ChrisD
Jan 20 2006, 07:10 PM
A recent convert to triathlons (rather than just running), I'm developing a sore back from the bike component.
As a frequent motorcycle rider, I have a tendency to hold my weight off my hands (so that they can react quickly to brake etc) which means my weight is held by core muscles, and I suspect that this weight distribution is wrong for the pushbike.
From looking at tri-bars, it seems as if the intent is to rest completely onto the tri-bars / handlebars rather than hold the weight off them. Is this the intent? How else to combat the sore back (besides stretching & core strengthening)?
queen_bee
Jan 20 2006, 07:26 PM
In general you shouldn't be resting your whole weight on the bars - similar to your motorcycle position - you should have relaxed shoulders and wrists. This does require good core strength, so you're on the right track.
Have you been fitted to your bike by a good bike fit mechanic? Well worth the time and energy, can save you minutes, injury and dollars in the long run (or ride...) A good bike fit can also set you up well for your run leg and make the difference between a good race and a great race overall. Make an appointment and spend some time with the bike fit person, don't rush in and out.
IMHO, the best bike fit person is at Burwood Cycleworld, but then I'm bias :D (Aunty Karin and Truckie can put a neutral testimonial down)
Rudolf
Jan 20 2006, 08:50 PM
Chris, the proper bike fitting to Your body is essential. That is part of it.
Other point is this - every sport is using different muscless and using them differently.
If You have been running "ONLY", than there is huge chance, that lots of Your muscless are underdeveloped. And these parts of the body would be found out, when doing some other activity seriously.
So my guess is this is what is happening.
Lower back is kind of a cycling muscle. The same
muscle group is ussed also in rollerblading (especialy skating up hill) is used in crosscountry running on skiis the skating style - again uphill, and cycling etc.
In countries with distinctive weather seasons
(Europe) deep snow in winter etc, lots of athlets would be multisport representatives or at least doing hard seasonals training.
Cycling, skii running (clasic and skating) rollerblading, and uphill running (also mountaineering), That would keep the whole body in the shape and all similar muscle groups would be used.
If You are mostly flat runner - running on flat or only sligthly undulating terrains, doing track and road etc, Your muscless (including lower back) are not ready and not strong enough.
Also runners "ONLY" are not flexible, if they stretch, that it is legs only - calfs etc, but not the core of the body etc..
You can use yoga for flexibility and strenghtening of the lower back and other parts.
Aunty K
Jan 21 2006, 06:53 PM
quote:
Originally posted by queen_bee:
In general you shouldn't be resting your whole weight on the bars - similar to your motorcycle position - you should have relaxed shoulders and wrists. This does require good core strength, so you're on the right track.
Have you been fitted to your bike by a good bike fit mechanic? Well worth the time and energy, can save you minutes, injury and dollars in the long run (or ride...) A good bike fit can also set you up well for your run leg and make the difference between a good race and a great race overall. Make an appointment and spend some time with the bike fit person, don't rush in and out.
IMHO, the best bike fit person is at Burwood Cycleworld, but then I'm bias :D (Aunty Karin and Truckie can put a neutral testimonial down)
ChrisD, QB is 100% correct.. as usual :P
Get over & see the guys at Cycleworld for your bike fit, and you will be very happy you did.
Myself & Truckie are very very happy with our tri bars fitted by Jeremy, as well as the time he took to set us up correctly on our bikes.
Well worth the effort to get over there and see him, my knee problem has now disappeared & i'm convinced this has happened due to a correct fitting on the bike.
Let us know how you get on.
Cheers, AK ;)
ChrisD
Jan 30 2006, 01:45 PM
Thanks for the help guys (and gals). The pilates is helping with the core strengthening and that seems to be making a big difference. I had the bike fitted when I bought it from Precision at Caringbah, so I'll stick with it for the time being. When I actually get the tri-bars added I'll get a refit done and see how things go from there...
tank girl
Jan 30 2006, 05:35 PM
If you're getting a sore upper back, then try to keep your neck relaxed and head in a neutral position, your elbows bent and inwards.
If you're getting a sore lower back, try to tilt from the hips rather than curve the back - check your saddle is flat or it can force you to curve to get comfortable. If you've got a digital camera with video function, or camcorder, or a friend to cycle with, get someone to view from behind whether your sacrum is tilting side to side.
Even if you got fitted correctly first up, tight muscles can affect your position and you may need to be refitted as you ride more often.
svacwald
Feb 7 2006, 06:25 PM
Tank girl is right, however, regardless of how good a bike fit you have, when first starting to cycle EVERYONE will get a sore back.
When I ride, every 60 seconds I scan my body to ensure I have everything relaxed, shoulders, neck, elbows, wrist etc. Helps with stiff upper back and neck after and during long rides.
As for lower back soreness, this can be solved with some solid core work 2 to 3 times a week.
Core work is essential for cycling as most power is derived from the core and glutes, especially on long climbs.
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