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.
00:11So 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
02:09that extra shock absorption which would otherwise go through your body when riding on rough roads.
02:19Looking after your body before and after a ride is almost as key as the ride itself.
02:24Activating keen 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
02:52your body but also be really beneficial for your mental health as well.
03:01We aren't suggesting you should swap out your regular riding time for curling weights in the gym
03:06but implementing a few key core exercises can be crucial to increasing your stability and taking
03:12the load off your lower back. While squats and leg workouts can build your pedaling power,
03:18strengthening your core muscle can really help your pedaling technique and it also takes the load of
03:22smaller muscles which may be taking the strain otherwise. The way you ride on the bike can also
03:32have a knock-on effect to your body even though you may be riding the same amount of miles as
03:37someone else.
03:38Riding at low cadence but maintaining a high power output typically requires the body to put a lot of
03:44strain on its muscles and joints whereas shifting this onto your cardiovascular system and raising the
03:49cadence is a much more effective way of pedaling. Aiming to ride at a cadence of 85 to 90 rpm
03:55is a nice balancing
03:56point but this doesn't mean you have to eliminate all low cadence riding. Just avoid prolonged stints grinding
04:03the gears and putting unnecessary strain on your joints and muscles.
04:12Lastly 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. This means
04:24if you ride 200 miles one week you shouldn't look to ride more than 220 miles the next. Slowly progressing
04:30your mileage will mean your body won't fatigue as dramatically and mean that your body won't be
04:35compensating for any aches and pains. Hopefully those tips will ensure you don't pick up any unwanted neck or
04:42back injuries but do let us know your top tips in the comments section below and if you've enjoyed this
04:48video
04:48don't forget to give it a like and subscribe to the Cycling Weekly channel and until next time we'll see
04:54you then.
Comments