervals not when you have become thirsty, since this is a sign that you have already become dehydrated, during your rides since fluid/electrolyte embalances can be the leading cause to cramps.

thanks for your reply. will try to cycle/train with one leg at a time so as to build up my lactate threshold & will try to remember to hydrate myself before getting thirsty.

cheers!
mark chang


Have you tryed (OneLeggedintervals) mashing large gears with one leg at a time or (MuscleTensionIntervals) mashing with low cadence 50-55rpm on long Slopes of around 5-8% or even (OverUnderIntervals) to build power above your lactate threshold, say 3bpm above and below LT and greater as you become stronger - plus stomps?

Also do you take fluids at regular intervals not when you have become thirsty, since this is a sign that you have already become dehydrated, during your rides since fluid/electrolyte embalances can be the leading cause to cramps.

From London,England. And cycle just about everywere!! Love it.:)

hi guys,

i am from Singapore, and i am a laser printer repair man. i am currently into triathlon stuff and am training 2 times a week.

i have a problem with my cycling - when i start to cycle on my road bike even with a 10 minths warm up, i tend to have muscle cramps on my legs after about 15 mins of cycling, speed about 27 km/h (either left or right leg) its seems like i do not have enough leg power pls help

regards,

mark chang Mark,

You didn't mention how long you've been training or what training methods you're using, how you're warming up, etc., so it's hard at this point for anyone to give you advice that will really be helpful.

I doubt that your problem would be related to fluid intake so early into a ride unless you're starting your ride already under hydrated.

You didn't state what gear ratios you've been training with. It's possible that you're already trying to mash too high of a gear for your skill level and that you should drop down a gear or two and spin a higher cadence thereby taking some of the strain off your leg muscles and building a better cardio/pulmonary "engine".

Before you start doing one legged drills you should know that one of the forums better known posters who happens to coach elite level cyclists feels that those drills are pretty much useless (unless you're a one legged cyclist).

It's also possible that all you need is to adjust your bike fitting. An improperly fitted bicycle can cause a less efficient pedal stroke, and this could also be causing your cramps.

hi guys,

i am from Singapore, and i am a laser printer repair man. i am currently into triathlon stuff and am training 2 times a week.

i have a problem with my cycling - when i start to cycle on my road bike even with a 10 minths warm up, i tend to have muscle cramps on my legs after about 15 mins of cycling, speed about 27 km/h (either left or right leg) its seems like i do not have enough leg power pls help

regards,

mark chang

Another possibility is that you are trying to go maximum effort all the time. Try doing longer distance for awhile at a slower pace.

thanks for your reply. will try to cycle/train with one leg at a time so as to build up my lactate threshold & will try to remember to hydrate myself before getting thirsty.

cheers!
mark changNow i have a little more time, you do one leg intervals in smaller gears to help smooth out your pedal stoke so to help you make you pedal stroke more efficient, for instance most cyclist new to the sport, push down on the pedal and only use a small percentage of the full pedal stroke, if you use one leg at a time you will find that you have to pull up on the pedal to get up to 12 o'clock position and push across and forward to get over the top and back to your start position. this helps you correctly use your pedals thus making it more efficient.

Mashing out big gears with one leg at a time with a pretty slow cadence helps you work fast twitch fibres and allows you to generate strength in your Quads this is pretty much the same as muscle tension intervals, where you would use a 5-8% slope with a slow cadence of 50-55rpm with a relatively large gear enough to generate tension in your thighs.

Now up and under intervals are to help you build up your lactate threshold, if you either complete an exercise stress test and obtain your maximum heart rate and take 90% from it to obtain your Lactate threshold or even.

for instance 220 - (Age) 32 = 188 - 90% will give me a lactate threshold say of 177Bpm so now i need to work 3bpm above then 3bpm below LT to recover, for a duration of time that i find comfortable as it becomes easier increase the thime of your intervals, I try to recover over half the time i spend above my LT as you begin to find the 3bpm easy then you can increase the amount that your working above LT but try to balance it out.

there are a number of Intervals that you can complete to improve your cycling, Since i have Interval training methods wrote by chris carmicheal for lance armstrong who i remember having 2 legs during the tour de france this being an interval; method that

Quote: One Legged Intervals
Isolates the pedaling action for a smoother, more efficient spin.

Lance Armstrong performance program? LanceArmstrong&chrisarmicheal

As for cramps maybe you should try looking into Electrolyte/ fluid embalances at a cellular and extracellular

http://www.sirinet.net/~jgjohnso/waterbalance.html
or maybe you'd like to learn a little more.
http://www.sirinet.net/~jgjohnso/biologyII.html

Mark,

You didn't mention how long you've been training or what training methods you're using, how you're warming up, etc., so it's hard at this point for anyone to give you advice that will really be helpful.

I doubt that your problem would be related to fluid intake so early into a ride unless you're starting your ride already under hydrated.

You didn't state what gear ratios you've been training with. It's possible that you're already trying to mash too high of a gear for your skill level and that you should drop down a gear or two and spin a higher cadence thereby taking some of the strain off your leg muscles and building a better cardio/pulmonary "engine".

Before you start doing one legged drills you should know that one of the forums better known posters who happens to coach elite level cyclists feels that those drills are pretty much useless (unless you're a one legged cyclist).

It's also possible that all you need is to adjust your bike fitting. An improperly fitted bicycle can cause a less efficient pedal stroke, and this could also be causing your cramps.


Hi this is Barndoor,

Can you tell me what part of your leg is cramping? Are you using aero bars?
Are you clipped in?

Sounds like from what you said it coud be a fit issue, good luck

;)