00:00 Perhaps you've just started cycling and you've got some neck and back pain or you've bought a brand new bike and you're feeling a little worse for wear.
00:06 Whatever your reason, if you've got neck and back pain, this is the video for you.
00:10 So here are our top six ways to eliminate those aches and pains.
00:14 We're all built differently and this does mean that a standard size bike probably won't fit our individual differences.
00:27 So you will require a few tweaks before you hit the road.
00:30 This can be tweaked with a different length stem or a brand new set of handlebars.
00:34 But the best bang for your buck will probably come from getting a professional bike fit.
00:38 This could be when you buy a new bike or after a few years as your fitness and flexibility adapts.
00:43 Your technique is one of the key signs of injury and even though you may be focused on speed and a hell of comfort,
00:50 ensuring that you're comfortable on the bike is key to the longevity of your riding.
00:55 However, bike fits can prove costly and a quick fix with a precise change can be the best way forward.
01:01 One of these could be your saddles being too high and causing you to reach the pedals and causing your pelvis to rock whilst pedaling.
01:09 Remember that the saddle height can be affected from a number of different things such as the new saddle itself,
01:14 the thickness of your bib shorts or the stack of the pedals.
01:18 If you're feeling sore after a ride, it's good to reflect on what may be causing these issues.
01:24 Another key factor may be the reach in your handlebars.
01:26 Having them too far away or too close can cause injuries in your shoulders and therefore
01:32 adjusting accordingly with the stem length or rising them up or moving them closer can solve these issues.
01:37 Ensuring yourself and your bike are correctly kitted out for the type of riding you're doing is another top tip to take on board.
01:50 Gloves, warm weather items such as base layers are key to keep your back and neck warm and making sure,
01:56 especially during the winter months, that your muscles don't contract due to the cold.
02:00 The bike itself can also provide a little bit of extra support to your neck and back.
02:04 This can be done by adding an extra layer of bar tape or running slightly wider tires for that extra shock absorption
02:11 which would otherwise go through your body when riding on rough roads.
02:15 Looking after your body before and after a ride is almost as key as the ride itself.
02:19 Activating key neck and back muscles before a ride and stretching after a ride is crucial to staying injury free.
02:25 Even though your lower back or your neck could be causing you issues,
02:29 this doesn't mean this is where the weakness lies in your body.
02:32 Your hips, your hamstrings or somewhere else could be tight or weak itself
02:37 and require regular strengthening and stretching.
02:40 It's not just a one and done job either.
02:42 Keep stretching when watching TV or first thing in the morning as this will not only benefit your body
02:47 but also be really beneficial for your mental health as well.
02:50 We aren't suggesting you should swap out your regular riding time for curling weights at the gym.
03:01 But implementing a few key core exercises can be crucial to improving your strength and endurance.
03:07 A few key core exercises can be crucial to increasing your stability and taking the load off your lower back.
03:13 While squats and leg workouts can build your pedalling power,
03:17 strengthening your core muscle can really help your pedalling technique
03:20 and it also takes the load off smaller muscles which may be taking the strain otherwise.
03:25 The way you ride on the bike can also have a knock-on effect to your body
03:34 even though you may be riding the same amount of miles as someone else.
03:37 Riding at low cadence but maintaining a high power output
03:41 typically requires the body to put a lot of strain on its muscles and joints.
03:45 Whereas shifting this onto your cardiovascular system and raising the cadence
03:50 is a much more effective way of pedalling.
03:52 Aiming to ride at a cadence of 85 to 90 rpm is a nice balancing point
03:57 but this doesn't mean you have to eliminate all low cadence riding.
04:00 Just avoid prolonged stints grinding the gears
04:03 and putting unnecessary strain on your joints and muscles.
04:06 Lastly, this is a tried and tested rule that's been used across endurance sports.
04:16 The 10% rule suggests you shouldn't increase your weekly mileage
04:20 or your long training ride by more than 10% each week.
04:23 This means if you ride 200 miles one week, you shouldn't look to ride more than 220 miles the next.
04:30 Slowly progressing your mileage will mean your body won't fatigue as dramatically
04:33 and mean that your body won't be compensating for any aches and pains.
04:37 Hopefully those tips will ensure you don't pick up any unwanted neck or back injuries
04:43 but do let us know your top tips in the comments section below.
04:47 And if you've enjoyed this video, don't forget to give it a like
04:50 and subscribe to the Cycling Weekly channel.
04:52 And until next time, we'll see you then.
04:54 [Music]
05:08 (whooshing)
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