00:00Perhaps you've just started cycling and you've got some neck and back pain
00:03or 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
00:25probably won't fit our individual differences so you will require a few tweaks before you
00:29hit the road. This 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
00:49hella comfort ensuring 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
01:07your pelvis to rock whilst pedalling. Remember that the saddle height can be affected from a number of
01:12different things such as the new saddle itself, the thickness of your bib shorts or the stack of the
01:17pedals. If you're feeling sore after a ride it's good to reflect on what may be causing these issues.
01:23Another key factor may be the reaching your handlebars. Having them too far away or too close can cause
01:30injuries in your shoulders and therefore adjusting accordingly with the stem length or rising them
01:35up 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
01:47is another top tip to take on board. Gloves, warm weather items such as base layers are key to keep
01:54your back and neck warm and making sure especially during the winter months that your muscles don't
01:59contract due to the cold. The bike itself can also provide a little bit of extra support to your neck
02:04and back. This can be done by adding an extra layer of bar tape or running slightly wider tyres for that
02:09extra shock absorption which 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
02:30injury-free. Even though your lower back or your neck could be causing you issues this doesn't mean
02:35this is where the weakness lies in your body. Your hips, your hamstrings or somewhere else could be
02:40tight or weak itself and require regular strengthening and stretching. It's not just a one and done job
02:47either. Keep stretching when watching tv or first thing in the morning as this will not only benefit your
02:52body but also be really beneficial for your mental health as well.
02:55We aren't suggesting you should swap out your regular riding time for curling weights to the gym
03:06but implementing a few key core exercises can be crucial to increasing your stability and taking the
03:12load off your lower back. While squats and leg workouts can build your pedalling power, strengthening
03:18your core muscle can really help your pedalling technique and it also takes the load of smaller muscles
03:23which may be taking the strain otherwise.
03:31The way you ride on the bike can also have a knock-on effect to your body even though you may be riding
03:35the same amount of miles as someone else. Riding at low cadence but maintaining a high power output
03:41typically requires the body to put a lot of strain on its muscles and joints whereas shifting this onto your
03:48cardiovascular 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 but this doesn't mean you
03:58have to eliminate all low cadence riding. Just avoid prolonged stints grinding the gears
04:03and putting unnecessary strain on your joints and muscles.
04:06Lastly this is a tried and tested rule that's used across endurance sports. The 10% rule suggests you
04:18shouldn't increase your weekly mileage or your long training ride by more than 10% each week.
04:23This means if you ride 200 miles one week you shouldn't look to ride more than 220 miles the next.
04:30Slowly progressing your mileage will mean your body won't fatigue as dramatically
04:33and mean that your body won't be compensating for any aches and pains.
04:38Hopefully those tips will ensure you don't pick up any unwanted neck or back injuries but do let us
04:44know your top tips in the comments section below and if you've enjoyed this video don't forget to give
04:49it a like and subscribe to the Cycling Weekly channel and until next time we'll see you then.
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