00:00Perhaps 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.
00:06Whatever your reason, if you've got neck and back pain, this is the video for you.
00:10So here are our top six ways to eliminate those aches and pains.
00:22We're all built differently and this does mean that a standard size bike probably won't fit our individual differences.
00:27So you will require a few tweaks before you hit the road.
00:31This can be tweaked with a different length stem or a brand new set of handlebars,
00:35but the best bang for your buck will probably come from getting a professional bike fit.
00:39This could be when you buy a new bike or after a few years as your fitness and flexibility adapts.
00:44Your technique is one of the key signs of injury and even though you may be focused on speed and a hell of comfort,
00:50ensuring that you're comfortable on the bike is key to the longevity of your riding.
00:55However, bike fits can prove costly and a quick fix with a precise change can be the best way forward.
01:02One of these could be your saddles being too high and causing you to reach the pedals and causing your pelvis to rock whilst pedaling.
01:09Remember that the saddle height can be affected from a number of different things, such as the new saddle itself,
01:14the thickness of your bib shorts or the stack of the pedals.
01:18If you're feeling sore after a ride, it's good to reflect on what may be causing these issues.
01:24Another key factor may be the reach in your handlebars.
01:27Having them too far away or too close can cause injuries in your shoulders and therefore adjusting accordingly with the stem length
01:34or rising them up or moving them closer can solve these issues.
01:43Ensuring yourself and your bike are correctly kitted out for the type of riding you're doing is another top tip to take on board.
01:50Gloves, warm weather items such as base layers are key to keep your back and neck warm
01:55and making sure, especially during the winter months, that your muscles don't contract due to the cold.
02:01The bike itself can also provide a little bit of extra support to your neck and back.
02:05This can be done by adding an extra layer of bar tape or running slightly wider tyres for that extra shock absorption
02:11which would otherwise go through your body when riding on rough roads.
02:20Looking after your body before and after a ride is almost as key as the ride itself.
02:24Activating key neck and back muscles before a ride and stretching after a ride is crucial to staying injury-free.
02:31Even though your lower back or your neck could be causing you issues, this doesn't mean this is where the weakness lies in your body.
02:37Your hips, your hamstrings or somewhere else could be tight or weak itself and require regular strengthening and stretching.
02:45It's not just a one-and-done job either.
02:47Keep stretching when watching TV or first thing in the morning as this will not only benefit your body
02:52but also be really beneficial for your mental health as well.
03:01We aren't suggesting you should swap out your regular ride in time for curling weights at the gym
03:06but implementing a few key core exercises can be crucial to increasing your stability and taking the load off your lower back.
03:14While squats and leg workouts can build your pedalling power, strengthening your core muscle can really help your pedalling technique
03:21and it also takes the load off smaller muscles which may be taking the strain otherwise.
03:31The way you ride on the bike can also have a knock-on effect to your body
03:34even though you may be riding the same amount of miles as someone else.
03:38Riding at low cadence but maintaining a high power output typically requires the body to put a lot of strain on its muscles and joints.
03:46Whereas shifting this onto your cardiovascular system and raising the cadence is a much more effective way of pedalling.
03:52Aiming to ride at a cadence of 85 to 90 rpm is a nice balancing point
03:57but this doesn't mean you have to eliminate all low cadence riding.
04:00Just avoid prolonged stints grinding the gears and putting unnecessary strain on your joints and muscles.
04:08Lastly, this is a tried and tested rule that's been used across endurance sports.
04:13The 10% rule suggests you shouldn't increase your weekly mileage or your long training ride by more than 10% each week.
04:20This means if you ride 200 miles one week, you shouldn't look to ride more than 220 miles the next.
04:26Slowly progressing your mileage will mean your body won't fatigue as dramatically
04:30and mean that your body won't be compensating for any aches and pains.
04:33Hopefully those tips will ensure you don't pick up any unwanted neck or back injuries
04:39but do let us know your top tips in the comments section below.
04:42And if you've enjoyed this video, don't forget to give it a like and subscribe to the Cycling Weekly channel.
04:47And until next time, we'll see you then.
05:03Cycling Weekly
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